4 Tips to Get You Moving
Why can't I get myself to work out?
First, I don’t believe you are lazy or lacking motivation. I think maybe you are stealing from your workout time to pay for another unmet need.
Try this: Ask yourself, “what is good about NOT working out?
What came to mind? Getting to sleep in? More time to chill on the couch after a long day?
What need are you filling by not working out? A couple of big ones: more sleep or more downtime.
Each time you skip your workout, you likely feel frustrated about skipping rather than satisfied with meeting another need. This feeling can accumulate until you give up the idea that you’ll ever get your workout in and settle (unhappily) into an, “I just don’t have time to work out” mindset.
So, what should you do about this?
4 Tips to Get You Moving:
Be intentional about meeting conflicting needs
Stop the tug-o-war with your time
Build a workout habit
Lower the barrier to entry
How do I do these things?
Let's take a look at them one at a time.
1. Be intentional about meeting conflicting needs
Make a list of SIMPLE ways you can meet these needs. Whether it is more sleep, downtime, connection, joy, or something else you likely have some ideas.
Choose to do at least one of these things each day. Schedule it at the time you need it the most!
2. Stop the tug-o-war with your time
Move your workout time away from when you’re feeling the unmet need the most.
Maybe you need more sleep but you’re trying to get up early to exercise or maybe you’re trying to work out at the end of the day when you finally have some downtime.
Moving your workout to another time of day can eliminate the struggle.
3.Build a workout habit
Habits are MUCH more effective at getting things done than motivation!
Try habit stacking: this is attaching a new habit to an existing one.
For example, if you already have a habit/routine of going for a walk at the same time each day, changing into your workout clothes and starting your workout as soon as you get back can built a new habit around an existing one.
4. Lower the barrier to entry
Commit to a short workout at first- maybe 15 minutes or just 1 set of each exercise in your plan and let that be 100% success. It is likely your commitment will grow over time- getting started is the hardest part!
A few more ideas:
Follow a program so you don’t have to think about what to do when you get to the gym
After washing, put your workout clothes away as grab-and-go outfits to reduce decision fatigue
Build a workout playlist of your favorite songs or download an audiobook or podcast you look forward to but only listen to during your workouts
Finally, if you miss a workout or get out of the habit, simply begin again. Every day is a new opportunity. 💗