Elizabeth Berrett
Everyone knows how hard it is to stick with fitness goals. It doesn’t mean that you don’t care about improving your health or building strength – it’s normal for motivation to dip when work and life get busy or routines start to feel boring.
But don’t stop and wait for that single burst of willpower to get back on track (it’s unlikely to come). Instead, invest effort in a few small, repeatable habits to make exercise a natural part of your day and even fun to maintain. Read on for some practical strategies to help you build motivation into everyday routines – all guaranteed to make training something you actually look forward to.
Create a routine that fits into your real, not ideal, life
People often build fitness routines around ideal circumstances rather than the reality of an already full schedule. Do you really have time for a long daily gym workout? Try for three shorter sessions spread across different days; then you’re far less likely to postpone them, and even if you have to cancel due to an emergency, you will still get in some training time that week. For example, a 20-minute strength session before work, a brisk lunchtime walk and a relaxed weekend workout might suit your lifestyle better.
Use music and other small cues to get yourself going
Using cues is a simple way to automatically trigger your workout habit. Think of them as small ‘it’s time to move’ signals that reduce the mental effort required to begin exercising. For example, place your workout shoes beside the bed and put them on as soon as you wake up. Or you could set the mood with music; begin your morning routine by playing a favourite record on vinyl to create a familiar, motivating atmosphere without going on your phone before stretching or starting a workout.
Track progress in ways that feel rewarding
As in all areas of life, seeing tangible progress from your fitness routine will help you build confidence and motivation to keep going. Even tracking small indicators will let you see how far you’ve come. But don’t overcomplicate it. Just log the number of reps you complete, track how far you walk or run each week, or simply record how your energy levels improve after workouts. And don’t forget to monitor gradual health improvements such as mobility or flexibility every few weeks.
Dancing and walking: Make training fun rather than another chore
That intense two-hour session at the gym at 5:30 am in the morning might feel like an achievement, but it can be counterproductive. Making exercise feel like a punishment is the fastest way to kill motivation. Instead, focus on movement styles you truly enjoy.
If running feels draining on certain days, swap it for a dance-based workout (you could even do a dance class at home), cycling session through the park, or just a brisk outdoor walk with an engrossing audiobook. When training feels enjoyable, you will actually want to repeat it week after week.
Update your motivation strategy as life changes
Don’t worry if your motivation changes throughout the year. This is natural. The boss might drop extra work on you, or the kids may be off school for a few months. Even seasonal changes can impact how much energy you can dedicate to your fitness routine.
You need your training habits to stay flexible and sustainable, so revisit your goals every month or so. For example, that outdoor park run in the summer can be replaced by indoor strength training as the weather cools. Or, you could simply reduce session length if you’re busy.
Small fitness habits win out over determined discipline
We often think of ‘motivation’ as a single dramatic moment where you become determined to meet all possible fitness goals. In reality, you get motivated through small habits that make exercise easy to start and rewarding to continue.
So, build routines that match your real life, use simple cues, track progress and choose activities you love to create a fitness routine that feels sustainable and, most importantly, fun.