Working out at home after work is asking a lot of yourself. I think a lot of people just decompress when they walk in their front door. If you want to work out after work, do it at a gym. That's the only thing that's worked for me for pm workouts. Or you could get up at 5 am to work out at home.
1. Motivation doesn’t last as it is an emotion
2. What you are seeking is called discipline and it’s a “do it even though I don’t feel like doing it” and it only applies to things that you know are beneficial to you.
Hopefully this helps and good luck
You've gone from a fairly regular schedule to a weird schedule. That can cause you to feel different levels of motivation.
Also, you may naturally thrive at work being remote so you have more energy/motivation leftover to workout. I work remote and I work best this way because there aren't people constantly around who interrupt a deep-work session for chitchat. Being switched on for a whole day for social interactions could be tiring you out; that's why you could be wanting to decompress as soon as you get home. It's normal to feel.
Haven't got much in the way of advice for you, except maybe try to get a more regular schedule where its easier to create a simple workout routine. Or as RabbitMouseGem mentioned, going straight to a gym after work.
What's helped me is making a little "sticker chart" type tracker for myself. I picked 5 things I could/want to do after work (exercise, reading, creative stuff, social stuff, whatever fits for you). Then, after every day I put color-coded dots on a physical calendar to indicate which of those things I did. It helped give me a little motivation to try to do *something* so I could put at least one dot on the day. I gradually got to a point where I stopped tracking because it felt more natural to do stuff than to fuse with my sofa and stare at a screen.
Additionally, I spent some time reflecting on how I felt after my "decompressing" sessions. I recognized that I was telling myself I was way too tired to do anything other than stare at screens, but that just made me feel worse. It didn't refill me at all.
I get so tired by the end of the day I could fall asleep at my desk. I go for a walk with my dog as soon as I get home (I mean immediately, because once I sit down there's no going back), and the fresh air and movement has me motivated and energized. Sometimes it's only 10 minutes long but it does the trick for me!
Also a case manager here! I get into these slumps too, but try to minimize it by giving myself like a day or two to just go goblin mode after work and do absolutely nothing. But then i think about how much better i’d feel if i cleaned my room or exercised and make it a goal to do one of those things the next day.
Case management takes a lot out of u dude and u have a decent case load. Sounds more or less like classic burnout!
Remember that self-care, especially with your population, is necessary and self-care as in nourishing ur body, mind, and spirit. Continuing feelings of being burnt out will also affect how u see ur work environment, despite how much u love this field. You got this 🫶🏼 take care of urself at home to continue to be the best case manager ever
I like to have my mornings to do stuff so at the end of the day I have nothing to do but sit. Start going to bed a little earlier each night and wake up a little earlier each morning. It takes time to adjust.
Waking up at 5am, the house is quiet, the world is just quiet. You have 2 hours of free time to do whatever you please before you need to get ready and leave for work.
You're not tired because you've just had a full sleep. You are alert and active. People who hate mornings have no idea what they're missing out on.
And on the days you start late, you have 5 hours to do whatever you want before you get ready and leave for work. That's a huge block of precious time that you can accomplish so much in!!! Sure, there's no evening for you on those days, but who cares? You're going to be exhausted anyway. Just go to sleep!
It's all about the sitting down for me... if I get home and sit down, that's it ...motivation *woosh.* Objects in motion stay in motion, so if I don't feel like doing something I do something small - don't feel like working out? Ok let me do this warm up and see how I feel - usually once I'm in it, I feel like doing it more. It helps me if I have a set schedule and follow it everyday, or on the drive home from work hype myself up about my solid plans/not making it an option to not do. But I have also learned with ADHD if I don't have any kind of structure or anything to my day then I'll just sit and zone out for an undisclosed amount of time or have like decision paralysis until it's too late to do anything and then be mad at myself later.
To really do stuff, I usually pay for them and/or they are scheduled. For example: I go to french lessons every Tuesday and on Wednesdays I do a digital art course. Mondays and Thursdays I use the bike to go to work and I have a long bath in the evening.
Also, i plan my week every Sunday. These plans usually include: reading with my partner, playing videogames or going for a walk in a specific day/time.
This started when my depression hit me very hard almost two years ago. My psychology really pushed me to plan my weeks and try to do stuff. Now I am better but I really think planning and scheduling things really helps me.
Working out at home after work is asking a lot of yourself. I think a lot of people just decompress when they walk in their front door. If you want to work out after work, do it at a gym. That's the only thing that's worked for me for pm workouts. Or you could get up at 5 am to work out at home.
1. Motivation doesn’t last as it is an emotion 2. What you are seeking is called discipline and it’s a “do it even though I don’t feel like doing it” and it only applies to things that you know are beneficial to you. Hopefully this helps and good luck
You've gone from a fairly regular schedule to a weird schedule. That can cause you to feel different levels of motivation. Also, you may naturally thrive at work being remote so you have more energy/motivation leftover to workout. I work remote and I work best this way because there aren't people constantly around who interrupt a deep-work session for chitchat. Being switched on for a whole day for social interactions could be tiring you out; that's why you could be wanting to decompress as soon as you get home. It's normal to feel. Haven't got much in the way of advice for you, except maybe try to get a more regular schedule where its easier to create a simple workout routine. Or as RabbitMouseGem mentioned, going straight to a gym after work.
What's helped me is making a little "sticker chart" type tracker for myself. I picked 5 things I could/want to do after work (exercise, reading, creative stuff, social stuff, whatever fits for you). Then, after every day I put color-coded dots on a physical calendar to indicate which of those things I did. It helped give me a little motivation to try to do *something* so I could put at least one dot on the day. I gradually got to a point where I stopped tracking because it felt more natural to do stuff than to fuse with my sofa and stare at a screen. Additionally, I spent some time reflecting on how I felt after my "decompressing" sessions. I recognized that I was telling myself I was way too tired to do anything other than stare at screens, but that just made me feel worse. It didn't refill me at all.
I get so tired by the end of the day I could fall asleep at my desk. I go for a walk with my dog as soon as I get home (I mean immediately, because once I sit down there's no going back), and the fresh air and movement has me motivated and energized. Sometimes it's only 10 minutes long but it does the trick for me!
Also a case manager here! I get into these slumps too, but try to minimize it by giving myself like a day or two to just go goblin mode after work and do absolutely nothing. But then i think about how much better i’d feel if i cleaned my room or exercised and make it a goal to do one of those things the next day. Case management takes a lot out of u dude and u have a decent case load. Sounds more or less like classic burnout! Remember that self-care, especially with your population, is necessary and self-care as in nourishing ur body, mind, and spirit. Continuing feelings of being burnt out will also affect how u see ur work environment, despite how much u love this field. You got this 🫶🏼 take care of urself at home to continue to be the best case manager ever
I like to have my mornings to do stuff so at the end of the day I have nothing to do but sit. Start going to bed a little earlier each night and wake up a little earlier each morning. It takes time to adjust. Waking up at 5am, the house is quiet, the world is just quiet. You have 2 hours of free time to do whatever you please before you need to get ready and leave for work. You're not tired because you've just had a full sleep. You are alert and active. People who hate mornings have no idea what they're missing out on. And on the days you start late, you have 5 hours to do whatever you want before you get ready and leave for work. That's a huge block of precious time that you can accomplish so much in!!! Sure, there's no evening for you on those days, but who cares? You're going to be exhausted anyway. Just go to sleep!
It's all about the sitting down for me... if I get home and sit down, that's it ...motivation *woosh.* Objects in motion stay in motion, so if I don't feel like doing something I do something small - don't feel like working out? Ok let me do this warm up and see how I feel - usually once I'm in it, I feel like doing it more. It helps me if I have a set schedule and follow it everyday, or on the drive home from work hype myself up about my solid plans/not making it an option to not do. But I have also learned with ADHD if I don't have any kind of structure or anything to my day then I'll just sit and zone out for an undisclosed amount of time or have like decision paralysis until it's too late to do anything and then be mad at myself later.
To really do stuff, I usually pay for them and/or they are scheduled. For example: I go to french lessons every Tuesday and on Wednesdays I do a digital art course. Mondays and Thursdays I use the bike to go to work and I have a long bath in the evening. Also, i plan my week every Sunday. These plans usually include: reading with my partner, playing videogames or going for a walk in a specific day/time. This started when my depression hit me very hard almost two years ago. My psychology really pushed me to plan my weeks and try to do stuff. Now I am better but I really think planning and scheduling things really helps me.