How to stay motivated to workout. Tips, tricks, and strategies to use when the motivation just isn’t there.
Oooh, the million-dollar motivation question. How do you stay motivated to workout?
Truthfully my workout motivation comes and goes just like anyone else.
The important part isn’t how to stay motivated but what you can fall back on when motivation isn’t there.
Here are my best tips for staying motivated to workout.
Understand motivation is a feeling
The most important thing to understand is motivation is a feeling.
Sometimes we possess it, sometimes we don’t.
Motivation is the reason or reasons we act or behave in a certain way.
The reason we feel motivated is that we feel passion, excitement, sadness, guilt, pleasure, scared.
But we also feel lazy, preoccupied, nervous, intimidated, and tired which to us makes us feel unmotivated.
The real million-dollar question isn’t how do you stay so motivated?
It’s what do you do when you don’t feel it?
Habit
This is my number one tip.
If we are lacking drive we need to be on autopilot.
People often wonder and envy how some of us can exercise day in and day out.
We have created a habit. We have a routine.
A habit is something that doesn’t take much thought or energy.
Remember habits are things that are hard to break.
That is why it is important when motivation is hard to find.
Creating a habit of exercising regularly and eating well can be a key component when we feel unmotivated.
If you want to look more into creating good habits I highly recommend Atomic Habits by James Clear.
Accountability
What is great to have when you’re unmotivated?
A training appointment you can’t cancel.
I rely on my clients and class members to show up each day and each week and because of that, they keep coming motivated or not.
My favorite thing to do when my motivation is lacking is to take a class.
I also like to rely on my husband for encouragement or think of my coworkers who wouldn’t skip a workout.
Having a strong inner circle of support is critical for those days when you are unmotivated.
Your trainers, instructors, and family are they for you.
Reward
Sometimes the best motivation is a reward.
In sports, we all love to win right? A reward doesn’t sabotage progress but acts as a motive for something you really want.
When I was in college I used to reward myself with the gym.
I was a slow learner and things took me much longer. When I was stressed I used to look forward to working out.
Exercising had nothing to do with work, with boys, with school and I appreciated that.
Working out was my reward.
Maybe if you exercise an entire week before work you treat yourself to a coffee on Friday. Make the things you enjoy your motivation.
Find some enjoyment
Not everyone loves working out.
Not many people enjoy cleaning, studying, or organizing.
If you don’t enjoy something you will often find yourself lacking motivation.
When it comes to your workouts find something you like. There are so many ways and types of exercise you may be surprised what you enjoy.
I love boxing. Never knew it until I took a class.
Now, do I do things I don’t particularly like because I should, yes? But finding something you actually enjoy lessens the need for motivation.
If you like to swim that’s great.
Yoga, lift, sports, hike, run?
Do something active that you actually enjoy.
Stay organized
Having an organized system in place leaves you less need for motivation.
If your desk is messy sometimes it is difficult to be productive right?
Organize meals, workout routines, and schedules to allow for a better routine.
Better routine means less need for motivation.
Kick the excuses
Most of the time our excuses are what hold us back.
Excuses cripple motivation.
We are too busy. We don’t have time, energy, recourses.
When in all reality we have all of these things.
We prioritize what is important to us. What is easiest for us. What feels the most rewarding and effortless.
We seek motivation when in reality we are just looking for justification for our excuses.
Here are some daily tips for ways you can stay motivated to workout:
- Listen to a podcast
- Listen to music
- Make a vision board
- Browse Pinterest
- Start a chart/jar/letter board to keep track of progress
- Read books/blogs
- Find a mentor/cheerleader/accountability partner
- Make a list/plan
- Watch Youtube videos
- Make an Instagram/Tick tock post/page
- Barter/make a trade with yourself
- Clear out stressors/excuses
- Get more sleep
- Visualize yourself achieving and reaching your potential
- Set goals (which was the most recommended tip from our #debtfreecommunity members on Instagram)
Another important part about motivation is giving yourself the grace you deserve.
It is easy to envy those who seem to have the motivation you desire.
I get asked almost weekly how I stay so motivated to workout.
The answer is I don’t.
What I do know is most weeks I can regularly workout at least 3-4 days motivated or not. Some weeks it’s 6 days.
What I also know is that I have had this blog for just about 18 months with no more than a handful of posts.
Those bloggers and Youtubers that I see post weekly must be more motivated than me. That’s because they are.
And there is nothing but excuses keeping me from being one of those people.
There are plenty of times and seasons of our lives where we will feel the motivation to do things.
But we also need to forgive ourselves for the times that we don’t.
There are ways to get things done, be more productive, and reach the goals we really want to achieve. But realize having motivation isn’t always one of them.
We become successful by not giving up, by creating a plan and building good habits.
We learn to work even when we don’t want to and put excuses aside because our dreams are bigger than that.
I truly believe that these are some of the most important tips.
Fall back on your schedule and accountability partners when you are feeling lazy.
Don’t blame yourself if you feel like you are inherently not a motivated person. Remember it’s a feeling not a personality trait.
Reward yourself for working out 5 days last week even if you didn’t lose a pound. Weight loss isn’t everything.
Remember motivation isn’t always a thing. Embrace it when it’s there and pivot when it’s not.
Have other fitness-related questions check out my other blog posts here:
Your fitness questions answered
The best at home gym equipment
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