“Quite often, you just have to check the boxes.” I often share this recommendation with clients and members at Penance Gym. My approach to fitness is holistic, focusing on eliminating pain and enhancing quality of life through increased strength and capacity.
But what happens when motivation wanes? How do you keep going when the enthusiasm to train hard is just not there?
Let’s face it, lack of motivation is not a rarity; it’s a part of the human condition. It’s particularly prevalent in the realm of fitness and personal health – considering that it is a lifelong journey, how could motivation not wane. The key to overcoming this lack of drive is to understand that some days, it’s okay just to ‘check the boxes.’
Checking the boxes means doing the minimum required to maintain your routine. It’s about showing up, even if you’re not going to set personal records or push yourself to the limit. On days when motivation is low, redefine success. My recommendation is to show up to the gym if your schedule allows, even if it means you show up and only do the warm-up before going home (I would actually rather see that than not see someone at all). This approach helps maintain the habit of fitness, which is crucial for long-term success.
It’s also important to remember your ‘why.’ Why did you start this journey? Was it to feel better, to move without pain, to be stronger, or to improve your overall health? Reconnecting with your initial motivation can be a powerful tool to rekindle your current motivation.
Creating an environment that supports your fitness goals is vital. This could be a workout partner, a community at your gym, or even an online group. Surround yourself with people who encourage and inspire you. Sometimes, the motivation we lack within ourselves can be found in the support and encouragement of others.
Variety is the spice of life, and this holds true for fitness routines as well. If you’re feeling unmotivated, maybe it’s time to try something new. Trying a new exercise, altering your workout schedule, or setting a new fitness challenge can provide a fresh perspective and rekindle your interest.
Remember, progress isn’t linear. There will be ups and downs. The key is consistency. By showing up and ‘checking the boxes’, you’re ensuring that you stay on track, even on days when motivation is low. This consistency is what leads to results and long-term progress.
On days when your motivation is lacking, remember that it’s vastly better to just check the boxes than do nothing – and then on the days when you actually do feel motivated you can accomplish things you never thought possible because of your efforts on the days that you did not want to show up!
It’s not about going all out every day; it’s about maintaining consistency and staying on track with your fitness journey. As a gym owner and strength coach, I’ve seen the power of this approach in both my life and the lives of my clients. It’s about showing up for yourself, even when it’s the last thing you feel like doing.