Putting Off Exercise? Two Ways to Regain Motivation and Stop Procrastinating Workouts

Today is it the day!

You promised yourself that you would go to the gym after work. You were wrong. Work was much more stressful than you thought. You\’re now exhausted. After you get home, you clean up, but then, you fall into the trap of sitting down. Your energy and motivation can start to fade.

You know you need to get that exercise in.

The idea of walking to the gym every day is becoming a distant dream. It seems impossible to get up. You decide to exercise tomorrow. This is also questionable.

This cycle can last for days, weeks, or even months. It\’s frustrating because a part of us wants exercise and knows that we\’ll feel better once we do. But another part of our bodies would prefer to just lay on the couch.

Why do we procrastinate with our workouts?

Let\’s take a look at three of these culprits.

1. 1.

2. 2.

3. 3.

1)I\’m too busy

Are you finding that there are more important things than going to the gym?

Perhaps there is paperwork to be done.

Perhaps there are clothes that can be folded.

Perhaps you need to cook dinner.

All of these might be valid, but that is the tricky part. All of these might be important. These reasons could quickly become excuses. Even if you find the same reasons every day stopping you from moving forward,

2)I don\’t feel like it.

Sometimes we are just not in the mood.

We are tired.

We are stressed.

We don\’t feel motivated.

We wait for a better day or when we are in a better mood to do things.

This belief is often based on the notion that I must be motivated before I can act, which is far from the truth. Many fit people are super motivated and gung-ho on some days, but not all the time. But they still work out. They don\’t quit because they lack motivation.

3) I can\’t wake up in time

Mornings can be difficult.

Our perfect sleep is interrupted by the alarm. We hit snooze twice, three times… twelve times… until we have to wake up and get dressed for the day.

Perhaps the bed is too comfortable

It might be too cold out

Perhaps you are too tired.

Even if you are a night owl, it can be difficult to get up in the morning. If you\’re a night owl, it can be difficult to get up in the morning. Yes, exercising in the morning is beneficial. If the mornings aren\’t working, find another time. Some people find that lunch or the evening work better for them.

It could be one or more of these, or a combination of them. Let\’s examine two ways to stop procrastinating from working out, regardless of the reason.

Imagine the Finish Line

What do you think of when you picture your next workout?

Can you imagine how enjoyable and pleasant it will be?

Think about how happy it will make you while you do it.

What fun are you going to have?

Most likely not. Most people picture unpleasant things when they think about working out. They focus on the difficult exercises… how hard they will have… how tired and sore they\’ll feel… everyone else watching.

It is easy to see how they try to convince themselves otherwise.

These things will make anyone demotivated. You can, however, adjust your focus and move to other aspects of the landscape. More stunning aspects. More inspiring aspects

Let\’s actually learn from the Navy SEALS about this.

The Navy SEALS faced a difficult dilemma years ago. 76% of their top recruits were leaving. Yet, few were getting the job done. Eric Potterat, a psychologist, was called by the Navy SEALS to help them improve their mental toughness. Potterat developed four habits, called The Big Four. They worked so well that it increased the graduation rate by half.

\”Imagining how good it will feel\” was one habit.

He taught his recruits to visualize themselves completing a tough workout. They were able to feel powerful emotions such as feeling accomplished and successful. This allowed them to persevere through the challenges.

Here are some ways you can use it:

Imagine a successful workout

Imagine yourself completing the exercise successfully.

Imagine how great that feeling at the end.

You will feel the success and accomplishment.

Even if you only do one workout, it is still a great accomplishment.

It doesn\’t matter if you don\’t perform as well, it\’s still a great accomplishment.

As best you can, visualize it.

As many senses as possible.

You don\’t need to be focused on the whole workout. This can be used for specific parts of your workout, Potterat calls it \”segmenting\”.

Potterat stated these words in an interview with Business Insider.

If you find yourself in a stressful, overwhelming situation, it is best to take one step at a while and keep your eyes on the things that are possible. \”

You can choose to focus on certain exercises and see how you feel after you have completed them.

Pull ups are not something I enjoy. It\’s not motivating if I visualize doing pull-ups. It\’s motivating if you can imagine the feeling after doing pull-ups. It can be used for specific exercises.

It\’s almost like a list. Each step can bring you a sense of accomplishment.

These are just a few additional things you should be focusing on:

How much more alert and energized you will feel when you\’re done?

What more peace of mind can you have after a work out?

How will your day be?

Think that this feeling of accomplishment will last you the rest of your day.

Commitment for 5 Minutes

As a fitness professional, I discovered that my clients were the most successful.

One was their exercise habits (known as \”off-day exercises\”). These could be the difference between success and failure in many cases. People are held accountable for showing up to a training session. It\’s easy to show up.

It\’s quite different when they need to be there on their own.

They accepted my challenge.

Even if your tired.

Even if it doesn\’t feel that way.

Even if your motivation isn\’t there.

Even if your mood is not up.

5-Minute Commitment

Do a 5-minute workout
If you are still not feeling it after five minutes, go home.
Guess what?

They\’ll complete the whole workout in most cases. They didn\’t wait for inspiration to strike, but they took control of their motivation. This is similar to William Butler Yeats\’s quote, \”Do NOT wait for the iron to get hot. Make it hot by striking.\”

You can only commit to five minutes.

Even in the worst case scenario, you can still do a little exercise.

In the best case scenario, you complete it all.