• thesopblog

11 Things I Tell Myself When I Don't Want to Workout and Need Motivation

Updated: Aug 9

No matter who you are, you won’t want to workout every single day of your life, and it’s okay to not have that motivation on a regular basis. Straight up, I don’t want to work out like 95% of the time - it’s something that I have to force myself to do on a daily basis. For a very long time, I would just come up with a BS excuse, and then convince myself that reason was valid, just so I didn’t have to workout. After a while, I realized that my goals don’t care if I’m busy, don’t feel good, or just don’t want to. They only care about the work that I put in, even when it’s tough. 


So, how do I convince myself? How do I keep the motivation alive?


First, I go by the advice that I give in my blog post, The Lazy Girl’s Guide to Staying Motivated. But aside from that, I also have a list of 11 things that I constantly tell myself to force my motivation and put in the work.


  1. I will spend the rest of the day being upset that I didn’t workout, rather than just being annoyed for an hour and getting it done. 

  2. I will genuinely feel better once the workout is over - not only will I be proud of myself, but physically feeling better. I breathe differently, sleep differently, have more energy, have less of an appetite, etc. 

  3. If I don’t do this for myself today, I’m not putting in the effort to respect myself and my goals. 

  4. Just do something small. If you aren’t up for the full 500 calorie workout, start with 200. And most likely, once I hit 200 - I’ll be motivated enough to do more. But it’s still okay if not - because that’s better than nothing.  

  5. I have to keep a balanced lifestyle. If I want to have ice cream after dinner, that’s totally okay, but I should do something to make myself feel proud and deserve that treat. 

  6. In warm weather months: It’s bikini season. I don’t need to look a certain way or meet a certain standard, but I want to feel confident and proud of the body that I’ve put in the work for. 

  7. If you workout today, you are using your 1 free day of the week for this break. Is that worth it? Will you need this more on another day?  

  8. I ask myself why I don’t feel like working out? What’s my excuse? Is that more important than my goal? - I’ll give a variety of answers: I don’t have time, I ate too much, I slept in too late, I’m “sick”, etc. I get to the bottom of those answers, and try to figure out how I can improve for the future.. And then go workout.

  9. It’s an hour out of my day. I can handle it. 

  10. This is my routine. Routines are extremely important to my mental health and personal development. If I miss a day of routine, it’s like the domino effect.. It makes it a lot easier for me to give up the next day, eat something bad, or do something else that I’m “not supposed to do”. And once I get out of the good routine, it’s a lot harder to commit myself to getting back on track. 

  11. I guilt trip myself saying that I won’t get to check it off my list if I don’t do it. I have various lists and trackers that I religiously use, and it’s very important for me to be able to cross things off so they don’t hang over my head. I know that may sound crazy to some of you - but I know for my OCD or task oriented people.. It’ll make a lot of sense! 


So those are the 11 things that I tell myself when I’m feeling like staying in bed the extra 10 minutes, eating pizza for breakfast, etc. I remind myself that I want to be proud throughout the entire day, rather than being content or comfortable for a small amount of time - then regretting my decisions. 


One last thing that I make sure to do when I really don’t feel like working out is taking a pre-workout. And to shamelessly plug a product from my business, I really reccomend Active by Plexus! Active improves performance, energy levels, mental clarity, alertness, focus, & reduces stress. You can check it out here. Shoot me a DM and I can get you some discounts!


Did any of these ideas resonate with you? If so, let me know in a comment or send me a DM on Instagram @carmenreynolds :)