50% OFF ENROLLMENT + FREE DUES UNTIL AUG ON ALL MEMBERSHIPS. USE CODE GOJUNE  FIND A CLUB

THE PULSE

21Mar

3 Steps To Break Out Of A Motivation Slump

In-Shape | 21 Mar, 2022 | Wellness Tips & Trends | Return|

Motivation slumps happen to the best of us. Maybe it started with a long, difficult week where you couldn’t find time to work out, then another week where you just lost momentum. Suddenly, half the month has gone by and you haven’t come to the club for a single workout! Worst yet, digging deep and doing a workout still feels impossible.

So… how do you make it out of a motivation slump? Keep reading to find out.

 

1. Jog your memory

Sit down with a pen and paper. Think back to a really successful workout you’ve had. Write down what the workout was and—most importantly—how it made you feel. Pumped? Proud? Happy? Grateful? Try to get a full page down. This exercise can help you remember how good working out can feel, which will gear you up for our next steps.
 

2. Practice self-compassion

It’s easy to be really hard on yourself when you haven’t been keeping up with your goals. It turns out that being tough on yourself isn’t the best way out of a slump. As it turns out, research shows self-compassion increases our motivation to bounce back after failures. So rather than beating yourself up for not making it to the club last week, cultivate a kinder inner dialogue. Try speaking to yourself the way you would a trusted friend: with understanding, compassion, and encouragement.
 

3. Start small. Really, really small.

When you get caught in a motivation slump, your usual hour-long workout will probably feel way too difficult. Maybe your first goal is just getting to the gym—literally just getting there. Wear your workout clothes, park, walk in the door, check in and do ONE thing. It could be finding the lightest pair of dumbbells and doing some bicep curls or walking on the lowest setting of the treadmill. It could even be a trip to the hot tub or sauna! Just getting to the club will make you way more likely to work out.

 

 

About the Author

Related

2 Types of Intermittent Fasting

2 Types of Intermittent Fasting

Intermittent fasting generally involves limiting the time you eat to a specific number of hours and ...

Read More >
3 Tips To Avoid Christmas Morning Meltdowns

3 Tips To Avoid Christmas Morning Meltdowns

While we’d all like our Christmas morning to be as magical as a movie, any parent can tell you that...

Read More >
Fall Asleep Fast With These Breathing Exercises

Fall Asleep Fast With These Breathing Exercises

If you find yourself staring up at your bedroom ceiling struggling to fall asleep, you’re not alone...

Read More >
In The Know: Side Plank Vs. Regular Plank

In The Know: Side Plank Vs. Regular Plank

We spoke to In-Shape Antioch's Fitness Manager and IFBB Pro, Tobias Young to get the lowdown on ...

Read More >
CFA Asks Court to Restore Reasonable and Equitable Statewide Access to Fitness

CFA Asks Court to Restore Reasonable and Equitable Statewide Access to Fitness

The California Fitness Alliance (CFA) today announced it has filed legal action in Los Angeles Count...

Read More >
The Benefits of Therapy

The Benefits of Therapy

Your health is important to you; you eat right, exercise at In-Shape, and take care of your body. Bu...

Read More >
Shop New Retail Items + Save