How to Stay Motivated When You Don’t Feel Like Working Out

Update your playlist – I’m not telling you to change from your favorite genre of music, however, exploring different types of music can lead to something fun and different… and may just energize you in a new way. You may just find your new favorite song!

Wanna try something really different? Try giving the tunes a rest and switch to listening to motivational speeches while you workout – find new strength and focus in the words! Try one of my favorites (6 Minutes to Start Your Day Best!). And don’t worry, your Taylor Swift or Maroon 5 will still be ready for you to hit play the next time!

Reward yourself along the way – enjoy every step along your journey. Don’t think you need to complete your long-term goal before you can take a pat on the back for a job well done. Appreciate every small accomplishment by taking a moment for yourself whether that’s treating yourself to your favorite snack, a new outfit, or night out with family and friends.

Have a plan – having a plan often leads to excitement and a comfort level to execute that plan. From what exercises you do, to what outfit you wear, don’t leave anything unplanned. Be organized, create a list and check all the boxes, having structure will lead you to success.

Have a pre-game routine – whether you plan to workout at home or the gym, have a pre-game routine to get you pumped! Doesn’t matter if that routine is to think about your exercise technique and form, listen to your favorite motivational speech, or create a vision board of your fitness goals and spend time viewing your board to fuel some motivation!  Figure out what works for you and make it your pre-game routine!

First things first – if you have the opportunity, try working out in the morning before you start your daily grind. Sometimes, if you wait until after work, you may not feel as motivated due to stress or fatigue. This may not be possible because of your schedule and morning responsibilities, but, if you have the opportunity, give it a try. If you can’t workout first thing in the morning, find a way to take a moment between your busy day and your workout to center your mind and focus on what you are about to do.

Workout with a friend – having someone to workout with can be a great experience. Ask someone who will help motivate and keep you accountable. You will be more likely to get out of bed if you know someone is waiting for you! Make it fun, enjoy each other’s company and watch your workout fly by while you spend time together.  

Make it a competition – we all love some level of competition, why not challenge a friend to a short-term goal both of you would find fun and motivating? Or better yet, challenge yourself! I always find myself trying to out-perform the person next to me at the gym. Whether on the treadmill, elliptical, or doing reps, I challenge myself to do either one minute, rep or set more than that person next to me. Crazy I know, but it does help give me that motivation I need to get me through my workout.  

Switch up your exercises – we all have our favorite foods we love to eat frequently, but most of us will try something different from time to time. Why not do the same with your workout routine? Spice it up a bit with different exercises, try new equipment, or take your routine to different location! If you usually perform squats with a barbell, try using a kettlebell. If you usually work out indoors, try taking your routine outdoors for a change!