We all get days when it seems difficult to get out of bed, never mind exercise clothes, and do push-ups or squats. Being fit is wonderful in our minds, but when there isn’t motivation, even the idea of exercise seems impossible. The reality is, you do not have to be motivated every day to remain fit. At other times, it’s about creating little, easy choices that stack up to healthy habits — even when you don’t want to.
In this article, we’re going to give you simple tips to keep you moving and healthy when your motivation level is zero.
Make it So Easy You Can’t Say No.
When you’re short on motivation, the thing to do is lower the barrier. Don’t say you’ll give yourself a one-hour workout. Begin with five minutes. Say to yourself, “I’ll just do five minutes. Tell yourself, “I’ll just do five minutes.” Get up and put your shoes on, and walk around the block. Do a few stretches. Most of the time, after you begin, you’ll want to continue. But even if you only make it to five minutes — that’s better than nothing!
Construct Tiny Habits
Rather than counting on motivation, habituate exercise. Braid it into your daily routine. For example:
- Do ten squats as you brush your teeth.
- Stretch while watching TV.
- Take the stairs rather than the elevator.
The little activities are cumulative. They become second nature after a while, something you do without thinking or effort.
Focus on Movement, Not “Workouts”
When you have no energy, the term workout sounds big and intimidating. So don’t think about “working out.” Think of moving your body. Dance around your room to your favorite song. Take your dog out for a bit longer. Garden a bit. Play with your children. Any type of movement burns calories and keeps you active.
Prepare Ahead
When motivation fails, preparation succeeds. Put your workout clothes out the evening before. Get your gym bag packed and standing by the door. This one small step eliminates excuses in the morning. If you catch sight of your equipment set up and waiting, you’re going to use it — no motivation required.
Find an Accountability Buddy
It’s easier not to skip exercise when someone is relying on you. Invite a friend or family member to walk with you each day or take a fast internet workout. You don’t have to spend time together — you can just text back and forth: “Did you move today?” Having someone who will hold you accountable will get you moving, even when you don’t want to.
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Reward Yourself
Occasionally, we simply need a little bribe! Treat yourself to a reward for exercising. Perhaps it’s a latte after a walk, an episode of your favorite program after a rush of exercise, or a soak in a bath after stretching. Rewards educate your brain to associate movement with pleasure.
Be Kind to Yourself
When you don’t feel like exercising, don’t be too tough on yourself. Motivation will ebb and flow with all of us. It is fine. Be gentle with yourself on lazy days and do something rather than nothing. One walk is better than no walk. Ten minutes of stretching is better than blowing the entire day on the couch. Small steps are just as valuable!
Make It Fun
Don’t run if you don’t enjoy running. Don’t go to the gym if it gets you down. Try until you discover something you like. Dance lessons, yoga, walking, swimming, bicycle rides — the possibilities are just so many. The more you like it, the less willpower you’ll require.
Monitor Your Progress
Use a bare notebook or an app and checkmark what you do every day. A streak — even a tiny one — will encourage you to continue. A checkmark for each walk, stretch, or mini-workout is a win!
Remember Your “Why”
On the days that you don’t want to get going, think about why you want to be in shape. Maybe it is so that you feel stronger, sleep better, get to watch your kids grow up, or just feel good about yourself. Put your “why” on a sticky note, and somewhere along the line, it will appear each day.
Final Thoughts
You can be well with no motivation if you shift your thinking around health. It’s not being perfect or doing gigantic exercises daily. It’s about small, gentle decisions you can make even on your worst day. Remember: your goal is progress, not perfection.
So the next time you do not want to do anything, tell yourself: “Just five minutes.”..” Put on your shoes. Take a step. Your future self will appreciate it!
