Think this is kind of what parent was talking about the modern industrial world. We are all trapped in situations where it is hard to get exercise and sleep. Drugs are just way to paint over those problems.

Best trick I have found so far: You "tie" the thing you want to do to a thing that you already do in a way that makes doing what you want to do as effortless as possible.

In my case, I always throw my trash in sports clothes.

I need to take trash out. I also need to change clothes when I go out, because I work remote. So just choosing sport clothing instead of something else is very frictionless.

Once the trash is thrown, I'm out not he street, with my sport shoes on. I just need to start running at that point.

Comparatively, just "purposely going for a run" feels like climbing a mountain.