A lifestyle influencer has revealed the 15-minute rule that helped her establish a consistent morning routine and stop skipping her workouts.
Julia Montgomery, 27, from New York City, is known as @juliagmonty on TikTok, where she has more than 370,000 followers. She went viral earlier this year after hiring a dietician and a trainer to help her transform her body in a month.
In March, she launched her ‘100-Day Summer Glow Up’ series detailing all of the long-term changes she has made since then to stay ‘hot and happy.’
Montgomery opened up about her 15-minute rule in a recent clip, saying it’s the ‘one thing that’s going to get you to stop skipping workouts.’
Julia Montgomery, 27, from New York City, detailed the 15-minute rule that keeps her from skipping her workouts as part of her ‘100-Day Summer Glow Up’ series on TikTok
Montgomery explained that she combats decision fatigue by forcing herself to leave her house within 15 minutes of waking up. She gets everything ready the night before, so all she has to do is put on clothes and leave
She referenced a chart from Ness Labs that shows how having too many choices, or decision fatigue, leads to ‘irrational trade-offs.’
Ness Labs founder and researcher Anne-Laure Le Cunff explained in the accompanying article that ‘too many decisions end up depleting our willpower, to the point that we end up making increasingly poor choices.’
‘The key to being consistent is taking the decision-making out of your workout routine, and the best way I can illustrate this is through this really simple curve essentially telling us willpower is a finite resource,’ Montgomery told viewers.
‘This is backed by science. The more decisions we make, the worse the quality of those decisions gets.’
Keeping that in mind, Montgomery has set a rule for herself that she has to be out of her house and headed to her workout ‘within 15 minutes of waking up.’
‘As soon as I started doing this, I completely stopped skipping workouts and got consistent for the first time ever,’ she said.
She noted that she sets herself ‘up for success’ the night before by laying out her clothes, putting her gym bag by the door, and setting her pre-workout supplements on the counter.
Montgomery went viral earlier this year after hiring a dietician and a trainer to help her transform her body in a month. She is now sharing all of the long-terms changes she has made to stay ‘hot and happy’
Montgomery gave an overview of the tenets of her ‘100-Day Summer Glow Up’ series in a video shared on March 12, saying her first rule is no more snoozing your alarm
If she is taking a class, she will make sure it’s booked the night before. If she plans on going for a walk, she will have her playlist ready. She also forbids herself from snoozing her alarm in the morning.
‘I have everything laid out for the gym that I need, and I wake up and I don’t even think about it. I grab my stuff and I go,’ she said.
‘Don’t give yourself a chance to make a decision in the morning when you’re like warm and cozy in bed.’
Montgomery gave an overview of the tenets of her ‘100-Day Summer Glow Up’ series in a video shared on March 12.
Her first rule is no more snoozing your alarm, which is ‘horrible for your brain.’
‘I have a really hard time with this so I have to put my phone across the room and make myself get out of bed to turn it off,’ she explained.
Secondly, she advises doing cardio or whatever gets your heart rate up every morning. Third on her list is no scrolling through social media during the day.
The influencer works out every morning and avoids scrolling on social media by locking her cellphone in a box
Some of Montgomery’s other tips are to ‘stick to your schedule like it’s your job’ and to stop looking at blue lights at 9 p.m.
‘I literally lock my phone in a box because I have no self-control,’ she admitted, ‘but whatever it takes.’
Montgomery then touched upon nutrition, saying the goal over the next 100 days is to only go to the grocery store with a list and specific meals in mind.
She encouraged followers to stock up on small treats when needed, but opt for healthier options such as dark chocolate instead of cookies.
‘This one is going to be really hard for me, but no ordering food,’ she continued. ‘We’re gonna save that for when we go out to dinner with our friends. We’re going to enjoy ourselves. No eating Postmates on the couch.’
Montgomery also recommends only allowing yourself to drink alcohol twice a week, preferably on the weekends with your friends.
For people who are working remotely, she suggests getting out of the house at least three work days a week, saying, ‘I just think it’s better for your brain. It’s better for you socially.’
The influencer’s final tips are to ‘stick to your schedule like it’s your job’ and to stop looking at blue lights at 9 p.m.
She added that she is also dedicated to listening to two podcasts a week that will help her reach her goals.
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