Sometimes it hard to stay motivated work, family, friends. How to find time to workout?
1.Write down your goals and look at that list often.
“I’m always fighting the battle of immediate versus long-term gratification, so I try to find ways to immediately remind myself of the long-term plan by writing little messages on my wrist. It can be anything from ‘4-8,’ because I believe it takes four to eight weeks for results of working out regularly to show, to ‘thank you,’ which is a reminder that I’ll thank myself later if I stick with my plan.” —Lindsey, 21
2.Buy yourself some cool new workout gear.
If you only have one pair of gym shorts or yoga pants, it’s easy to skip working out because you haven’t done laundry. Treat yourself to a few new pieces of athletic wear that you really love. You’ll be excited to work out just to have an excuse to wear them.
- Quality running, walking or hiking shoes are important to be fitted properly to you, to prevent injuries and make your experience more pleasant. Cheap, ill fitting shoes will lead to issues like shin splints, foot issues, knee and back pain.
- It is OK to use what you have. Putting down money on athletic gear helps you commit to an activity. But that might not be affordable for you if you do not have the cash handy.
- Ask for loaner gear if necessary. Usually a gym, team, or organization will be happy to provide a new person with loaner gear to try before committing. For example, an ice hockey rec league may have some extra pads and skates available if asked.
- Workout gear can be expensive, so don’t try to buy it all at once if you don’t have the extra money. Just buy one or two pieces whenever you can, and keep your eye out for good sales.
- Try setting your workout gear on a chair or a table so it’s out in the open. That way, it will keep the idea of working out at the forefront of your mind.
3.Keep your workouts short
Shear says that when she’s not feeling like doing a long, hard workout, she knows that even 15 to 20 minutes is better than nothing—and that she can still get an intense workout in a shorter timeframe. Sometimes knowing the finish line is so closely in sight is helpful. “So if I am feeling less than motivated, I know it will be over quickly, I will have gotten a solid workout in, and will be feeling great!,” she says.
4.Wash your hair only on days you work out. It is not a joke!
Real life, I only allow myself to wash my hair after working out. So if I don’t for a couple days… I have to face the ridicule of my peers haha. Or my hair gets too tangled from all the baby powder.
5.Have a killer playlist ready to go.
“To motivate myself to work out, I make playlists I know I will want to run to. My go-to running songs are mostly DJs like Swedish House Mafia, Alesso, and Audien, but I never forget the fitness classics, like ‘Run The World (Girls)’ by Beyoncé and ‘Sexy Back’ by Justin Timberlake.” —Emily, 23
6.Set up rewards for when you complete a workout or hit a new goal.
Think of something that will motivate you when the workout gets tough or you don’t want to get off the couch.
- Your rewards can be anything that you look forward to, from getting a smoothie or watching your favorite show after your workout to buying a new pair of shoes that you’ve been eyeing.
7.Find a workout buddy
They say time flies by when you’re having fun, and this is especially true if you’re working out with a buddy. It also helps to have a swole mate who will cheer you on throughout your workout. Just when you think you can’t possibly do another burpee, you your pal is there to say you can—and you do.
“A workout buddy can help because it encourages people to make connections with others who share common values and are pursuing similar goals,” says Philip M. Wilson, PhD, associate professor and co-director of the Behavioral Health Sciences Research Lab in the department of kinesiology at Brock University in Ontario, Canada.
8.Surround yourself with motivation.
I hang up motivational pictures on my mirrors, like Kendall Jenner or just good sayings. I also have my goal weight written everywhere — car mirror, refrigerator, calendar, etc. — so it’s a constant reminder to work toward that number.
9.Remember why you started.
I remember all those times I tried clothes on and they didn’t look good because of the extra weight, or the times I wanted to wear shorts and weren’t brave enough. That always gets my ass moving — it’s not about keeping the motivation, it’s about remembering why you started in the first place, and asking if you really want to start all over again because you couldn’t be bothered. —Rosamund Llewelyn
10.Sign up for fitness classes to motivate yourself.
One way to motivate yourself to work out is to put your money on the line. If you sign up for a class you have to pay for even if you don’t attend, you’ll find yourself feeling more inclined to show up
- Fitness classes are also a great way to find a supportive community, and you get the benefit of a trainer who can critique your form.
- Look for fitness classes that combine cardio and resistance training. Circuit classes and Crossfit may be good options.
- Depending on your interests, you could try yoga classes, spin class, kickboxing, or dance lessons.