I'm going to let you in on a secret that most fitness influencers won't tell you: I don't always feel like training. Some mornings I stare at my shoes and want to go right back to bed. After a decade in this industry, the "I don't want to" feeling hasn't gone away. I just got better at what I do with it.
Stop Waiting for Motivation
Motivation is an emotion, not a strategy. It shows up when it feels like it, which is usually when things are already going well. Waiting to feel motivated before you train is like waiting to feel hungry before you go grocery shopping — by the time it kicks in, you've already missed the optimal window.
“You don't need motivation to brush your teeth. You just brush them. The goal is to make training feel the same way — not exciting, just automatic.”
What Actually Works
Lower the bar dramatically
On a bad day, your only job is to show up and do something. Anything. Tell yourself: "I'll do one set of squats and leave." Nine times out of ten, once you start, you'll keep going. But if you don't? One set is still better than zero.
Remove decision points
Decision fatigue kills consistency. Lay out your gym clothes the night before. Have a set training time. Follow a program so you never wonder "what should I do today?" The fewer choices you make, the less willpower you spend.
Use the 10-minute rule
Commit to just 10 minutes. Set a timer. If you still genuinely want to leave after 10 minutes, leave — guilt-free. Most people never leave. The hardest part is always the first step through the door.
Redefine a "good" workout
Not every session needs to be a PR. Some workouts are about maintaining the habit, moving your body, and reminding yourself that you're the kind of person who shows up. Those sessions matter more than you think.
The Deeper Truth
Consistency isn't about being hard on yourself. It's about making promises small enough to keep. When you show up on a day you didn't want to, you build something far more valuable than muscle — you build self-trust. And self-trust compounds over time in ways that motivation never will.
“I used to skip the gym anytime I wasn't in the mood. Coach Heather taught me the 10-minute rule and I haven't missed a planned session in four months. Turns out I can do more than I think on my worst days.”
- ✓Motivation is unreliable — stop depending on it
- ✓Lower the bar on bad days: one set beats zero sets
- ✓Remove decision points by planning everything in advance
- ✓Use the 10-minute rule: commit to starting, not finishing
- ✓Showing up when you don't want to builds lasting self-trust