Some days you feel like you can climb a mountain, while others, not so much. Sometimes all you want to do is hit that snooze button, roll over, and forget all about your morning workout. We’ve all been there. So what can you do to minimize these motivational slumps? Is there a way to conjure up motivation in moments like that? You betcha! Here are 10 tips next time you find yourself struggling:
Sign Up: Training but don’t have an event on the schedule yet? Pull the wallet out and put some cash down on a race. Putting some skin in the game is a great way to make you stick to your convictions on those days where motivation is lacking.
Make a Plan: Workouts that get planned in advance get done. Instead of trying to cram it in your schedule if it fits, plan ahead. There is a much higher chance you will get it done if you already cut out time for it. If you have a coach, you are lucky as they are a huge help here. If not, take some time each week to plan ahead and get your workouts on your schedule. Married folks, get your other half in on that planning and make sure they are on the same page.
Call a Friend: Pick up that phone and plan a workout with a friend. Most of us don’t want to be that person who ditches their friends with a lame excuse. Use that fear of disappointing your friends to your advantage! Plus, it’s often times a lot more fun to workout with others. All it takes is a quick phone call or text.
Find One Good Reason: We are all experts in the field of finding reasons not to do things. Instead of rationalizing your workout away, try to focus on the reasons to do the workout. Find just one and focus your energy one it. Positive thoughts are powerful thoughts.
Focus on the First Step: In those moments where you are resisting your workout the most, just remember the first step is always the hardest. Often once we get that first step underway all those rationalizations we came up with just fade away.
“A journey of a thousand miles begins with a single step.” –Lao-Tzu.
Allow Yourself a Warm-up: Do you have a nasty interval workout on the schedule that you are dreading? Or some other really hard effort? Don’t skip the warm-up. Your body (and your mind) need that time to prepare for bigger harder efforts. Next time you are feeling anxious about a big workout, simplify your thoughts down to that first step and the warm up. Start easy, then go hard. The ol’ bait and switch.
Remember Momentum: Once a freight train is moving, it’s moving, it’s pretty darn hard to stop it. Be a freight train and get yourself rolling. Success breeds more success. Make today’s workout the first of many successes.
Make it a reward: Long day at the office? Sick of dealing with people? Had enough stress for one day? Reward yourself by making your workout your personal getaway. It’s a great way to let your brain switch gears a bit and sort through your day. Don’t let outside distractions in, just be where you are during your routine.
Attach an award: If making it a reward isn’t your thing, then attach an award to it (but be careful with food awards). Have a cold run in the morning? Plan a nice hot bath afterwards. Like to read? Reward yourself by cuddling up with your favorite book afterwards. And if you are a foodie, go ahead and have that cookie. Just don’t have the whole box. Moderation is key with food rewards.
Mix it up: While consistency is nice, and a great way to measure progress it can be a little ho-hum after awhile. Variety is the spice of life, though, so be sure to mix things up regularly. It’s far more exciting and keeps your brain involved through the workout. My personal favorite is purposefully getting lost on a bike ride and finding the way back. What a great way to see new things and use your brain a bit to get back.
That’s just a few motivational tips to get you started. Have one of your own? Share it in the comments below!