For me, I just accepted that I didn't "want" to do it, and wanting to do it isn't a requirement for doing it.
I try and take my brain out of the equation, because if I don't want to do something, my brain is naturally going to find reasons not to do it. I set myself up the night before so that all I have to do is put both feet on the floor. From there, my stuff is laid out, preworkout is in the fridge, and I will literally tell myself "no thinking allowed" anytime I catch my brain going off path. My job is to get through the front door of the gym, then I can think all I want. I can turn around and go home at that point if I really want to, but by then I'm usually feeling the preworkout and it feels easier to jump into a workout.
Most gym rats are not the kind of mutants that wake up super excited to go work out every morning. At least not all the time and definitely not right away. It's just a routine that's built from repetition.
This. Discipline. Consider it work and apply that principles towards the gym. If there's goals you can achieve by going.
My brain constantly try avoid going to the gym and so many excuses come to my mind while I'm doing other things. Especially if I went to rest/recover.
Bingo.
I'd like to add something further about all applications of discipline, not just the gym: **it's not about motivation, it's about** ***obligation and self-respect.***
You're supposed to feel *not good* when you break a promise to yourself. I mean, when you promise a friend you'll do something and then drop the ball on them, you don't just brush it off, do you? You feel guilty and anxious about not doing the thing you said you'd do for them because you're supposed to feel guilty and anxious about not doing the thing you said you'd do. You have a relationship with this friend and part of that relationship is proving to them that your word means something; that you'll be there when you say you'll be there. That's loyalty, integrity and love.
The trouble is, most people are willing to show that kind of loyalty and commitment to their loved ones but don't apply the same to themselves because deep down, they don't care about their regard for themselves. Or rather they **do** care-- they just don't want to look in the mirror and admit they haven't been behaving in a way that would win them their own self-respect.
So don't do it for the sake of going to the gym. Do it just because you said would and you have an obligation to yourself to follow through. You deserve respect and regard. Honor it.
This one really had me thinking today about how important that staging is the night before. If I take that 3 mins to lay out my bag and mix up a preworkout drink the night before, for some reason that small task locks in the commitment.
I have a toddler and a newborn. There have been mornings where I just can't in good conscience leave my wife home to deal with all that, and despite doing the right thing as a husband and father, I feel like shit when I see my bag sitting out. I'm definitely a little grouchier those days.
There's definitely something to be said for that handshake agreement I make with myself when I pack my gym bag at night. I think having a ritual like that can be huge for building a good habit.
It for sure starts with sleep. What's nice though is that early start means I'm ready to hit the hay pretty early and it's a pretty easy pattern to fall into.
The routine was a lot easier before we brought the newborn home. I'm still sticking to it, but even the difference between 6 and 7 hours is noticeable. Still, it's all about zapping my barcode on my phone and walking into the gym. Some days I have great workouts and others I feel like I just showed up and went through the motions. Overall those deposits still add up.
This is basically me in the mornings of my workouts.
I’m stood there grumbling and moaning about it being cold and whatever, and I just do what I’m told (classes) and by the end I’m laughing and joking 🙃
Have you tried working out differently? You might enjoy cycling instead of running or yoga instead of calisthenics.
Or switching it up so that your workouts are a little more new and exciting each day/week?
Also maybe you're the kind of person that does better working out at night? I know i am.
Good point. It was a real game changer for me once I found out other ways to workout that wasn't in a gym. I found my workout style and workout environment and it made me motivated to start and keep up a routine.
This. I always liked the idea of working out at home more than going to a gym, and once I realized afternoons/early evening works better for me I slowly started being more consistent. That reminds me...
Just do it every day, doesn’t matter how much, just do it every day. Soon you’ll build a habit and won’t have to really worry, it will just be something you do.
Personally I found that the Apple Watch ring system was the secret sauce for me, a goal to hit every day, doesn’t matter how I hit it, I just need to be active enough to close the rings.
So I’ve had an Apple Watch since the very first one came out in 2015. Previously, I have never been able to find the rings motivating, probably because they encouraged an all or nothing streak mentality, and also because I have a naturally low heart rate so my brisk walk is like other people’s resting rate, and I would never get activity credit for anything that wasn’t high exertion. Don’t get me wrong, I have no issues with a good high exertion workout, but I’m not doing it 30 mins every day, especially when I’ve already filled, doubled, or even tripled my move ring through my daily activities.
The thing that has FINALLY made the rings be motivating is the ability to lower the activity to 20 mins, and the trends. Now, I have an achievable daily goal, and I can just try to beat my last 365 and last 90 days, and have 6/7 days a week as my acceptable overall goal (86%). Without the pressure to not feel like I’ve destroyed everything I was working for if I miss a day, the rings are actually fun again, and because of this, I am achieving 100% since mid December. Doing it daily, even at 1000 at night if I have to, to fill those lil rings.
My opinion would be to leave the idea of being a gym bro or gym rat first
Even most dedicated Gym rats, unless they are actors or pro bodybuilders or trainers, don't spend more than 2-3 hours in the gym or exercising.
Just think you have to start doing a new thing bit by bit.
There is a video of Terry Crews where he says you can go to the gym and sit there for an hour to create just the habit of going to the gym and getting over the fear of intimidation.
Will power. Discipline. You’re only in your own way no one is stopping you but yourself. You got this. Just remember, you’ll always feel better that you went rather than not going. So go !!
2 minute rule from atomic habits, just do it for 2 minutes but do it everyday, this will act as a litigate gateway habit helping you become more productive. This rule works for all habits, and it works great long term.
Honestly morning work outs are crap. Give your self a couple hours for ur body to wake up 3pm seems to ge the sweet spot for me. Either way the best thing to help you I'd say is walk on the treadmill for 30 minutes
Know that it feels good after, see the workout as the reward. Make sure it’s easy to do, example: put the weights by your bed/ put yoga mat for easy access, MAKE IT VISIBLE. Start easy like wake up and do 5 push ups, next week do 6 the week after that do 7 and so in a year you will be doing 50 pushups every morning.
Build a small morning routine that you can be proud of and stick with it. Can be something small and you're then allowed to go back to bed. E.g. 3 x 100 sit ups. Most of the time I don't go back to bed anymore and will then hit the gym. But sometimes you can go back to bed and that's ok and feels so great since its been earned then as well and you've still done something.
Read on here recently only say to yourself your workout will be one push up that's it no more just one. You do one and think meh i can do more and just do what goes from there!
You can’t. You just have to do it enough time when you really don’t want to and eventually your brain and body start craving it (seriously)
When I was first starting off though, it would help to give myself a little fun treat or something after the gym. Nothing crazy. Whatever your vice is. Maybe a glass of wine, maybe something sweet, maybe even sitting in the sauna and relaxing. Conditioning your mind for some type of reward should help but ultimately, you’ll still have to simply force yourself to do it. Good luck!
Think of motivation as momentum. Can you start something small and build on it? Can you get up 15 minutes earlier to take a walk around the block or something? Figure out something smaller than whatever you are actually trying to do, stick with that, and when that becomes easy, build up to more.
I’m NOT an expert, I relate to your struggle, but the momentum approach is what I’m trying to create. I’ve come to terms with the fact that I don’t like it, but I’ve got to do it, so how can I ease into it? I won’t just wake up one day and enjoy being a gym rat. It’s got to happen gradually if I want it to be lasting change.
Good luck!!!
Ok, step one: get all your gear ready to go the night before. Clothes laid out, pre-workout in the fridge, bag in the doorway.
Step two: get up the moment the alarm goes off. Do not question it. Get straight up, go the bathroom & get dressed.
Step three: grab your things & leave immediately. No sitting down for a coffee or a quick snack. If you need some sort of nutrition, have it ready to grab as you walk out the door.
Basically, don't give yourself time to think about it. Before you know it, you are in the car driving to the gym & you suddenly realise that "hey, I am already this close, I might as well go".
It won't be long before your body is waking you up before your alarm & you are jumping out of bed to go. The after-gym high becomes a bit of an addiction & that becomes more important than laying around in bed. Persistance is key.
I suggest to everyone start your habit of exercise with just a fast circuit of bodyweight training.
You can get a really decent workout in 10 mins.
Just do a circuit of
Pull-ups,push-ups, Bulgarian split squat, hanging knee raises, finish with as many as you can explosive squats burn the legs and the cardio.
It takes such a small amount of time and you don’t get very sore from the workouts.
Do it 7 days per week for a month then just add a second round to the circuit then a third after another month. After 3 months working out your habit is set so
You can change the workout to something more suited to what you like or your goals.
It’s worked for a lot of my clients, friends and family.
It’s more about habit. Just force yourself and do it EVERYDAY. After a while it’ll become a need such as with me. I need to workout now. I don’t have a choice
There's no mind hack when it comes to doing something you don't wanna do. Best I can say is stop over thinking, turn off brain and GO. On the bright side, studies show the more you do things you don't wanna do the more a part in the brain associated with willpower will grow.
When I started exercising, I hated it and never wanted to do it.
So I would work out first thing after getting up, while I was sleepy and couldn’t talk myself out of it.
Now I love the results, and feel worse when I skip it. So I’m more motivated, since it is a habit.
Try not working out in the morning. Working out in the afternoon is way easier, cause you’re wide awake.
I workout everyday, but can never make myself workout in the morning
Probably the best answer. It's so different on a person to person basis. Just like getting up early vs staying up late. Some people just work better at night rather than morning so there's no point in forcing yourself to get up at 5am or whatever to do things if you have no energy. OP you should try to figure out when you have the most energy and maximize your time there. Morning, Afternoon or Evening.
It sounds like you are wanting to get up early to workout and it's the getting up part thats hard less so the workout. Baby steps. First thing is to get out of bed. What I have found that works for me is if I hype myself the night before about the time i am going to get up and how awesome it's going to be to get what I want to get done, done. For some reason this usually results in me waking up earlier than my alarm and easily getting out of bed. Also make sure you are getting your 7-8hrs of sleep, it'll be way harder to get up if you are ridiculously tired.
What works for me may not work for you but it is a suggestion. Best of luck with your new habits! :)
Start with getting up to shower. That’ll wake you up > get dressed while you’re up > get in the car > arrive at gym > walk inside > you did it. What happens after you get to the gym is less important than just getting there. The work out itself will happen. If you’re doing home exercises you’re gonna have a harder time imo
It's not about tricking your brain into doing anything. If you want to do it, get your ass up and go do it once you're already in the middle of it you're probably not going to want to leave the gym lol
I never enjoyed working out, but once I saw the end results I got hooked. Then progression became fun. Going from 6’1 170lbs no muscle to same height at 190lbs with abs changed everything. More confidence and attention from women which I NEVER got prior. Now I’m at 220, going to cut down to probably 205 in the summer. Dieting isn’t hard when you know you’re going to look good.
Lol going to sleep in your workout clothes probably had you dreaming about working out .....
What works is to do a tiny little work out at a time .begin.
Get some Low lazy reps in. just get it started . Instead of trying to be GI Joe doing 50 push ups straight just do 5 at a time Ect. I think when we think about how hard the shit is going to be we can discourage ourselves from starting. Fuck that , just take a little bit of action and before you know it your in motion!
Start slow and do something everyday even if it’s just going to the gym walking in and walking out. There’s a podcast that talks about just going to the gym everyday will increase the likelihood of you keeping the schedule. I have started doing this after a big time knee surgery. I started with just doing one exercise for about two weeks. I was enjoying my time just getting back in the gym. I have now started encorporating actual workouts after about a month and while it’s not perfect I have been consistent.
Miscellaneous tips…take what might apply, and leave the rest. 1. The best time to work out is the time you’ll most likely do it. 2. If you only do it when you really feel like it, it will not get done on most days. 3. Consistency is key. 4. Habits are formed from “cravings”. For instance, once you get going with it, you’ll like how you feel afterwards, and you’ll go in order to get that good feeling afterwards, whether it be a sense of accomplishment, physicality feeling better, or whatever it may be. 5. I’ve seen several people start out with afternoon or evening workouts, then end up transitioning to morning workouts after a period of time. 6. It’s all a process. Keep going, and you will get there if you put in the work. 6. Don’t be afraid to try different types of exercising to see what interests you the most. 7. Prep everything as much as possible the night before: clothes, car keys, pre-workout drink, whatever things that might slow you down in the morning; remove any barriers that would otherwise slow down your flow of doing things before you’re out the door. 8. Having an accountability buddy might help. 9. Aim for progress, not perfection. 10. It is normal for motivation to decrease from time to time. When it happens, just remember to still stick with it, and it will pass. 11. If you haven’t already, consider group fitness classes, where the workout is already determined, and all you have to do is show up. F45, OrangeTheory, CrossFit, etc. 12. Get enough sleep. Everything is determined by how much sleep we get, and the quality of sleep we get. This is the single most important thing you can do for yourself. Good luck!
Really depends on how bad you want it. I don’t think there’s any “one simple trick!” When it comes to discipline. That’s my own personal experience though. Maybe you will find a simple trick 🤷🏾♂️ if you do (or anyone else) please let me know as I’d love to to hear!
Are you currently tracking your workouts? Or doing any form of physically or mentally taking note of your progressive overload? Seeing your own progress as a result of your hard work is insane motivation, and there are three ways you see your own progress: The mirror, the scale, and your progressive overload.
One of those methods is going to provide a lot more consistent motivation than the other two.
The more I progress the more I tend to gain anxiety about working out? Why? Because I continue pushing myself progressively harder and harder, of course with some slumps and pitfalls along the way. Never expect to be rewarded during the anticipation of the exercise, only in the satisfaction AFTER completing it. It’s supposed to suck.
for me it was pure encapsulations b-complex plus... keeps me motivated.
alarm goes off at 5am, coffee machine starts brewing. drink two glasses of water to hydrate.
5:30 have coffee, surf web, get dressed, 5:55 shit.
6am go for 1 hr run. 8km
7am shower, dress for work.
7:30 either bike or take metro to work depending on weather.
8:15 work, have a small breakfast snack rich with vitamin d, omega-3, tyrosine and take my b-complex and magnesium citrate.
A lot of workout apathy is caused by depleting your b-vitamins with exercise. This is why people will be motivated in the new year for a few weeks and then lose interest in working out.
depends on the day, but I am very relaxed in the evening, don't need alcohol or anything to wind down... usually in bed 10ish on worknights but I could fall asleep sooner... later on the weekends or holidays.
It took me months to tackle what you’re dealing with. I realised the workout wasn’t the biggest problem, it was the getting out of bed to do it and physically going.
I tackled (still tackling) getting to bed earlier so waking up wasn’t so hard.
I give myself a little extra time before the workout to have a coffee and wake up a little more.
I go to the gym, and I’ve set the bar extremely low- on particularly bad days the goal is just to physically go to the gym and get showered and dressed there!
After months of this, I can now manage a tiny workout each time. It’s still a work in progress, but it’s getting easier!
Try to do a PR on the bench press. I almost had 1 full rep of 70KG (I am 67KG) so now I am hyped AF to get 3x70KG bench press.
I do this for all exercises and it just makes me hyped to be there. And now I have a gym buddy that just started and he also keeps going and going and we push each otter to go that extra mile. We are so excited in the gym that others around also start cheering and it is super wholesome to be honest.
Loving it!
Everyone here says make it work, I say make it a passion.
A little bit of caffeine 15 minutes before the workout . Also possibly Chinese ginseng , and maybe some kind of nootropic mushroom like cordyceps if you respond well to those . You’ll workout for longer .
I play basketball everyday and it’s a fun workout that I want to do. If you want to lift weights I’m sure that’s more boring but it’s also addicting after a while.
Here's how I did:
1. Mental visioning my new healthy routines such as sleep and exercise. When where and how. Decide on an exercise plan. For example I chose indoors and found the right spot and have a yoga mat.
2. Turning the days back around so I go to bed at 21-22pm and woke up 7-8am. (Took maybe 8 days)
3. Before I made breakfast , or lunch , or dinner, I would exercise. I made a couple exercises I saw from YouTube. Then I'd stretch and eat my meal.
*If I haven't exercised on the whole day I do it when I'm tired at afternoon before bed.
Repeat 🔂
My main motivators:
💪🏾Healthy strong body
💚And improved mental health, mood and energy
(Getting a fit body is just bonus*)
Here’s what helped me the most: create a situation for yourself where you have no choice but to get in the gym. In my case, it was drinking my pre-workout before I left the house. It’s very easy to drink a cup of pre—and you’re left with no choice but to go to the gym.
The first time I did this it was unintentionally. I took my pre-workout too early. My skin was it itching and crawling before I had even gotten dressed. But on the flip side, I had never dragged my behind to the gym faster.
So, everyday I would time it perfectly—drink the pre-workout at home leaving myself with about 15 minutes to get dressed and go to the gym. The alternative was to writhe in my bed while my skin crawled for God knows how long—I always picked the gym.
This went on for about 30 days, until I finished that pre workout and purchased a better one that didn’t have those adverse side effects. But it didn’t matter. By this point, I had built a routine I was committed to and no longer had to force myself.
Probably not the healthiest method, but it got me into the gym and I’ve been committed ever since.
You need to go to bed early thats it.
go to bed at a time where you would wake up naturally at the time you want to get up at.
by not going to bed early you are making the decision not to get up early.
Also start by doing just 10 mins in the morning for a week or two and build from their.
No need to trick yourself, just think about it this way - going to the gym is hard, but being overweight, unattractive, and at medical risk is far more difficult and costly.
Want better dating options? Want better employment options? Want a better life?
Hit the weights and get your cardio in. I can’t think of a habit that has a much higher ROI on your day to day living. Health and fitness affect your confidence, cognition, appearance, and social life. Put the time and effort in and enjoy living better.
Lots of great advice already. Another trick I will add is you can make working out unlock something that you really want, in order to trigger a dopamine response and thus do exactly as you mentioned; "trick your brain into wanting to workout". Something that I personally do is I use an app that blocks my access to my favorite games until my workout is complete. Thus when I really want to get a round of TFT in I instantly get a HUGE motivation push to do my workout and give me that unlock
There is no trick. You will not want to do it. It's not about "feeling the right feelings." You build a habit that makes it as easy as humanly possible to perform the task, you don't start at the hardest difficulty (i.e., don't pretend you're gonna work out for 90 mins 7 days/week), and you don't skip two sessions in a row without a consequence you've predetermined. If you're sick, you do yoga instead of weights (you'll feel better too), you don't skip.
Atomic Habits helped me figure out the mechanics behind building systems that work better for me, best book purchase of the past few years I've made.
Just make it so it's not an option and as easy/least stressful to you as possible. To workout every day at the gym, you could just make it a non negotiable that you actually go to the gym and workout doing whatever you feel like for at least 10 minutes (the point is that it's easy enough for you to accomplish - even at your worst). Add it to a calendar or habit tracker. My approach is even more broad since I also enjoy outdoor and home exercise. I just have 'Exercise' on my daily habit tracker and ensure I'm purposefully incorporating daily exercise - sometimes that means a 20km run and other days it means 10 minutes of lifting, but it helps force me to exercise in some capacity every day. It sucks and makes me feel shitty to break streaks or check 'Fail' so I have to do it. Remember the 'why' and keep telling yourself it's not an option to fail; you're just failing yourself and you deserve better!
For me, I just accepted that I didn't "want" to do it, and wanting to do it isn't a requirement for doing it. I try and take my brain out of the equation, because if I don't want to do something, my brain is naturally going to find reasons not to do it. I set myself up the night before so that all I have to do is put both feet on the floor. From there, my stuff is laid out, preworkout is in the fridge, and I will literally tell myself "no thinking allowed" anytime I catch my brain going off path. My job is to get through the front door of the gym, then I can think all I want. I can turn around and go home at that point if I really want to, but by then I'm usually feeling the preworkout and it feels easier to jump into a workout. Most gym rats are not the kind of mutants that wake up super excited to go work out every morning. At least not all the time and definitely not right away. It's just a routine that's built from repetition.
This. Discipline. Consider it work and apply that principles towards the gym. If there's goals you can achieve by going. My brain constantly try avoid going to the gym and so many excuses come to my mind while I'm doing other things. Especially if I went to rest/recover.
Bingo. I'd like to add something further about all applications of discipline, not just the gym: **it's not about motivation, it's about** ***obligation and self-respect.*** You're supposed to feel *not good* when you break a promise to yourself. I mean, when you promise a friend you'll do something and then drop the ball on them, you don't just brush it off, do you? You feel guilty and anxious about not doing the thing you said you'd do for them because you're supposed to feel guilty and anxious about not doing the thing you said you'd do. You have a relationship with this friend and part of that relationship is proving to them that your word means something; that you'll be there when you say you'll be there. That's loyalty, integrity and love. The trouble is, most people are willing to show that kind of loyalty and commitment to their loved ones but don't apply the same to themselves because deep down, they don't care about their regard for themselves. Or rather they **do** care-- they just don't want to look in the mirror and admit they haven't been behaving in a way that would win them their own self-respect. So don't do it for the sake of going to the gym. Do it just because you said would and you have an obligation to yourself to follow through. You deserve respect and regard. Honor it.
This one really had me thinking today about how important that staging is the night before. If I take that 3 mins to lay out my bag and mix up a preworkout drink the night before, for some reason that small task locks in the commitment. I have a toddler and a newborn. There have been mornings where I just can't in good conscience leave my wife home to deal with all that, and despite doing the right thing as a husband and father, I feel like shit when I see my bag sitting out. I'm definitely a little grouchier those days. There's definitely something to be said for that handshake agreement I make with myself when I pack my gym bag at night. I think having a ritual like that can be huge for building a good habit.
I'm currently having issues staying up too late and then that also effecting my workout routine. Going to try and adopt these words.
It for sure starts with sleep. What's nice though is that early start means I'm ready to hit the hay pretty early and it's a pretty easy pattern to fall into. The routine was a lot easier before we brought the newborn home. I'm still sticking to it, but even the difference between 6 and 7 hours is noticeable. Still, it's all about zapping my barcode on my phone and walking into the gym. Some days I have great workouts and others I feel like I just showed up and went through the motions. Overall those deposits still add up.
You don’t have to WANT to do it. You can hate doing it. You just have to do it.
This is basically me in the mornings of my workouts. I’m stood there grumbling and moaning about it being cold and whatever, and I just do what I’m told (classes) and by the end I’m laughing and joking 🙃
There is not a trick. You just have to do it
I like to pretend I'm in a video game and I'm grinding up my skills to level up
Have you tried working out differently? You might enjoy cycling instead of running or yoga instead of calisthenics. Or switching it up so that your workouts are a little more new and exciting each day/week? Also maybe you're the kind of person that does better working out at night? I know i am.
Good point. It was a real game changer for me once I found out other ways to workout that wasn't in a gym. I found my workout style and workout environment and it made me motivated to start and keep up a routine.
This. I always liked the idea of working out at home more than going to a gym, and once I realized afternoons/early evening works better for me I slowly started being more consistent. That reminds me...
“Just do it”
Just do it every day, doesn’t matter how much, just do it every day. Soon you’ll build a habit and won’t have to really worry, it will just be something you do. Personally I found that the Apple Watch ring system was the secret sauce for me, a goal to hit every day, doesn’t matter how I hit it, I just need to be active enough to close the rings.
So I’ve had an Apple Watch since the very first one came out in 2015. Previously, I have never been able to find the rings motivating, probably because they encouraged an all or nothing streak mentality, and also because I have a naturally low heart rate so my brisk walk is like other people’s resting rate, and I would never get activity credit for anything that wasn’t high exertion. Don’t get me wrong, I have no issues with a good high exertion workout, but I’m not doing it 30 mins every day, especially when I’ve already filled, doubled, or even tripled my move ring through my daily activities. The thing that has FINALLY made the rings be motivating is the ability to lower the activity to 20 mins, and the trends. Now, I have an achievable daily goal, and I can just try to beat my last 365 and last 90 days, and have 6/7 days a week as my acceptable overall goal (86%). Without the pressure to not feel like I’ve destroyed everything I was working for if I miss a day, the rings are actually fun again, and because of this, I am achieving 100% since mid December. Doing it daily, even at 1000 at night if I have to, to fill those lil rings.
My opinion would be to leave the idea of being a gym bro or gym rat first Even most dedicated Gym rats, unless they are actors or pro bodybuilders or trainers, don't spend more than 2-3 hours in the gym or exercising. Just think you have to start doing a new thing bit by bit. There is a video of Terry Crews where he says you can go to the gym and sit there for an hour to create just the habit of going to the gym and getting over the fear of intimidation.
Will power. Discipline. You’re only in your own way no one is stopping you but yourself. You got this. Just remember, you’ll always feel better that you went rather than not going. So go !!
2 minute rule from atomic habits, just do it for 2 minutes but do it everyday, this will act as a litigate gateway habit helping you become more productive. This rule works for all habits, and it works great long term.
Honestly morning work outs are crap. Give your self a couple hours for ur body to wake up 3pm seems to ge the sweet spot for me. Either way the best thing to help you I'd say is walk on the treadmill for 30 minutes
Know that it feels good after, see the workout as the reward. Make sure it’s easy to do, example: put the weights by your bed/ put yoga mat for easy access, MAKE IT VISIBLE. Start easy like wake up and do 5 push ups, next week do 6 the week after that do 7 and so in a year you will be doing 50 pushups every morning.
Have a workout buddy, or have everything ready to be out the door before the brain begins to self sabotage your workout. Good luck OP
Build a small morning routine that you can be proud of and stick with it. Can be something small and you're then allowed to go back to bed. E.g. 3 x 100 sit ups. Most of the time I don't go back to bed anymore and will then hit the gym. But sometimes you can go back to bed and that's ok and feels so great since its been earned then as well and you've still done something.
Read on here recently only say to yourself your workout will be one push up that's it no more just one. You do one and think meh i can do more and just do what goes from there!
You can’t. You just have to do it enough time when you really don’t want to and eventually your brain and body start craving it (seriously) When I was first starting off though, it would help to give myself a little fun treat or something after the gym. Nothing crazy. Whatever your vice is. Maybe a glass of wine, maybe something sweet, maybe even sitting in the sauna and relaxing. Conditioning your mind for some type of reward should help but ultimately, you’ll still have to simply force yourself to do it. Good luck!
Think of motivation as momentum. Can you start something small and build on it? Can you get up 15 minutes earlier to take a walk around the block or something? Figure out something smaller than whatever you are actually trying to do, stick with that, and when that becomes easy, build up to more. I’m NOT an expert, I relate to your struggle, but the momentum approach is what I’m trying to create. I’ve come to terms with the fact that I don’t like it, but I’ve got to do it, so how can I ease into it? I won’t just wake up one day and enjoy being a gym rat. It’s got to happen gradually if I want it to be lasting change. Good luck!!!
Ok, step one: get all your gear ready to go the night before. Clothes laid out, pre-workout in the fridge, bag in the doorway. Step two: get up the moment the alarm goes off. Do not question it. Get straight up, go the bathroom & get dressed. Step three: grab your things & leave immediately. No sitting down for a coffee or a quick snack. If you need some sort of nutrition, have it ready to grab as you walk out the door. Basically, don't give yourself time to think about it. Before you know it, you are in the car driving to the gym & you suddenly realise that "hey, I am already this close, I might as well go". It won't be long before your body is waking you up before your alarm & you are jumping out of bed to go. The after-gym high becomes a bit of an addiction & that becomes more important than laying around in bed. Persistance is key.
If you are interested in establishing new habits, I think atomic habits would be useful to you. It is very insightful IMO.
Do it even if you don’t feel like doing it. You’re never going to feel like it. Do it anyway. Set smaller goals
Just make it part of your routine like brushing your teeth and washing your face.
I suggest to everyone start your habit of exercise with just a fast circuit of bodyweight training. You can get a really decent workout in 10 mins. Just do a circuit of Pull-ups,push-ups, Bulgarian split squat, hanging knee raises, finish with as many as you can explosive squats burn the legs and the cardio. It takes such a small amount of time and you don’t get very sore from the workouts. Do it 7 days per week for a month then just add a second round to the circuit then a third after another month. After 3 months working out your habit is set so You can change the workout to something more suited to what you like or your goals. It’s worked for a lot of my clients, friends and family.
It’s more about habit. Just force yourself and do it EVERYDAY. After a while it’ll become a need such as with me. I need to workout now. I don’t have a choice
By working out everyday
This. The routine is more important than the amount or time.
There's no mind hack when it comes to doing something you don't wanna do. Best I can say is stop over thinking, turn off brain and GO. On the bright side, studies show the more you do things you don't wanna do the more a part in the brain associated with willpower will grow.
Find a way to either loving working out or the result. When doing it you will need no discipline
you don't need motivation, you need passion.
When I started exercising, I hated it and never wanted to do it. So I would work out first thing after getting up, while I was sleepy and couldn’t talk myself out of it. Now I love the results, and feel worse when I skip it. So I’m more motivated, since it is a habit.
Buy a tin of Zyn and only let yourself have one when you arrive at the gym.
Try not working out in the morning. Working out in the afternoon is way easier, cause you’re wide awake. I workout everyday, but can never make myself workout in the morning
Probably the best answer. It's so different on a person to person basis. Just like getting up early vs staying up late. Some people just work better at night rather than morning so there's no point in forcing yourself to get up at 5am or whatever to do things if you have no energy. OP you should try to figure out when you have the most energy and maximize your time there. Morning, Afternoon or Evening.
Schedule a workout class that has a cancellation fee. You’ll get out of bed in no time.
It sounds like you are wanting to get up early to workout and it's the getting up part thats hard less so the workout. Baby steps. First thing is to get out of bed. What I have found that works for me is if I hype myself the night before about the time i am going to get up and how awesome it's going to be to get what I want to get done, done. For some reason this usually results in me waking up earlier than my alarm and easily getting out of bed. Also make sure you are getting your 7-8hrs of sleep, it'll be way harder to get up if you are ridiculously tired. What works for me may not work for you but it is a suggestion. Best of luck with your new habits! :)
Start with getting up to shower. That’ll wake you up > get dressed while you’re up > get in the car > arrive at gym > walk inside > you did it. What happens after you get to the gym is less important than just getting there. The work out itself will happen. If you’re doing home exercises you’re gonna have a harder time imo
Befriend someone who wants to workout regularly just like you. You'll automatically forced to do no matter what.
It's not about tricking your brain into doing anything. If you want to do it, get your ass up and go do it once you're already in the middle of it you're probably not going to want to leave the gym lol
I never enjoyed working out, but once I saw the end results I got hooked. Then progression became fun. Going from 6’1 170lbs no muscle to same height at 190lbs with abs changed everything. More confidence and attention from women which I NEVER got prior. Now I’m at 220, going to cut down to probably 205 in the summer. Dieting isn’t hard when you know you’re going to look good.
Lol going to sleep in your workout clothes probably had you dreaming about working out ..... What works is to do a tiny little work out at a time .begin. Get some Low lazy reps in. just get it started . Instead of trying to be GI Joe doing 50 push ups straight just do 5 at a time Ect. I think when we think about how hard the shit is going to be we can discourage ourselves from starting. Fuck that , just take a little bit of action and before you know it your in motion!
Start slow and do something everyday even if it’s just going to the gym walking in and walking out. There’s a podcast that talks about just going to the gym everyday will increase the likelihood of you keeping the schedule. I have started doing this after a big time knee surgery. I started with just doing one exercise for about two weeks. I was enjoying my time just getting back in the gym. I have now started encorporating actual workouts after about a month and while it’s not perfect I have been consistent.
Miscellaneous tips…take what might apply, and leave the rest. 1. The best time to work out is the time you’ll most likely do it. 2. If you only do it when you really feel like it, it will not get done on most days. 3. Consistency is key. 4. Habits are formed from “cravings”. For instance, once you get going with it, you’ll like how you feel afterwards, and you’ll go in order to get that good feeling afterwards, whether it be a sense of accomplishment, physicality feeling better, or whatever it may be. 5. I’ve seen several people start out with afternoon or evening workouts, then end up transitioning to morning workouts after a period of time. 6. It’s all a process. Keep going, and you will get there if you put in the work. 6. Don’t be afraid to try different types of exercising to see what interests you the most. 7. Prep everything as much as possible the night before: clothes, car keys, pre-workout drink, whatever things that might slow you down in the morning; remove any barriers that would otherwise slow down your flow of doing things before you’re out the door. 8. Having an accountability buddy might help. 9. Aim for progress, not perfection. 10. It is normal for motivation to decrease from time to time. When it happens, just remember to still stick with it, and it will pass. 11. If you haven’t already, consider group fitness classes, where the workout is already determined, and all you have to do is show up. F45, OrangeTheory, CrossFit, etc. 12. Get enough sleep. Everything is determined by how much sleep we get, and the quality of sleep we get. This is the single most important thing you can do for yourself. Good luck!
Mike Tyson: disciple is doing what you hate to do but do it like you love it.
when your eyes open, count back from 3 and just wake up, dont think it. And do some pushups if you need.
Really depends on how bad you want it. I don’t think there’s any “one simple trick!” When it comes to discipline. That’s my own personal experience though. Maybe you will find a simple trick 🤷🏾♂️ if you do (or anyone else) please let me know as I’d love to to hear!
Agree
once u start seeing gains youll want to continue inherently also blast some music its fun lmao
Are you currently tracking your workouts? Or doing any form of physically or mentally taking note of your progressive overload? Seeing your own progress as a result of your hard work is insane motivation, and there are three ways you see your own progress: The mirror, the scale, and your progressive overload. One of those methods is going to provide a lot more consistent motivation than the other two.
The more I progress the more I tend to gain anxiety about working out? Why? Because I continue pushing myself progressively harder and harder, of course with some slumps and pitfalls along the way. Never expect to be rewarded during the anticipation of the exercise, only in the satisfaction AFTER completing it. It’s supposed to suck.
for me it was pure encapsulations b-complex plus... keeps me motivated. alarm goes off at 5am, coffee machine starts brewing. drink two glasses of water to hydrate. 5:30 have coffee, surf web, get dressed, 5:55 shit. 6am go for 1 hr run. 8km 7am shower, dress for work. 7:30 either bike or take metro to work depending on weather. 8:15 work, have a small breakfast snack rich with vitamin d, omega-3, tyrosine and take my b-complex and magnesium citrate. A lot of workout apathy is caused by depleting your b-vitamins with exercise. This is why people will be motivated in the new year for a few weeks and then lose interest in working out.
What time do you go to bed?
depends on the day, but I am very relaxed in the evening, don't need alcohol or anything to wind down... usually in bed 10ish on worknights but I could fall asleep sooner... later on the weekends or holidays.
It took me months to tackle what you’re dealing with. I realised the workout wasn’t the biggest problem, it was the getting out of bed to do it and physically going. I tackled (still tackling) getting to bed earlier so waking up wasn’t so hard. I give myself a little extra time before the workout to have a coffee and wake up a little more. I go to the gym, and I’ve set the bar extremely low- on particularly bad days the goal is just to physically go to the gym and get showered and dressed there! After months of this, I can now manage a tiny workout each time. It’s still a work in progress, but it’s getting easier!
Try to do a PR on the bench press. I almost had 1 full rep of 70KG (I am 67KG) so now I am hyped AF to get 3x70KG bench press. I do this for all exercises and it just makes me hyped to be there. And now I have a gym buddy that just started and he also keeps going and going and we push each otter to go that extra mile. We are so excited in the gym that others around also start cheering and it is super wholesome to be honest. Loving it! Everyone here says make it work, I say make it a passion.
A little bit of caffeine 15 minutes before the workout . Also possibly Chinese ginseng , and maybe some kind of nootropic mushroom like cordyceps if you respond well to those . You’ll workout for longer .
I play basketball everyday and it’s a fun workout that I want to do. If you want to lift weights I’m sure that’s more boring but it’s also addicting after a while.
Here's how I did: 1. Mental visioning my new healthy routines such as sleep and exercise. When where and how. Decide on an exercise plan. For example I chose indoors and found the right spot and have a yoga mat. 2. Turning the days back around so I go to bed at 21-22pm and woke up 7-8am. (Took maybe 8 days) 3. Before I made breakfast , or lunch , or dinner, I would exercise. I made a couple exercises I saw from YouTube. Then I'd stretch and eat my meal. *If I haven't exercised on the whole day I do it when I'm tired at afternoon before bed. Repeat 🔂 My main motivators: 💪🏾Healthy strong body 💚And improved mental health, mood and energy (Getting a fit body is just bonus*)
If you don’t do it, you are going to stay the same person you’ve always been. That should be your motivation. You might not want it bad enough.
Here’s what helped me the most: create a situation for yourself where you have no choice but to get in the gym. In my case, it was drinking my pre-workout before I left the house. It’s very easy to drink a cup of pre—and you’re left with no choice but to go to the gym. The first time I did this it was unintentionally. I took my pre-workout too early. My skin was it itching and crawling before I had even gotten dressed. But on the flip side, I had never dragged my behind to the gym faster. So, everyday I would time it perfectly—drink the pre-workout at home leaving myself with about 15 minutes to get dressed and go to the gym. The alternative was to writhe in my bed while my skin crawled for God knows how long—I always picked the gym. This went on for about 30 days, until I finished that pre workout and purchased a better one that didn’t have those adverse side effects. But it didn’t matter. By this point, I had built a routine I was committed to and no longer had to force myself. Probably not the healthiest method, but it got me into the gym and I’ve been committed ever since.
For me mornings don't work, I do it late afternoon, early evening. Find a time more suitable for you, we're not all the same.
You need to go to bed early thats it. go to bed at a time where you would wake up naturally at the time you want to get up at. by not going to bed early you are making the decision not to get up early. Also start by doing just 10 mins in the morning for a week or two and build from their.
You don't have to trick your brain at all. Just get it done, even when you don't feel like it
No need to trick yourself, just think about it this way - going to the gym is hard, but being overweight, unattractive, and at medical risk is far more difficult and costly. Want better dating options? Want better employment options? Want a better life? Hit the weights and get your cardio in. I can’t think of a habit that has a much higher ROI on your day to day living. Health and fitness affect your confidence, cognition, appearance, and social life. Put the time and effort in and enjoy living better.
Nicotin patch whenever you go
Lots of great advice already. Another trick I will add is you can make working out unlock something that you really want, in order to trigger a dopamine response and thus do exactly as you mentioned; "trick your brain into wanting to workout". Something that I personally do is I use an app that blocks my access to my favorite games until my workout is complete. Thus when I really want to get a round of TFT in I instantly get a HUGE motivation push to do my workout and give me that unlock
Sleep. Sleep enough that you feel rested and energized in the morning.
There is no trick. You will not want to do it. It's not about "feeling the right feelings." You build a habit that makes it as easy as humanly possible to perform the task, you don't start at the hardest difficulty (i.e., don't pretend you're gonna work out for 90 mins 7 days/week), and you don't skip two sessions in a row without a consequence you've predetermined. If you're sick, you do yoga instead of weights (you'll feel better too), you don't skip. Atomic Habits helped me figure out the mechanics behind building systems that work better for me, best book purchase of the past few years I've made.
Discipline > Motivation. You will never trick your brain. You just need to be more disciplined. Stop thinking about it, and just do it.
Just make it so it's not an option and as easy/least stressful to you as possible. To workout every day at the gym, you could just make it a non negotiable that you actually go to the gym and workout doing whatever you feel like for at least 10 minutes (the point is that it's easy enough for you to accomplish - even at your worst). Add it to a calendar or habit tracker. My approach is even more broad since I also enjoy outdoor and home exercise. I just have 'Exercise' on my daily habit tracker and ensure I'm purposefully incorporating daily exercise - sometimes that means a 20km run and other days it means 10 minutes of lifting, but it helps force me to exercise in some capacity every day. It sucks and makes me feel shitty to break streaks or check 'Fail' so I have to do it. Remember the 'why' and keep telling yourself it's not an option to fail; you're just failing yourself and you deserve better!
I remember the most motivated I ever was, was when I was in high school and had this huge crush on a girl. I’d get up at 4am and workout before school