Human consciousness controls only part of his actions. Other reactions are determined due to prevailing habits and reflexes. It is possible to change habits - there would be a desire. The formation of a useful habit is a rather long and complex process, requiring considerable volitional effort. How can a habit be formed?
Instruction manual
one
The first stage is the start. It lasts about six weeks. At this time, you will have to constantly struggle with yourself, apply willpower to make you follow a new habit. The most important thing in the first stage is iron discipline. Force yourself. But if after 42 days you still forcefully push yourself to jog or do exercises, then most likely this habit is simply not suitable for you. In this case, try to find an alternative and do not force yourself.
2
The second stage is overclocking. Having entered into it, you will feel that following a new habit has become much easier. About five days out of seven you will not have to make a strong-willed effort to force yourself. Moreover, a new habit will begin to give pleasure. However, there will still be days when you will have to use disciplinary methods. Figuratively speaking, now the main thing for you is not to stop and gain speed. Running by inertia will be easier.
3
The third stage will come in about a year. A new habit by this time will already reach automatism. Willpower to force yourself may be required only 2-3 times a month. This phase lasts a lifetime. It is worth noting that discipline cannot be neglected even at this stage. Cases when a person, having relaxed, after a year or two ceases to follow a useful habit, are not rare.
Useful advice
Be realistic when you plan to instill a new good habit. Unless you have a disposition or ability to do what you are going to do, you are unlikely to succeed. Rather, you will gain a persistent aversion to morning exercises or learning a new language. To make the first stage easier, encourage yourself. For example, buy a new thing after two weeks of daily morning runs. Do not despair if a breakdown occurs. The next day, continue to follow your plan. And remember the old wisdom: "sow a habit - reap a destiny."