Its safe to say that every single person on the planet has struggled to find the motivation to workout at some point.
You might have the best intentions, but ultimately its always going to be easier to put it off until tomorrow.
Maybe you’re really busy and keep making excuses as to why you can’t fit in a workout or you have time but there always something else (anything) that you’d rather do.
We all know we should workout.
Exercising is so important for overall physical health but also for mental health, it can even improve concentration and productivity.
And we know we are going to feel great after the workout (yay endorphins!).
But it can still be so damn hard sometimes!
Here are 8 proven ways to motivate yourself to workout even when you really don’t feel like it 💪.
1. Know Your Why
Trying to make yourself do something just because you know “its good for you” usually doesn’t work. Finding the motivation to get out of your warm bed at 6am in the morning is going to require a better reason.
Having a clear personal reason for why you are working out is going to help you stay motivated even when you don’t feel like it. That’s why you need to set yourself a goal.
Your goal could be anything from “I want to feel proud of my body on my next beach vacation” to “my goal is to be able to run around and play with my kids” or “I want to make it onto the cheer team”.
It can be anything but you need to have a clear reason why you are working out to keep yourself motivated.
2. Use The Hair Wash Rule
This is my absolute favorite tip and I’ve never heard anyone else talk about it.
An easy way to motivate yourself to workout is to use the Hair Wash Rule. The Hair Wash Rule means that you can only wash your hair after working out.
Lets face it, most people would rather workout than have dirty greasy hair especially if you are going to work or to meet friends.
So give yourself the rule that you always have to exercise, even if its only a 15 mins HIIT workout, before washing your hair.
This trick works amazing for me. No matter how busy I am I am always able to squeeze in a workout when I want to wash my hair. If you are going to take the time to wash your hair you may as well wash it when its really dirty!
Also who doesn’t love having a really long shower after a particularly intense and sweaty workout!
3. Make It Easy
The more friction there is to workout the harder it will be to motivate yourself.
Friction is anything that makes exercising more difficult like having to drive for 30 minutes to get to the gym or needing to search through laundry to find clean yoga pants.
The easier you make working out the less motivation you’ll need to actually do it!
A really easy way to make working out in the morning less difficult is to have everything ready the night before.
Lay out all your clothes, have your yoga mat ready to go and even know which workout video you’re going to follow on YouTube or what route you are going to run around your neighborhood.
Making things easy and not giving yourself the choice of whether to workout or not will help you even when your not feeling motivated.
4. Reward Yourself
If you can’t find the internal motivation to workout then the next best thing is to give yourself some external motivation.
This external motivation could be in the form of a reward that you get after you finish exercising or even while you’re exercising.
For example there’s a podcast that I love listening to but I only let myself listen to it while I’m on a run. This means that I actually look forward to running and enjoy it more because of the reward I get while doing it.
Its best to give yourself smaller immediate rewards during or after exercise rather than one big reward when you reach a certain milestone (such as a weight loss goal).
While a big reward may work for some people for most people it will seem to far away and so wont help to motivate them when they need it most.
5. Find A Friend
Finding a workout buddy is an amazing way to keep you on track and motivated to workout, even when you don’t feel like it.
Working out with a friend will make it more enjoyable and seem less like a chore.
Even when you don’t feel like exercising you won’t want to let your friend down by cancelling on them. Plus you don’t want to miss out on your weekly catch up!
Having a workout buddy can also add a bit of healthy competition. You’ll end up pushing yourself more in the gym and not wanting to get left behind or over shadowed by your friends transformation.
On the other hand your friend will also be able to offer you support and encouragement when you need it!
6. Set A schedule
If you find that you frequently aren’t motivated to workout then having a workout schedule or routine will really help you stay on track.
By creating a routine you get your body and mind used to exercising at the same time every day or same times during the week.
Working out at these times will eventually become a habit and you wont even need to be motivated to get yourself to exercise.
Creating a schedule for the week or month of what workouts you do and when you do them will help to motivate you and will stop you making excuses that you don’t have time to exercise.
Another thing that helps is booking workout classes in advance. If you’ve already paid for that expensive spin class you are a lot less likely to skip your workout!
7. Try Different Ways Of Working Out
Very often we can’t find the motivation to workout because we really don’t enjoy what we are trying to force ourselves to do.
You might think that you will never like exercising but that’s not true.
There are so so many different ways to break a sweat I guarantee there is some form of working out that you’ll love, you just haven’t found it yet!
If you don’t like going to the gym or doing at home workouts then try out a team sport. There are plenty of clubs that have social teams and leagues for people who just want to get a bit of exercise, meet new people and have fun.
If team sports aren’t your thing then take up a hobby that requires you to move your body but doesn’t seem like exercise.
For example rock climbing is an amazing full body workout, dance classes are a lot harder than they look or find some friends who like the outdoors and go hiking at the weekend.
8. Tell People
Another way to externally motivate yourself to exercise, even when you don’t feel like it, is to tell people that you are going to workout.
Telling a friend or family member will keep you accountable. It makes it so much more difficult to skip a workout when there is a very high probability someone will ask you how it went the next day.
It can also be beneficial to tell people about your workout goals and about your struggles with motivation so that they can support and encourage you to keep going.
Its a lot easier to find motivation when you feel like you have people behind you wanting you to succeed!
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