3 proven strategies to combat workout procrastination

CCarson March 5, 2024 7:01 AM

We've all been there: The alarm goes off, signaling it's time for your workout. But instead of leaping out of bed, filled with energy and excitement, you hit the snooze button. Or maybe you've packed your gym bag and plan to hit the gym after work, but when the time comes, you're 'too tired' or 'don't feel like it'. Sound familiar? This, my friend, is workout procrastination, and it's a hurdle many of us face in our fitness journeys.

Don't worry, though. This is a common struggle, and there are some proven strategies that can help you combat this pesky problem. Here are 3 strategies to help you overcome workout procrastination:

1. Find your 'why'

Why do you want to workout? What's your main motivating factor? Maybe it's to lose weight, gain strength, improve your health, or just because it makes you feel good. Whatever your reason, keep it at the forefront of your mind. This will give you the motivation you need to get up and get moving, even when you don't feel like it.

You could even write your 'why' down and stick it somewhere you'll see it every day, like on your bathroom mirror or your refrigerator door. This constant reminder can be a powerful motivator.

2. Break it down into smaller goals

A big, ambitious goal can seem daunting, and this can lead to procrastination. But if you break it down into smaller, more manageable goals, it can seem much more achievable.

For example, if your goal is to run a marathon, don't focus on the full 26.2 miles right away. Start by aiming to run a mile without stopping, then gradually increase your distance as you get fitter. Celebrating these smaller victories can help keep your motivation high and reduce the temptation to procrastinate.

Here's a simple way to break down your goals:

Major goal Smaller goals
Run a marathon Run a mile without stopping, Run a 5k, Run a 10k, Run a half marathon
Lose 20 pounds Lose 1 pound, Lose 5 pounds, Lose 10 pounds, Lose 15 pounds
Do 50 push-ups in a row Do 5 push-ups in a row, Do 10 push-ups in a row, Do 20 push-ups in a row, Do 30 push-ups in a row

3. Create a routine and stick to it

We are creatures of habit, and developing a consistent workout routine can be key in overcoming procrastination. Decide when and where you'll workout each day, and stick to it. The more you stick to your routine, the easier it will become to keep up with it.

Remember, it takes about 21 days to form a new habit. So, commit to your workout routine for at least this long, and you'll likely find it becomes a regular part of your day that you don't want to skip.

Remember, everyone has their off days. But with these strategies, you can keep workout procrastination to a minimum and keep your fitness journey moving forward. Stay strong, and keep pushing yourself.

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