When You “Don’t Feel Like” Training

There are days when I feel incredibly unmotivated to exercise. It’s not that I’m tired or incapable of working out, and I’ve planned to do it, but I’m just not feeling it. If you’ve ever felt this way, you’re not alone. Here’s what I do every single time it happens, and although it’s simple, it’s the key to my 20+ years of consistency.

The 5-Minute Rule

I start by asking myself for just 5 minutes. That’s it: just 5 minutes. Here’s what I mean:

Get Ready

I get dressed, put my shoes on, and have water in hand. Then, I decide if I’ll do something to move my body. Getting dressed usually makes me feel ready to take the next step. Bonus tip: Get dressed with your favorite song playing to boost your mood.

Start Small
I promise myself I only have to do 5 minutes at a time. After 5 minutes, I’ll decide if I want to continue. More often than not, I end up finishing the workout.

Allow Yourself to Stop

There are times when, 5 minutes in, I do stop. But I always give myself the chance to decide after those first 5 minutes.

The Power of Small Steps

Sometimes, a full workout feels like too much. On those days, give yourself the option to do a shorter or less intense session. The important thing is to start and give yourself the opportunity to try. This approach reduces the pressure and helps you stay consistent without feeling overwhelmed.

Be Kind to Yourself

On days when you feel unmotivated, there’s no need to beat yourself up with thoughts like “Is there something wrong with me? Why is everyone else so motivated?” Everyone has those days, and it’s perfectly normal. The key is to be kind to yourself and take small steps.

Consistency Over Perfection

This 5-minute rule has been my secret to staying consistent with exercise for over 20 years. It’s not about perfection; it’s about giving yourself the chance to start, even when you don’t feel like it. More often than not, you’ll find that once you begin, you’re capable of more than you thought.

So next time you’re not feeling it, remember: just give yourself 5 minutes. You might surprise yourself with what you can achieve.

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