The Secret to Getting Started: How Body Doubling and Bite-Sized Movements Can Help You Build Lasting Fitness Habits

12 May

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Have you ever noticed how much easier it is to start something when someone else is around? Whether it’s getting work done, starting a workout, or even tackling a task you want to do but just can’t seem to begin—there’s something about having another person there that makes it happen.

I’ve always known the power of community and accountability. It’s why I work 1:1 with my clients—to help them not just start but also keep going long enough to build a real habit. Because the hardest part? It’s almost always getting started.

Recently, I came across a term that perfectly explains this phenomenon: body doubling.

What is Body Doubling?

Body doubling is a strategy often used to improve focus and motivation that's well known within the ADHD community. It involves having someone else present—either physically or virtually—while you work on a task. They don’t necessarily have to do anything; their presence alone can make it easier to stay engaged and follow through. This nearby person is the "body double," a term coined in 1996 by Linda Anderson, MA, MCC, SCAC, following her experience with an ADHD client.

So is body doubling only for ADHD? Absolutely not, it can be an incredibly useful tool for everyone.

Why does body doubling work?

If you’ve ever found that you’re more likely to go to the gym when a friend is meeting you there, or you’re more productive in a coworking space than at home alone, you’ve experienced body doubling in action. It’s not about someone holding your hand or forcing you to do the work—it’s about the energy of another person creating momentum.

And this applies perfectly to fitness.

Why Getting Started is the Hardest Part

We tend to think that the biggest challenge with building a fitness habit is discipline or motivation. But often, it’s simply the act of starting. The mental hurdle of changing from “not moving” to “moving” feels huge—until you’re already in motion.

That’s why having support at the beginning is so powerful.

When I work 1:1 with clients, I’m not just there to count reps or tell them what to do. I’m there to help them start. To create momentum. To show them that getting stronger doesn’t have to mean spending hours in the gym.

We build habits together—in a way that fits their life.

We problem-solve, adapt, and adjust so that when life inevitably changes (because it will), they have the skills to keep going. They’re not just following a workout plan; they’re learning how to make movement a natural, flexible part of their routine.

Bite-Sized Movements: The Key to Staying Consistent

The beauty of this approach is that once you’ve started, you don’t need to rely on massive motivation to keep going. That’s where bite-sized movement comes in.

Instead of thinking of workouts as big, time-consuming events, I teach my clients to break movement into small, doable actions that fit seamlessly into their day.

✅ One squat every time you put the kettle on.

✅ A few push-ups before you hop in the shower.

✅ A 30-second dance party while waiting for your food to heat up.

These movement snacks add up. They keep you in motion. And most importantly, they make fitness feel easy to start.

And once something feels easy to start, it stops feeling like a chore.

To stay on track and monitor your progress, I've created a Fitness Habit Tracker specifically for busy women like you.

This tracker will help you:

Build awareness around your habits
Identify patterns
Make adjustments as needed

It's available for download on my website lisadawnbeckwith.com/tracker

Use this tool to stay accountable, celebrate your wins, and prioritise your health and well-being.

Grab it TODAY

The Power of Learning the Fundamentals

Another key piece? Learning the right movements and how to adapt them.

When you work with me, you don’t just go through random exercises—you learn:

➡️ Fundamental movements that build strength and confidence.

➡️ How to modify and progress those movements so they work for you.

➡️ How to create your own workouts using those movements, so you’re never reliant on someone else telling you what to do.

This isn’t about rigid, one-size-fits-all plans. It’s about equipping you with principles and systems backed by science that make movement sustainable, adaptable, and—dare I say—fun.

Start Small. Stay Consistent. Build Strength for Life.

The hardest part is getting started. But once you’re in motion, everything feels more doable.

Whether it’s through body doubling, bite-sized movement, or learning how to adapt your workouts to your life—this is about creating habits that last.

You don’t need another fitness plan that overwhelms you.

You need support that meets you where you are, and guidance that grows with you.

That’s exactly what we do in 1:1 coaching.

⭐ We start together

⭐ We build a routine that works with your schedule and energy

⭐ We problem-solve the moments life gets in the way

⭐ You’ll learn how to move in ways that feel good, build strength, and create habits you can actually stick to

So if you’re ready to stop starting over—and finally build a routine that feels sustainable, supportive, and designed for you—I’m here.

👉 Click here to learn more about working together or send me a message and let’s chat about what support might be right for you.

You don’t have to do it alone. Let’s get you moving.