We all get a little demotivated sometimes. Now more than ever, during the coronavirus pandemic, we might feel like we’ve lost the motivation to do things we used to do on a daily basis. Those of us that used to rely on the gym as a type of getaway don’t have that luxury anymore. Instead, we have to resort to working out at home, with little to no equipment. You might feel burnt out, but just the fact that you’ve taken the time to search for ways to re-motivate yourself means you want to get back to it. Burnout is inevitable for everyone, and if you’re passionate about exercising and training but have just lost that passion these past few weeks, here are some tips on how to stay motivated to workout.
Get motivated to workout!
As humans, we rely on different modes and types of information—depending on what we like, who we trust, and what we each deem valuable. For that reason, this article lays out some suggestions that have worked for others experienced in working out, as well as some scientifically proven strategies.
Suggested Strategies to Stay Motivated
Rewire Your Brain
Mentality, Mentality, mentality. I’m sure you’ve heard the phrase “mind over matter”. This is a great concept to apply when you’re tired of working out or you’ve just lost the passion for it. So when you think about doing it, don’t think about it like it’s something your doctor told you to do or something someone said you should do to stay healthy. Change your perspective so that you view exercise like an athlete views it. Tell yourself that fitness is a lifestyle, that it’s part of who you are. Talk and think about working out like you would talk and think about climbing Mt. Everest or breaking a fascinating world record: like it’s a part of your personality you can’t wait to brag about.
Create a Checklist of Workouts to Complete
Setting goals and achieving them is a great way to make yourself feel good about working out. Sit down and make a checklist of exercises you want to complete each day. Maybe your strength training split for the week is back and shoulders one day, triceps and biceps another, and lower body for a third day. For each of these days, outline what exact exercises you’ll do and check them off as you go. It’ll feel great to see your list dwindle as you knock out the exercises.
Change it Up
You’ve no doubt heard the old adage, “Do something every day that scares you.” And then you might have asked yourself, “Why?”. As humans, it’s essential to our health and wellness that we develop, whether that be emotionally or physically. With working out, you can do both! Changing up your workouts or trying new exercises will not only motivate you and get you excited to workout, it’s great for making progress. You may think it difficult to do in a time like this, but finding at-home workouts to replace your old gym ones is a nice way to stay healthy and fit. You could also replace traditional cardio on the treadmill or elliptical with a HIIT circuit to spice things up.
Scientifically Proven Strategies to Stay Motivated
Incentivize Yourself
Turn extrinsic motivation into intrinsic motivation. You might be stuck at home thinking, “what’s the point?” Instead of asking the question, focus on answering it. What can you give yourself? What can you dangle in front of yourself that will keep you motivated? Completing workouts and rewarding yourself is actually scientifically proven to increase the happiness you feel when working out. Eventually, you’ll associate working out itself—not the reward—with joy. Who knew sweating could make you so happy?
Experience the Power of Music
Science does tell. According to a study conducted by the School of Sport and Education at Brunel University in London, music helps people enjoy even the most strenuous workouts. Especially more upbeat songs, music takes us out of the moment of reality and transports us somewhere completely different. Music’s emotional power can having us feeling like we’re in a thrilling scene of a movie, or like we’re world-class athletes with a lot on the line.
Schedule a Time to Work Out, Preferably in the Morning
Think about it: how many times have you skipped doing something because you thought, “eh, I’ll do it later”? Probably a lot. Homework, tasks at work, cleaning—it happens all the time. If you prohibit yourself from working out except for one specific time of day, then you’re more likely to stick to it. Researchers say it’s best to do this in the morning, since habits are more easily formed in the early hours of the day. So get up, get out of bed, and get moving.
Whether the coronavirus has taken you out of commission or you’re just losing your love for working out, trying out some of the strategies listed above might help reignite the fire within you and help you get moving. Take a stab at a few of these suggestions and figure out what works best for you, then share your success with others to keep the whole world moving.
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