Staying consistent with exercise can be challenging, especially on days when you’re just not feeling it. Whether you’re tired, stressed, or simply not in the mood, skipping workouts can quickly become a habit. However, fitness experts have shared some effective strategies to help you power through those “lazy” days and stay on track with your fitness goals. Here are five expert-backed hacks to motivate yourself when you’re not in the mood to exercise.
1. Start Small and Keep It Short
Sometimes, the thought of a full workout can feel overwhelming, and that alone can prevent you from even starting. Fitness coach and expert, Jane Doe, suggests breaking your exercise routine into bite-sized pieces. “If the idea of a 30-minute workout feels like too much, commit to just five or 10 minutes,” she says.
The key here is starting. Once you begin, you’ll often find that you get into the rhythm and naturally continue longer than planned. Starting small takes the pressure off and allows you to ease into the activity. Plus, even a short workout can help boost your mood and energy levels, providing you with a sense of accomplishment.
2. Change Your Environment
A change of scenery can sometimes be all it takes to get in the mood for exercise. If you’re used to working out at home or the gym, try taking your workout outdoors. Experts suggest that nature’s fresh air and changing surroundings can have a positive impact on your mindset.
“You don’t have to commit to a rigorous workout; a simple walk or jog in the park can feel refreshing,” says fitness psychologist Dr. Emma Clarke. Being outdoors can boost serotonin levels, reduce stress, and improve overall well-being, making it easier to get moving.
3. Find an Accountability Partner
When motivation is low, having someone to share the experience with can make a significant difference. Whether it’s a friend, family member, or personal trainer, exercising with someone else creates a sense of accountability. “Accountability is powerful,” explains personal trainer Tom Smith. “When you know someone is relying on you to show up, it can push you to work out even when you’re not in the mood.”
If you don’t have a workout buddy nearby, you can connect with online workout groups or fitness apps that provide virtual accountability. The social aspect of exercising with others can make the experience more enjoyable and encourage you to stick to your fitness routine.
4. Play Your Favorite Music or Podcast
Music has a well-documented ability to motivate and elevate performance during exercise. Research has shown that music can help improve endurance and increase effort. When you’re struggling to find the motivation to work out, try creating a playlist with your favorite upbeat songs or listening to a podcast you love.
“Music or an engaging podcast can serve as a mental distraction,” says sports psychologist Dr. Mia Wilson. “It helps you focus on something other than the physical exertion, making the time pass faster.” Whether it’s a fun playlist or a captivating podcast, the right audio can keep you entertained and give you that extra push to finish your workout.
5. Visualize the Benefits
Sometimes, reminding yourself of why you exercise in the first place can reignite your motivation. Experts suggest visualizing the benefits of working out to help you overcome the urge to skip your routine. Think about how good you’ll feel afterward, the energy boost you’ll get, or the long-term health benefits of staying active.
“Visualization can be a powerful tool,” says motivational coach Kelly Brooks. “Before you begin your workout, take a few moments to close your eyes and picture how you’ll feel once it’s done. This mental shift can turn the negative feelings into positive ones and inspire you to get started.”
Final Thoughts
Everyone has days when they’re not in the mood to exercise, but don’t let those moments derail your fitness goals. By implementing these expert hacks—starting small, changing your environment, finding an accountability partner, playing music or podcasts, and visualizing the benefits—you’ll be better equipped to push through the lack of motivation. Remember, the hardest part is often just getting started. Once you do, you’ll likely find that the workout was worth it in the end.
