Keeping fit isn’t hard — if you’re in the mood. It might be a different matter when you’re facing your second rainy cycle of the week. The good news is that motivation can be managed. “It’s not a thing you do or don’t have,” says Dr Mike McGreary, a sport and exercise psychologist. “It’s a process that you can work with.” Next time the duvet feels more tempting than the dumbbells, try these tips.
1. Use the ten-minute rule
The hardest part of a session is starting. “Your brain is wired to look for a way out,” says Benjamin Lucas, head coach for the Sydney Marathon. He uses the ten-minute rule. “Tell yourself you only have to begin. Warm up. Move for ten minutes. Then you can stop if you want. Almost nobody does.” (Try this with children and homework too.)
2. Make it easy
“Remove small barriers that make starting harder,” Lucas says. You might lay your gear out the night before or get your breakfast ready in advance. Use the power of habit too — if you exercise at the same time each day, “it will become automatic”.
3. Focus on yourself
“Comparing yourself with those much fitter than you is misplaced energy,” says Michael Betts, a teacher of personal trainers at Train Fitness. “Instead ask, ‘Am I better than I was last month?’ Keep a log so you see yourself improving — and forget anyone else.”
4. Go for bite-size chunks
Do the final lengths in the pool just feel like too much? “The brain often signals fatigue before the body is at its limit,” Lucas says. So break your session into smaller slots. “Focus on the next mile, the next rep, the next minute. Small wins keep you going.”
5. Be ready for low motivation
“The most consistent athletes prepare for feeling unmotivated,” Betts says. Those who visualise themselves doing the activity in advance are better at sticking to plans, like going for that freezing sea swim.
6. Find your real motivation
Working out so you feel good on holiday may get you to the gym, but it won’t keep you there once you land back at Heathrow. Betts suggests focusing on a specific thing you love about your workout. Even if that’s getting off the bike after a spin session.
7. Mix it up
“Don’t be disheartened by plateaus,” says Professor Dane Vishnubala, a sport and exercise medicine specialist. They’re normal as the body consolidates changes. Switch routine every 12 weeks to keep things fresh.
8. Give yourself wiggle room
“It’s sensible to adapt your goals,” says Penny Weston, founder of the Made fitness centre in Staffordshire. “Adjusting your goals to fit a hectic schedule doesn’t mean you’ve failed — it means you’re listening to your body and life’s demands.”
