Let’s be honest—**knowing how to stay motivated to work out ** sounds great… until you’re actually staring at your sneakers, thinking, “Not today.” It happens to all of us. Some days, you’re tired, overwhelmed, or just not in the mood. And that’s totally okay.
The trick isn’t waiting for motivation to magically show up—it’s figuring out little ways to keep moving, even when you don’t feel like it.
Here are a few things that actually help on those “ugh, no thanks” days.
1. Do Less (On Purpose)
If you’re dreading a 45-minute workout, don’t do it. Seriously. Start with 10 minutes. Or even 5.
Why it works:
Getting started is the hard part. Once you’re up and moving—even a little—it’s easier to keep going.
Try this:
Tell yourself you’ll just stretch or go for a short walk. If that’s all you do, that’s still a win.
2. Set a Habit Anchor
Instead of trying to squeeze in a workout “sometime today,” attach it to something you already do.
For example:
– After you drink your morning coffee
– As soon as you log off work
– Right after brushing your teeth at night
Your brain starts to expect it—and that helps.
3. Pick Something You Don’t Hate
Here’s a secret: if you hate your workout, you won’t want to do it. And that’s fair.
So do something fun (or at least tolerable):
– Dance in your kitchen
– Go for a bike ride
– Do a 15-minute YouTube yoga session
– Try boxing or a mobility flow
Movement doesn’t have to be miserable to count.
4. Remove the Roadblocks
Make working out easier to say “yes” to.
How:
– Lay out your clothes ahead of time
– Set up your space the night before
– Have a playlist or podcast ready
Less thinking = fewer excuses. Make it as easy as brushing your teeth.
5. Celebrate Just Showing Up
You don’t have to crush every workout. You just have to show up.
Track things like:
– How many days you moved
– How long you lasted
– How you felt afterward
Noticing your effort (not just results) keeps your momentum going.
Real Talk: You Don’t Need to Feel Motivated Every Day
Motivation comes and goes. That’s normal. The goal isn’t to feel hyped all the time—it’s to build little routines that help you show up anyway.
Here’s a simple game plan:
- Make it short and manageable
- Tie it to a habit you already have
- Don’t overthink it—just start
You’re allowed to take it slow. You’re allowed to keep it messy. What matters is that you keep going, your way.
If you’re working on building better habits, check out our post on Healthy Morning Routine for Busy People That Works
And if you want an energy boost that actually lasts, these 32 Ways to Motivate Yourself to Work Out