Lacking Motivation

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We all have days when working out feels like the last thing we want to do. However, understanding why you lack motivation and taking actionable steps to overcome it can make a big difference in staying consistent with your fitness goals.

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Understanding Your Lack of Motivation

Is It Sleep, Rest, or Laziness?

Before pushing yourself to work out, consider whether your body genuinely needs rest or if you’re simply feeling unmotivated. If you’re exhausted from poor sleep, your body may need recovery. Chronic fatigue and irritability are signs that rest should take priority. In contrast, muscle soreness and lingering fatigue after intense workouts might indicate the need for an active recovery session or a rest day. However, if you’ve been getting sufficient rest and nourishment but still feel reluctant, it’s worth asking yourself if you’re just being lazy. Laziness often comes with excuses rather than legitimate physical reasons.

Talking Yourself Into a Workout

When you feel like skipping a workout, having a plan to overcome any thoughts that may sabotage your goals is helpful.

Remember Your “Why”

Why did you start this fitness journey? Reflect on your goals, whether it’s improving your health, gaining strength, or boosting your mental well-being. Visualizing the results and reminding yourself that you don’t want to lose momentum or progress can help you reconnect with your motivation.

Start Small

Tell yourself you’ll commit to just five minutes of exercise. Often, once you get moving, you’ll feel more energized and willing to continue. 

Gear Up 

Another helpful trick is to put on your workout clothes—sometimes the simple act of dressing the part can boost your mindset.

Put on an Energetic Playlist

Music motivates so when you’re demotivated, put on the playlist with your favorite, high-energy tunes and you’ll soon find the energy to get to work. 

Remind Yourself How Great You Will Feel When You’re Done

We’ve all had those times when we didn’t feel like working out but did anyways and then felt so much better afterward. Movement creates energy so instead of telling yourself ‘you’re too tired to exercise’, change your mindset and say “I’m feeling lethargic so I need to move my body!” Exercise wakes up your body and your mind!

The Power of Consistency

Fitness isn’t about perfection; it’s about showing up consistently. Remind yourself that each workout, no matter how small or imperfect, builds momentum. Missing one session won’t ruin your progress, but consistently skipping workouts can become a habit that stalls your goals. 

Schedule Your Workouts

When your motivation wavers, you need something external to keep you committed. A scheduled workout with a workout buddy or trainer forces you to stay committed and provides the accountability most people need to succeed. 

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Prioritizing your health and working out is a non-negotiable act of self-care. It gives you the energy to take care of everything else on your plate and positively impacts your physical, mental, and emotional well-being for the short and long term. 

Overcoming a lack of motivation starts with understanding your body’s needs and your mind’s tendencies. Whether it’s rest, self-discipline, or simply showing up for yourself, finding balance is the key. Remember: every step forward, no matter how small, is progress toward a healthier, stronger you.

Yours in health & fitness,
Sherri McMillan