15 Ways to Motivate Yourself to Work Out When You're Just Not Feeling It

As someone who deals with depression and anxiety, I find that breaking tasks down into small steps can help me build the momentum needed to get stuff done. In my experience, this tactic works with exercise as well. When I’m not feeling motivated to work out but I know exercising will make me feel better, I tell myself: You don’t have to exercise. Just get dressed. More often than not, simply getting dressed helps me feel motivated enough to get out the door and on the trail. It might work for you, too.

For me, this is key to staying motivated to exercise on a regular basis. I used to work out near-daily, spending hours in the gym each week. I looked forward to intense cardio and strength training – but for the last couple of years, I’ve only been interested in exercising outdoors and stretching in my house. Hikes, long walks, bike rides, and kayaking trips are my workouts of choice these days. Currently, I’m working out less than I did for most of my 20s and my workouts are easier, but I wouldn’t be exercising at all if I only allowed myself to do HIIT.

“For extroverts or people who like being around people, I think accountability buddies or simply workout buddies are great. Sometimes, it is easier to let yourself down by skipping a workout than letting a friend down by missing it,” Froelich told POPSUGAR. “My favorite go-to activity to catch up with a friend is a workout and a meal afterwards.”

The term was coined by S.J. Scott, author of Habit Stacking: 127 Small Changes to Improve Your Health, Wealth, and Happiness. In the book, Scott suggests “stacking” new habits into a single routine, tied to something you already do. “I like to start my day with a coffee, a workout, and a meditation,” Froelich explained. “That coffee, which I love, puts into motion the rest of my day, as I know after the coffee, I work out, and then meditate.”

I habitually listen to podcasts on walks, because it’s a surefire way to get me moving and keep me moving, even when all I want to do is sit on my couch and watch Insecure. Try it! A good podcast can make even hour-long walks fly by, and you’ll probably learn something to boot. For a double dose of health and wellness, consider listening to one of these mental health podcasts the next time you take a stroll.

If paying for a workout class simply isn’t in your budget right now, don’t do it – you can work out outdoors, or at home, for free! If it is possible for you to pay for a workout class, however, doing so might be a good way to motivate yourself to exercise. If you’re anything like me, you won’t waste that money by skipping out.

“Challenges are a great way to self-motivate, as well. A 30-day challenge with a significant prize at the end – a massage or a dinner out with friends – is a great way to stay motivated,” Froelich said. “Intrinsic motivation, such as an internal desire to do something, is great to stick to something in the long-run, but sometimes you need a bit of extrinsic motivation, such as a prize, to start you off.”

Exercise is medicine, no matter where you do it. But research shows that spending time in nature can be especially beneficial for overall health and wellness. It’s also just more fun, in my opinion. So if you’re struggling to find the motivation to work out, take your workout outdoors. Whether you walk, bike, hike, roller blade, or run, knowing your workout will double as quality time with nature might help you feel more motivated to get it done.

“I also think it’s important to come back to why you started,” Froelich told POPSUGAR. “When I train for a marathon, there are many, many times when I simply do not want to go on a long run for whatever reason – it could be too cold, too hot, too late in the day, not enough sleep. But, I always come back to the reason I was going on a run.”

Fostering or adopting a dog is no small task, and you definitely shouldn’t take it on if you know you don’t have the disposable income, emotional capacity, or bandwidth to provide a dog with the care they deserve. That said, if it’s possible for you, fostering or adopting a dog would give you built-in motivation to stay physically active. Research shows that people with dogs tend to exercise more, just by nature of being good pet parents.

Research supports a link between exercise and better sleep – so if nothing else motivates you to work out, think about how much faster you’re likely to fall asleep, and how much more satisfying your sleep routine is likely be, if you don’t skip your workout.

Froelich encourages her clients to set realistic goals, such as working out three times a week for 30 minutes. “The key is that the goal isn’t ‘work out Monday, Wednesday, Friday’ and, if you miss a day, you miss the goal. The goal should be flexible to how you are feeling and what times work for your schedule,” Froelich explained.

Froelich explained that she’s happiest and is most likely to stick to her workout routine when she turns off Instagram during the week. “There are amazing communities and positive inspiration on Instagram, but there is also a lot of comparison. Comparison can be the enemy of happiness,” Froelich said. And it can also very quickly zap your motivation.

“Instead of comparative ‘body inspiration,’ use your own body as inspiration,” Froelich added. “It can already do so many incredible things, and working out is a way to push your body in a safe way to do even more.” So, instead of thinking about how many push-ups someone else can do, pride yourself on getting in two more reps today.

For much of my adult life, I’ve worked remotely as a writer. Over the years, I’ve discovered having a few designated writing playlists helps me switch into “writing mode,” even when I have to work in the same room where I sleep and watch TV. It’s a simple tactic that can be applied to finding workout motivation, too, and one I’ve relied on in the past. Creating a “workout motivation” playlist or two might help you find the will to exercise as well.

Tearing yourself won’t make you want to get up and do better tomorrow. “Be gentle with yourself. You are setting new goals for challenging things,” Froelich said. “Progress is not a straight line, but it does tilt upwards. If you have a bad workout or miss a workout day, say motivating things like you are talking to your best friend. Sometimes, we can be our own worst critic.”