Put on Your Shoes: A Small First Step Toward a Walk or Outing
If you want to go for a walk or enjoy a casual outing but keep postponing the start, make the first target putting on your shoes. It is a preparation action, not the walk itself: once your shoes are on, decide whether to step outside, where to go, and for how long. This gives you a clear start point without pretending that getting dressed has completed the outing.
Why make putting on your shoes the first target?
“Go for a walk” bundles several decisions together: when to leave, what to wear, which route to take and whether there is enough time. “Put on my shoes” is a smaller, visible action. It can mark the transition from considering an outing to preparing for one, while leaving the choice to continue open.
That distinction matters. Shoes on does not mean you have walked, and it should not be counted as the outing. It is a useful first checkpoint because it lets you act on the plan before deciding about every detail. If you then choose to stay home, the preparation step is still complete; it simply did not turn into a walk that time.
Turn the idea into a specific plan
A general intention such as “I should get outside” leaves the starting moment vague. A more concrete plan connects a cue to an action: “After I finish lunch, I’ll put on my walking shoes and decide whether to take a short loop around the block.” Research on implementation intentions examines plans that specify when, where and how to begin an intended action. The findings support planning as a way to help bridge intentions and action, but they do not guarantee a particular outcome for an individual. Koestner et al., “Attaining Personal Goals: Self-Concordance Plus Implementation Intentions Equals Success”
Keep the plan easy to recognize and realistic for your day. You might choose a familiar cue, such as closing your laptop, finishing a meal or reaching a planned time. Pair it with one observable action: go to the entryway and put on the shoes you intend to wear. If your outing needs more preparation, decide that in advance too—for example, check the route and weather before changing.
Make the preparation action easy to do
The purpose is to reduce the number of small choices between deciding and getting ready. Place your usual walking shoes where you can find them, rather than hidden under unrelated footwear. If you need a coat, bag, keys or a transit pass for the outing you have in mind, keep those items easy to locate as well. This is a practical arrangement, not a requirement for building a habit.
Choose shoes for the actual destination. A comfortable pair that suits a paved neighborhood path may not be right for a muddy or rocky trail. National Park Service guidance for Cape Cod recommends comfortable, durable footwear and checking the forecast; Great Falls Park describes varied trail surfaces and recommends sturdy shoes for some routes. These are examples of why “put on shoes” is only the first preparation step: the suitable choice depends on the place and conditions. Cape Cod National Seashore, “Hiking and Trail Safety” and Great Falls Park, “Hiking”
For an ordinary local walk, preparation may be as simple as selecting a familiar route and checking whether the weather changes what you want to wear. For a park trail or a longer outing, consult the destination’s current information about conditions, closures and route demands before leaving. Rocky Mountain National Park, for example, advises visitors to plan for changing weather and trail conditions and to use footwear suited to the terrain. Rocky Mountain National Park, “Trail Conditions”
Use a two-part decision after your shoes are on
Once the shoes are on, pause briefly and choose between two clear options: continue with the outing, or stop and make a different plan. Avoid treating the pause as a test of character. It is a practical check: Do you have time? Does the route still appeal? Are the conditions suitable for the kind of outing you planned?
If the answer is yes, take the next small action—pick up your keys, open the door or walk to the starting point. If you are unsure, make the outing more specific before setting off. For example, choose a familiar, nearby loop or a destination with a clear return point. That is an illustrative planning option, not a recommendation that everyone should walk a certain distance.
If the answer is no, take the shoes off and choose another time or activity if you want to. The goal was to create a clear starting action, not to force a walk regardless of circumstances. Keeping the choice explicit helps preserve the difference between preparing and actually going out.
Let a cue make the start easier to remember
If you want to repeat this approach, connect shoe time to a routine or a time that already makes sense in your day. One example is putting on walking shoes after finishing breakfast on days when you have planned a morning stroll. Another is setting a time to get ready before meeting someone outdoors. A consistent cue gives you a specific moment to act instead of relying on remembering a broad intention throughout the day.
A randomized trial involving adults planning a nutrition behaviour found that both routine-based and time-based cues were associated with increased plan enactment and automaticity during the study; neither cue type outperformed the other. The study concerned eating behaviour, not putting on shoes or taking walks, so it offers a general planning idea rather than direct proof about this particular routine. Its authors also found that repeated enactment of the plan was a key predictor of automaticity. Keller et al., “Habit Formation Following Routine-Based Versus Time-Based Cue Planning”
Treat consistency as an experiment, not a deadline. If the cue is often missed, choose one that happens more reliably. If shoes are hard to find or the route is undecided, fix that obstacle before the next planned outing. You do not need to track a streak or assume that a routine will become automatic after a fixed number of days.
A simple example for tomorrow
Suppose you want to take a relaxed walk after work. Before the day begins, choose an approximate time, identify a route that fits the available time, and leave suitable shoes where you normally get ready to go out. When that time arrives, put on the shoes. Then check whether the plan still fits your schedule and the conditions outside. If it does, take your keys and set off; if it does not, choose another time or another enjoyable activity.
The useful change is modest: the first target is now something you can see yourself doing, while the walk remains a separate decision and action. Put on your shoes, make the next choice, and let the outing begin only when you decide to go.