Katy Bowman & Dr. Diana Hill: Recognizing and Eliminating Barriers to Movement
May 15, 2025
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Katy Bowman, a seasoned biomechanist and author passionate about natural movement, teams up with psychologist Dr. Diana Hill, known for her work in Acceptance and Commitment Therapy. They dive into the mental barriers that keep us from moving, emphasizing that it’s about mindset, not laziness. The duo discusses shifting away from all-or-nothing thinking, the joy of integrating movement into daily life, and the importance of self-compassion in fitness journeys. Their insights inspire listeners to redefine exercise and embrace small, joyful actions for a healthier lifestyle.
Psychological inflexibility, rooted in all-or-nothing thinking, prevents many individuals from engaging in any form of movement.
Emphasizing the communal aspects of movement can transform physical activity from a solitary task into a joyful, engaging social experience.
Self-compassion and psychological flexibility are crucial for overcoming barriers to movement, allowing individuals to redefine their relationship with exercise.
Deep dives
Understanding Psychological Barriers to Movement
Many individuals struggle to adhere to movement and exercise plans due to psychological inflexibility, which leads them to avoid discomfort and overlook the underlying reasons for their behavior. This inflexibility manifests when people adhere strictly to traditional notions of fitness, making it hard for them to incorporate shorter or varied forms of exercise into their routines. Consequently, behaviors like the belief that they must engage in lengthy workout sessions inhibit their ability to act on movement opportunities throughout their day. Developing psychological flexibility allows individuals to recognize that any form of movement, even fragmented, contributes to their overall fitness and emotional well-being.
The Importance of Community and Play
Integrating movement into daily life can significantly enhance one's connection to family and community, emphasizing that play is a crucial element for both adults and children. Many adults find joy in movement when it is part of social interactions rather than a solitary task. For example, gathering friends for a physical activity, such as group workouts or moving together, fosters engagement and support, making exercises feel less like a chore and more enjoyable. By recognizing the communal aspect of movement, individuals can reframe their experiences and enhance both their physical health and social relationships.
Navigating Technological Distractions
The prevalence of technology serves as a major barrier to movement, leading to sedentary lifestyles that disrupt the connection between physical activity and well-being. Individuals often find themselves glued to their devices rather than engaging in movement, which can lead to pervasive feelings of guilt and inadequacy when they fall short of exercise goals. Learning techniques such as 'urge surfing' can help people navigate the temptation to remain inactive while fostering a deeper awareness of their cravings. By surfacing these urges rather than simply giving in, individuals can reclaim their time and prioritize movement as part of their daily life.
Self-Compassion in Movement
Self-compassion plays a vital role in overcoming movement-related barriers, prompting individuals to treat themselves with kindness and acknowledge their struggles. Recognizing that discomfort is a normal part of the process allows for a healthier mindset towards physical activity as one learns to engage with their motivation in a constructive manner. For instance, reframing feelings of embarrassment or inadequacy can empower individuals to participate in movement in a way that aligns with their personal values and goals. This essential practice encourages a shift from self-criticism to self-understanding, ultimately enhancing one's relationship with movement.
Implementing Psychological Flexibility
The core of fostering sustainable movement habits lies in the development of psychological flexibility skills, essential for adapting to life's challenges and ensuring ongoing engagement in movement practices. With a focus on self-awareness and responsiveness to personal barriers, individuals can effectively navigate their motivations and obstacles related to physical activities. Utilizing a framework that promotes recognizing and breaking rigid rules about exercise enables people to explore new avenues for movement in their daily lives. By embracing these principles, individuals cultivate resilience, leading to improved long-term health outcomes and satisfaction with their movement choices.
Most people don’t struggle with movement — they struggle with the mindset around movement.
In this episode, psychologist Diana Hill and biomechanist Katy Bowman break down the real reasons so many of us stay stuck in sedentary loops. It’s not laziness. It’s not time. It’s our mental patterns:
“If I can’t do a full 45-minute workout… why bother doing anything at all?”
This is the all-or-nothing trap. And it’s silently keeping millions of people from ever getting started. In this conversation, you’ll learn how to identify your personal barriers to movement, shift the way you think about progress, and create a more flexible, self-compassionate relationship with your body.
Whether you’re a parent, a busy professional, or someone trying to reclaim your health — this episode will help you stop waiting for the “perfect” workout and start making every bit of movement count.
What You'll Learn in This Episode
Why rigid beliefs around exercise are blocking your health
How psychological flexibility aids in eliminating barriers to movement
Why “not enough time” is a myth that keeps you stuck
How to break free from perfectionist, all-or-nothing thinking
How to build a lifestyle where movement happens naturally
Tools from ACT (Acceptance & Commitment Therapy) that actually work
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