But I don't feel like training today...
5 ways to work through days when motivation is low and procrastination is high
If it’s any consolation, I also don’t feel like training today. As someone who has been active for most of my life and is a full-time coach, people are almost always surprised to hear that, no, I don’t work out all day, and no, I don’t always look forward to training. In fact, I’m usually not motivated to work out. However, it’s something I’ve learned I need to do for several reasons, so I try to remind myself what these reasons are on the days when I really, really don’t want to get going.
As you may recall from the identity-based habits post a few weeks ago, it’s easier to stick to something when it truly means something to you. When a habit is a reflection of the kind of person you want to be, it’s easier to check the box when motivation is low (or nonexistent). What does it mean to be the kind of person who sticks to a plan and does what you say you’ll do? What does it mean to prioritize yourself and your health?
In my case, training makes me feel like:
I’m taking care of myself, both mentally and physically.
Movement makes my aches and pains feel better than being sedentary.
I have more energy after moving and doing something physically active.
I have forward momentum, especially on days when I’m feeling low or down.
As you’ve probably heard countless times, exercise has been proven to boost mood and reduce stress. In my experience, this is true for both myself and my clients. I have yet to see a client leave feeling worse than they did before they trained, and the same holds true for myself. I know that if I want to break free from a low or hard day, it’s going to require work, and physical movement is the first way I can generate some forward momentum.
Training when you don’t want to is probably the most difficult part of developing a consistent practice. When you first start exercising, it’s fun and exciting. It’s not uncommon to see a continuous upward trajectory almost across the board. Each week, you can lift more, you feel better, you carry yourself more confidently, and you feel like you’re capable of doing something that’s always felt like a challenge. You’re finally doing it!
Then, progress starts to plateau, and this initial excitement fades. It’s easy to start skipping days and coming up with reasons for why all of life’s other demands are much more important. So, how do you make training consistent, especially when obstacles arise? Here are a few things you can try:
Give yourself time pressure.
If you have something to do or somewhere to be (especially something you want to do), you’ll be more motivated to get your training done. Try reframing things: instead of avoiding what you don’t want to do, think of it as getting the task done so you can do what you want to do.
Imagine how you’ll feel when you’re done with the workout.
You’ll feel like you accomplished something today. You did something to take care of yourself and your health. You’ll feel stronger and more comfortable in your body, and you’ll feel like you’re moving in the direction of the kind of person you want to be. Try to focus on the feeling you’ll get through taking action.
Imagine how you’ll feel if you skip the workout.
If you give in to your urge to lie down and take a nap or run some errands instead, you may feel less anxious at first. But doing this actually often increases anxiety. Knowing you pushed it off builds up the idea of training and adds to the identity of the person you don’t want to be. In these moments, try reminding yourself that getting started is the hardest part, but it always gets easier. Then refer back to the point above.
If your warmup is getting in the way, skip it and start with an exercise or movement you enjoy.
If you know you enjoy lower body movements, start with a warm-up set of squats or deadlifts to get moving. If you enjoy getting moving without having to think too much, try going for a quick walk or bike ride. If you need something to focus your mind on something other than your to-do list, try some balance or coordination exercises. (Note: Be smart about this! If you’re not sure if it’s a good idea to skip your warmup, ask a coach or trainer for help.)
Just get moving.
On days when my clients didn’t sleep well the night before or are having things going on outside of the gym (life always gets in the way), I like to get them started with something that’s fun and where the stakes are low. It’s a lot to ask someone to focus on their breathing or pelvis and ribcage position when their mind is elsewhere. Instead, maybe we’ll practice a new skill or exercise to shift the focus. Sometimes, you need to get moving and sweating, and once you crack a smile, you can leave the heaviness of your work and home life “off the mats.”
Next time you’re considering skipping your workout, walk, or daily movement, ask yourself what will feel better as you lie down to sleep tonight. If you do decide to skip today, remember to try not to skip twice!
What are the obstacles that get in the way for you? What do you do on days when you have no motivation? What drives you to do the things you don’t want to do? Feel free to comment via the botton below!