There’s a big difference between saying “I can’t” and saying “I won’t” when it comes to your health and fitness. At first, it may sound small, but the words you choose matter—and research shows they can actually change the way you act or interact with your choices.
When you say “I can’t,” it sounds like something is out of your control. For example, “I can’t eat healthy” or “I can’t fit exercise into my schedule” makes it feel like you’re powerless. That mindset often leads to giving up more easily because you believe the decision isn’t yours. You're a victim to your life vs the director of your life.
But when you say “I won’t,” it’s about making a choice. This can be helpful in pushing you towards a positive behavior, such as “I won’t skip my workout” or “I won’t eat junk food today." It also can be used to own your choices. "I won't adjust my schedule to fit in a workout," or "I won't eat breakfast" allows you to own that choice and view it as such. Which opens the door down the road to make a different choice. We can use this shift to our advantage as we learn new ways to include the behaviors we want to participate in.
Here are some real-life examples:
- Food: Instead of saying, “I can’t stop eating cookies at night,” try, “I won’t eat cookies at night because I want to feel energized in the morning.”
- Workout: Swap “I can’t work out today because I’m too busy” for, “I won’t skip my workout today—I’ll fit in a quick 20-minute session because my health is important.”
- Sleep: Replace “I can’t get to bed earlier” with, “I won’t stay up late scrolling on my phone because I value feeling rested tomorrow.”
- Social: Instead of, “I can’t say no when friends want fast food,” try, “I won’t eat fast food tonight because I promised myself I’d cook at home.”
Another helpful tool is something called an “implementation intention.” It’s just a fancy way of saying, “When X happens, I will do Y.” For example: “When I get home from work, I will change into workout clothes.” Research shows this kind of planning works best when you make it clear and connect it to your values.
So instead of saying, “I can’t stick to a routine,” try, “I won’t skip my routine because my health matters.” That small shift in words reminds you that you are the one making the decision—and over time, those choices add up to real progress.
Ready to put this into action? Book a free consultation with Mac-Town Fitness today and take the first step toward building habits that align with your values.
www.mactownfitnesscompany.com
