Use the POP! Decision Tool to Fit Movement Into Your Day

Quick Win

In-the-moment physical activity choices can keep you moving more over time.

 Try This Today

The POP! decision tool helps you think through exercise options that fit the moment.

• Pause. Next time your exercise plan hits a roadblock, take a beat to think about what’s holding you back. Are you feeling achy? Does something pressing need your attention? Or are you dreading another repetitive, boring workout?
• Open up your options. Get creative. Instead of dissing the entire idea of physical activity, think about what you can realistically do to get movement into your day. Is a short walk to the park an option? Maybe you can get out to your garden for 20 minutes or roll out your yoga mat for a few sun salutations.
• Pick the joy choice. Choose an option to squeeze in a little movement today that puts a smile on your face — something that feels good and that you enjoy doing. You’ll be more likely to stay on track with your overall goals and have positive thoughts around physical activity. Plus, ongoing exercise has many physical and brain health benefits.

 Why 

Michelle Segar, a researcher at the University of Michigan and a behavior change coach, developed the POP! method to help people avoid all-or-nothing thinking that can stop even the most well-intentioned exerciser in their tracks. In a focus group study she led that was published in 2026 in BMC Public Health, most of the 27 participants — mean age 41 — had rigid ideas about how to do exercise “right.” They felt they had to exercise for an hour, for example, or sweat through multiple reps at the gym. If a packed schedule or negative thinking derailed their exercise plans, as often happened, they were likely to do nothing.