It’s completely normal for motivation to ebb and flow, even when you’re a seasoned pro.
Life happens. Stress, lack of sleep, or even a change in the weather can throw you off.
The key isn’t to wait for motivation to magically return. It’s about having a toolkit of strategies to fall back on when you just don’t feel like it.
Let’s dive deeper into how to navigate those low-energy weeks without losing all the progress you’ve worked so hard for.
Redefine What a “Workout” Means
On days when the thought of a full session is overwhelming, it’s time to adjust your expectations. A workout doesn’t have to be a high-intensity, sweaty affair.
It’s simply any movement that benefits your body.
Instead of feeling guilty for skipping your planned workout, swap it for something gentle and nourishing. This could be a 15-minute mobility flow, a brisk walk in the park, or even some light stretching while you watch your favourite tv programme.
The goal is to keep the habit of movement alive. Think of it as a maintenance session rather than a performance session. You’re telling your brain, “We’re still doing this, just in a different way today.”
The Power of the “First Five Minutes”
When you feel a total lack of motivation, don’t even think about the full workout. Instead, make a deal with yourself: just do the first five minutes.
Put on your kit, roll out your mat, and go for it. After five minutes, you have a choice. If you feel like continuing, great! You’ve already done the hardest part. If you still don’t feel it, you have my full permission to stop.
You’ve honoured your commitment to yourself and you’ve still achieved something. Nine times out of ten, you’ll find that once you start, you’ll want to finish. But even if you don’t, that five-minute win is more powerful than a day of inaction.
Track Your Wins, Not Just Your Workouts
When you’re feeling a slump, it’s easy to focus on what you’re not doing. Shift your perspective and celebrate all the small, consistent actions that contribute to your overall health.
Think about the wider picture. Did you eat a nourishing, homemade meal? Did you get a full eight hours of sleep? Did you drink enough water? Did you choose the stairs instead of the lift?
These are all victories. Keeping a simple journal can help you see this progress. When you look back at all the other healthy habits you’ve maintained during a low-motivation period, you’ll see just how far you’ve come.
This reminds you that your commitment goes far beyond a single workout.
Embrace a Change of Scenery
Sometimes, the boredom of a routine is what’s holding you back. If you’ve been doing the same set of workouts for a while, it’s time to shake things up.
Try switching up weights for a resistance band, cardio for pilates etc.
Take your walk to a new park or neighbourhood? Finding a new podcast or playlist can also work wonders. A small change in your environment or routine can reignite your excitement and make movement feel fresh and fun again.
Remember, we’re keeping things realistic and enjoyable here—so find a new way to move that genuinely brings you joy.
Above all, remember to be kind to yourself. You have a long-term relationship with your health, and like any good relationship, it requires flexibility, patience, and compassion.
You’re not losing consistency just because you had a few off days. You’re simply adapting, and that’s a skill that will serve you for life.
Let me know if this helps,
Jayne xxx