Losing Motivation to Exercise in the Lead-Up to Christmas?
Staying consistent with your workouts, even when you don’t feel like it, is one of the hardest things when trying to maintain a healthy lifestyle. It’s easy to be enthusiastic about exercise when your motivation is high, but there are inevitable days when the last thing you want to do is put your gym kit on and hit the gym or go for a run, especially in the run up to Christmas when there is so much to do. Extra shopping, parties, planning food and kids Christmas activities can all lead to exercise being put to the bottom of the list. However, maintaining a regular workout routine is crucial for both physical health and mental well-being. So, how do you keep up with your workouts even when you don’t want to?
The following strategies can help you overcome those low-motivation days and stick to your fitness goals.
1) Establish clear and meaningful goals
When your motivation is low, having a clear sense of purpose can be a powerful driver. Ask yourself why you want to work out. Is it to lose weight, build strength, improve your mental health, or train for an event? Defining your “why” gives your workouts purpose. Set short-term and long-term goals that are achievable and measurable. For example, instead of just saying, “I want to get fit,” aim for something specific like, “I want to run a 5K in 10 weeks”. When you feel like skipping a workout, remind yourself of your goals and how today’s effort contributes to achieving them. Think of it as steps on a journey, each step gets you that little bit closer but if you stand still, your goal will be further away and take longer to achieve.
2) Plan ahead and schedule workouts like appointments
Treat your workouts like an important meeting or appointment that you can’t cancel. Add your workout sessions to your calendar, and block out time for them just as you would for a work meeting or social event. At W Fitness, we use an online booking in system and find that this works really well as members see it as a scheduled appointment and are more likely to turn up. If you plan to go to the gym as and when, it’s much easier for other things to take priority, meaning that your workout will go by the wayside. When you’re mentally prepared for your workout in advance, it’s harder to come up with excuses to skip it. If mornings are the only time you can fit in exercise, lay out your workout clothes the night before so that when you wake up, you’re ready to go. By building your workouts into your daily routine, they become non-negotiable and part of your schedule.
3) Start Small to overcome mental resistance
On days when you really don’t feel like working out, commit to doing just five or ten minutes of exercise. Often, the hardest part is getting started. Once you begin, you’ll likely find that you’re willing to do more. Even if you don’t end up doing a full workout, doing something is always better than doing nothing, and keeps you consistent. Starting small helps break the mental barrier and reduces the intimidation of a full workout, making it easier to keep up the habit.
Take a read at why just 10 minutes a day is enough: Is 10 minutes exercise a day enough?
Check out the following blogs for quick 10-minute workouts that you can fit in around a busy schedule:
10 Minute Cardio Workout – W Fitness
10 Minute Core Workout – W Fitness
10 Minute Booty Workout – W Fitness
Want to Blast Those Bingo Wings? – W Fitness
10 Minutes to Toned – W Fitness
4) Find Workouts You Enjoy
One of the biggest reasons people fall off their workout routines is that they’re doing exercises they don’t enjoy. If the idea of going to the gym fills you with dread, it’s time to switch things up. Explore different types of physical activity to find something you genuinely enjoy. This could be swimming, dancing, hiking, cycling, yoga, a fitness class or even joining a recreational sports league. When you enjoy the workout, it becomes less of a chore and more of an activity you look forward to. Your routine doesn’t need to be traditional — as long as you’re moving your body and getting your heart rate up, it counts.
5) Use the power of habit
Making your workout a habit can help you stay consistent, even when motivation is lacking. According to the science of habit formation, habits are built through a loop of cue, routine, and reward. To form a workout habit, choose a cue that triggers your exercise routine. For instance, you might work out right after you wake up, or as soon as you finish your workday. Over time, your brain will associate that cue with exercise, making it easier to stick to the routine. Consistency is key here. The more regularly you work out at the same time or under the same conditions, the easier it will become to maintain the habit, even when you don’t feel like it.
6) Accountability
Accountability is a powerful motivator. When someone else is expecting you to show up, you’re less likely to skip a workout. Find a workout buddy, join a fitness class, or hire a personal trainer to hold you accountable. Social accountability adds an extra layer of commitment and can make exercising more enjoyable. Many people also find success in joining online fitness communities or sharing their fitness journey on social media, where others can cheer them on and help keep them on track.
7) Create a positive environment
Your environment plays a significant role in shaping your behaviour. Make your workout environment as inviting and convenient as possible. If you exercise at home, create a dedicated space where you can easily access your equipment or roll out your yoga mat. It takes a lot more effort when you have to clear a space first and then set up your weights etc. If you prefer going to the gym, have your gym bag packed and ready to go. The easier you make it for yourself to work out, the less resistance you’ll face when it’s time to exercise.
8) Focus on progress, not perfection
It’s easy to become discouraged if you miss a workout or if you’re not seeing immediate results from your efforts. However, it’s important to remember that progress is not linear, and setbacks are part of the journey. Don’t let one missed workout turn into a week or a month of inactivity. Instead of striving for perfection, focus on consistency and incremental progress. Celebrate small victories, such as lifting a heavier weight, running a longer distance, or simply showing up when you didn’t feel like it. Tracking your progress over time can provide a sense of accomplishment and reinforce your commitment.
9) Adjust when necessary
Sometimes, life gets in the way, and that’s okay. If you’re tired, sore, or feeling under the weather, it’s perfectly fine to adjust your workout. Instead of forcing yourself to do a high-intensity session, opt for a lighter activity like walking, stretching, or yoga. Listening to your body and giving yourself permission to modify or even miss your routine can prevent burnout and help you maintain a long-term commitment to fitness. The goal is to make exercise sustainable, not punishing.
10) Reward Yourself
Positive reinforcement is a great way to stay motivated, especially when your willpower is running low. Reward yourself for completing your workout, whether that’s by treating yourself to a favourite healthy snack, enjoying a relaxing bath, or watching an episode of your favourite show. These rewards reinforce the idea that working out is something to feel good about. Additionally, set up larger rewards for hitting major milestones, such as a new workout outfit, a massage, or a weekend getaway.
11) Be Kind to Yourself
It’s normal to have days when you just don’t feel like working out, and sometimes, it’s okay to take a break. What’s important is not letting a bad day derail your overall progress. Be kind to yourself and acknowledge that rest and recovery are part of a balanced fitness routine. Instead of beating yourself up for skipping a workout, use it as an opportunity to recharge and get back on track the next day. Self-compassion helps prevent the all-or-nothing mindset that often leads to burnout and giving up entirely.
Check out these 5 tips for fitting in your workout when you’re busy: 5 Tips for Fitting in your Workout! – W Fitness
Conclusion
Staying consistent with your workouts when you don’t want to requires a combination of strategies that address both mental and physical barriers. From setting clear goals and making exercise a habit, to finding activities you enjoy and creating accountability, these tips can help you push through those tough days when motivation is low. Remember, fitness is a long-term journey, and staying committed through the ups and downs will lead to lasting results. By being flexible, focusing on progress, and maintaining a positive mindset, you can keep up with your workouts and enjoy the many benefits that they provide.
Much Love
Caroline & Hannah xx
