No Sweat by Michelle Segar, Ph.D. #2163

Today’s book: No Sweat by Dr. Michelle Segar—a science-backed, refreshingly compassionate guide to making exercise something you want to do—not something you should do.

Here’s your 1-minute summary:

• “Should” kills motivation. Guilt-driven goals fail. Sustainable motivation comes from joy, not pressure.
• Focus on immediate rewards. Don’t move for future abs—move for today’s energy, mood, and clarity.
• Create a new story. See movement as a gift, not a chore. Align it with your values and identity.
• Make it flexible and fun. Rigid routines break. Lasting ones adapt. Ask: What feels good right now?
• Be your own ally. Ditch all-or-nothing thinking. Every step counts. Self-compassion keeps you moving forward.

Movement should energize—not exhaust—you. What’s one way you’ll move joyfully today?

As always, check out the Note in the app. Michelle Segar is one of the world's leading thinkers on the science of behavioral change. This is a phenomenal book and I hope you enjoy the notes with even more big ideas!