For example, avoiding pain is a powerful anchor.
I start with my arms down at my sides and raise both hands to the middle of my chest using only my elbows. This put less stress on my shoulder muscles when I lift my hand. I do this movement 3 times before I take my pills with yogurt each day.
I set out the yogurt, spoon, and pills before I start exercising. I am afraid I will lose the sensation of what normal movement feels like if I stop to gather supplies. An anchor turns "I should" into "I want to."