How do you make yourself get up and out to workout when you just can't be arsed

[chrisevans]

Thought I'd have gone a few times by now this week but spent the whole days thinking and not actually doing.

How do you make yourself get up and out when you're just really not feeling it but needs to be done?

DH has a work colleague who sleeps in her workout gear! I find if I arrange to go with a friend I’m more likely to do it.

Yes make an arrangement with a friend then you can't let them down

I just do it. Sorry that's not very helpful! Set my alarm for 5:20 get straight out of bed and to the gym for 6 so I can be home just after 7 and still get out of the house on time for work and school. If I didn't do it first thing I would never go. I HATE getting up so early but once I'm up it's fine and I feel better for the rest of the day knowing I've already worked out. I only do it 3 times a week.

Go on the same days each week. I get up and get dressed in (clean!) workout gear and then shower after I've done my run.

Get dressed into your workout gear. I find it feels so crap to get changed back out of it without actually having done the workout that it works to motivate me to go.

Also, your plan should never be to workout 'today' (even if you're on holiday and have no other commitments to work around) - it's bound to end up with you thinking you'll go 'later' right up to the point where you go 'ah, too late now'. You need to tell yourself the day before what time you're going.

I find my Apple Watch really helpful for motivating me - I like to close my rings!

I put my kit on and tie hair back. If I do it too early (in a "I'll put kit on, do some work then workout later way") it doesn't work but if it is planned workout time, it always does the trick..

I think if you have a really easy basic goal that helps, so if you are going for a run just make yourself put your trainers on and then make yourself run round the block. Once you're out and going then you tend to feel ok and do more. Meeting friends or paying for a class helps.

Also try and find exercise you enjoy, I hate the gym with a passion, but I really enjoy bouldering. It's probably less intense that a gym session but I go every week because I really enjoy it. The other option (more for summer) is can you get on your bike for any journeys? Even twice a week cycling somewhere is better than nothing.

You just have to do it… and tell yourself that it’s for such a short amount of time out of your day but the health benefits will be so worth it. Before you know it, it will be a habit and you’ll just accept that it’s as much a part of your day as brushing your teeth.

I would also say that different times/routines work for different folks - I can never just get up and go, so that wouldn't work for me. My workout time is 6pm, as I use it to get work stuff out of my head. So good to find your right rhythm...

For me the just do it approach until it becomes a habit works, even with if it’s half arsed on some days it’s better than doing nothing. Also closing the Apple Watch rings motivated me before it became habit.

I have to make things as easy as possible for myself, kit laid out, water bottle / towel / whatever ready. I also schedule it in like a meeting so alarm on, I put it in my calendar.

My last motivator is coupling exercise with something I enjoy. So I find an audio book, podcast, etc on something that I really love, then I only allow myself to listen to it when I'm exercising.

I promise myself that I’ll just do 15 mins, anyone can do 15 mins right?

In reality, once I get going then it’s fine.

Also have a defined plan. Know what you’re doing so your body goes on to autopilot

I put on my sports bra first thing in the morning and somehow it means I'm ready! I also choose a podcast that I'm really looking forward to as I love listening to them while running, and have that lined up ready to go. As others have said I also put it in my calendar so that I don't get work meetings put in during those times, and have a treat in mind for when I get back (nothing more dramatic than a coffee, a bath or an episode of whatever I'm watching on TV, but it still helps). Good luck!

@GaspingGekko I hadn't read your message when I wrote mine but I do exactly the same with audiobooks etc. It's sometimes quite hard to ration them

This is what works for me, I just do it. Don't think about it, just put my workout clothes on and go.

I don't do mornings... but I put my gym bag in the car on short workdays! As I have to drive past the gym to get home, I haven't any excuse.
But what motivated me in the first place, was booking an activity holiday (that still hasn't happened thanks to covid.)

@Odoreida In the past I've actually schedule in extra workouts just so I can keep listening

Joined a C25K group with local running club to get myself back into running. Now we run twice a week with organised club runs and I also run with a neighbour who I met as part of the running club. Parkrun on a Saturday is also addictive. Entering races and paying the fee tends to focus the mind and move your feet.

Getting proper exercise kit made a difference to me, and enough of it. Previously I made do with any old t shirt and worn out trainers, could never find them, hated wearing them anyway. Investing in kit felt like investing in myself and my ability to exercise.

Also I think it's finding an exercise you enjoy. I hate cardio with a passion and see so many people start running because they think that's what they should be doing (and it's free!) but then give up because they hate it. I know lots of people who do love running which is great but there's loads of other options out there. Personally I just do weights in the gym and love to see the increase in weight that I can use.

Fling myself out of bed and do it first thing. Pref a class Iv booked. Covid has been good as had to book in at the gym

I adopt the "don't think about it, just do it" approach and just get the hell on with it before I can start procrastinating or finding excuses not to. I tend to get it done first thing in the morning for that reason - otherwise work will get in the way (or I'll tell myself it's getting in the way as an excuse not to go), or it'll be too late/cold/dark/I'm too hungry/I'll definitely make up for it tomorrow/any other manner of reasons not to head out and get it done. I get some gym clothes out the evening before so I don't even have to engage brain to find stuff in the morning.

I also tell myself I'll feel better once it's done and that the sooner I start, the sooner I'll finish.

This must all sound like I really hate working out, but I actually enjoy it most of the time once I get going. And once it's finished I really do feel good for it, whereas I feel shit if I just sit about in my gym stuff all day, failing to do exercise. It's just the thought of it is awful, and I don't know why that is! I'm my own worst enemy!

Do it first thing.

Disable phone apps / internet in the morning.

Get angry. Get angry with yourself for not doing it. Get angry with life for not making it easy to exercise painlessly in the course of everyday life.

Or indeed get angry at whatever is annoying you!! Then go for an angry run/workout.

Feel better after and have a nice shower