So you realize that you're unmotivated. Your workouts have been pretty lackluster. Sometimes you get to the gym sometimes you don’t. You step on the scale and are shocked but still nothing. Motivation still isn’t there!
Now what? How do you change this? What do you do?
Can you force yourself to be motivated or do you just have to trudge through until it happens? And how do you even trudge through? What steps do you take so you don’t spiral out of control? What do you ask yourself to figure out how to get back on track? Do you just force yourself to go to gym and have workouts that seem like a waste, that you don’t enjoy or accomplish much? Or do you just stay home?
Well all of these these can be good options depending on the situation. Everyone is different so it is hard to say one is better than the other. One of these options might be good for you while a different might be a better option for your friend. I think that thinking about all ways of getting your motivation back and deciding which idea or ideas would work best for you is the best strategy!
So back to what to do!
Starting with a single day that you aren’t feeling like going to the gym. It’s a day you are tired and just want to be on your couch.
Ask yourself “When was the last time I went to the gym and regretted when I left?”. This is a good question to think about in this situation! Force yourself to go! Literally. Tell yourself you need to go and walk on treadmill for just 5-10 minutes. From experience I usually end up having a pretty good workout. Many times it is just the physical act and energy we are lacking that is needed to get up and get to the gym! If after 5 minutes you are still just not up to it then stretch and go home. You made the effort and tomorrow is a new day!
Now if this starts to happen day after day what do you do?
I think if one day you don’t get to the gym no harm done. But day in and day out can turn into a bad habit. If you start to notice a string of days that you have just not looked forward to your workouts maybe it is time to start looking to see what could be behind this lack of motivation. Have you been lacking sleep? Have you been putting in extra hours at work? Has your nutrition been off? All of these things can make you feel sluggish, tired and unmotivated. If you can pinpoint one and make changes you may see some increase in your motivation and desire to get your workouts in!
After you have made these changes it’s time to make a plan! Schedule your workouts into your day. Make your workouts like an appointment that you have to be at! It may be a struggle for a day or two but some consistency might just be what you need to ride out the motivation low!
Okay so now you have taken a hard look into all the outside factors, made some changes and still nothing.... What now?
Well sometimes we all just need a break!!! Our bodies need to recover! They need rest! Our bodies become used to exercises that we do over and over again and this is when routines need shaken up or a small break! Sooo try taking a small break! A week is usually as long as you need but again everyone is different. The important things to remember when scheduling a break is making sure that you are really taking a break!!! Secondly, scheduling in your restart date! Rest first so your body can recover and recharge but plan exactly how long this break is going to be. Put it in your calendar, set an alarm, set a date to return, recruit a friend or tell someone about your return date! If you do not plan your restart date your rest days/week can turn into another, and another, and another!
Another reason you may be lacking motivation may be a lack of direction or change. Have you set new goals lately? Have you tried something new? Many times we get into a routine and don’t stop to think about what we are doing or why we are doing it. Is there a race you want to do? A class you want to try? Have you never been able to do a push up? Now is the time to think about these! Write down some goals and what your going to do to reach them! Be specific so you can hold yourself accountable. Saying you're going to go the gym and run is very vague. It probably won’t happen. Writing down “I am going to the gym “x” amount of days a week and running “x” amount of minutes or distance a week is much clearer! Even better is to schedule the exact times of the week you are going to workout like an appointment! No excuses!!
Lastly, there is how you think about your workouts! Yes they can be painful and not fun sometimes but they are necessary to your health! Brushing your teeth isn’t a birthday party but you do it everyday right? Do you think of working out as punishment or do you think of it as something you are doing to make yourself stronger and better your health? Do you think about how good you will feel physically, mentally and emotionally once you have finished?
Your mind is a very very powerful tool! Make use of it! Train yourself to think positively about exercise and you might just see a change in the quality of your workouts! :)