‘I’ll do it tomorrow, no matter what’ How many times did you promise this to yourself? If you wish to learn how to stop procrastinating working out, then apply the following tips and tricks to regain your fitness motivation and get you up and moving (even if you’re lazy AF).
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How To Stop Procrastinating Working Out
I know, I know…
It’s so frustrating to save a workout on your phone for weeks and never actually DO it.
You say ‘Tomorrow I’ll do it’ but you just can’t build the discipline.
I’ve been there thousands of times.
When it was gym time, I used that time to continue working on my stuff or just do anything to procrastinate, like eating a snack or checking Instagram.
This not only killed my progress but also made me upset for not keeping my promises.
Fortunately, I’ve applied some techniques to get rid of my stubborn laziness and make working out enjoyable.
Now I don’t miss not even one single workout!
So, if you’re wondering how to stop procrastinating working out, use these tips to get clear on what you want, build the habit of exercising, and stick to it come rain or shine:
1. Meditate
2. Be Realistic
3. Start Small
4. Make It Easy
5. Make it Fun
6. Schedule It
7. Keep It Interesting
8. Buddy Up
9. Choose A Role Model
10. Track Your Progress
11. Reward Yourself
12. Choose The Right Time To Do It
13. Don’t Be Harsh On Yourself
14. Tell Others
15. Apply The One-Minute Rule
16. Build A Habit
Remember that you can always get professional support to get rid of your procrastination habits faster. I highly recommend ONLINE THERAPY for its outstanding service and warm-hearted professionals. Get 20% OFF your first month with my special link!
How Do I Stop Procrastinating When Working Out?
Meditate
You can’t concentrate and do your best if your mind is a mess.
That’s why the first step to learning how to stop procrastinating working out is practicing meditation.
Meditation, basically, helps you reduce anxiety and get your ideas in order.
That’s exactly what you need to get clear on what you need and want.
I’m not asking you to spend an hour meditating; if you want to do it, great! But what we are looking for here is to develop the habit of taking some minutes to relax.
Five to ten minutes will do.
Follow these easy steps to do your short meditation session:
1. Find a quiet space and sit comfortably on a chair or on a yoga mat.
2. Close your eyes.
3. Breathe at your normal rhythm and focus on the air coming in and out of your lungs. You can count your breaths if you want.
4. Do this for 5-10′, in silence or with nature/ soothing music in the background.
5. If your mind wanders (which is normal), accept it with love and awareness, and return to your meditation calmly.
6. When you’re finished, open your eyes, place one or both hands on your chest, and take a minute to be grateful for the time you’ve just dedicated to yourself.
Be Realistic
Now that you’re calm and can think clearly, it’s time to set your fitness goals.
Why did you want to start exercising in the first place?
Was it to improve your well-being? To have more resistance? Or maybe to lose weight?
Whatever it may be, write it down and state how you’re going to achieve it.
Say you want to lose weight, you can write something like ‘I will go hiking for 30′ three days a week to lose 12 pounds’.
Then determine what you need for your workout sessions.
If you go hiking, for example, you’ll need a good hiking backpack, a water bottle, and sportswear.
This is to be prepared to start your fitness journey.
However, be realistic in this stage.
You want to work out in a way that it’s sustainable in the long run.
For instance, you can’t run a marathon if you never tried jogging and trained your resistance.
Similarly, you can’t stick to the habit of working out every day if you never developed the discipline of working out twice a week at a minimum.
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Start Small
Listen, if you want to stop procrastinating working out, you have to build the discipline of exercising regularly.
However, you can’t expect to stick to a whole different routine overnight.
This will take time, but you have to start somewhere.
My best piece of advice for you is to start small.
Then, you can increase the number of days you work out and the intensity of your sessions.
Now you want to at least do SOMETHING, no matter how small.
When I worked out a minimum of 20′, it felt awesome because I procrastinated my sessions for weeks.
In your case, say you want to practice yoga, commit to doing 10 to 20 minutes of beginner-level yoga twice a week.
Then, when you feel more confident with your physical skills, you can extend your sessions and try advanced poses and exercises.
Setting the bar low, thus, will help you achieve your goals faster and keep doing it in the long run.
Make It Easy
Part of making a new habit stick is to make it as easy as possible to do it.
Your brain likes easy stuff.
It doesn’t want you to get bored or stressed about anything.
If something is too frustrating or overwhelming, it’s very likely that you’ll start procrastinating to avoid doing it.
In my case, when I knew that I had to start my workout session during the afternoon, getting dressed for it and knowing that I would be exercising for the next 2 hours made me feel lazy.
It seemed too much of a hassle.
What did I do to get ready fast and feel excited to work out?
Basically, I made some changes to make this habit as easy as possible:
- I started working out during the mornings instead of the afternoons, when I felt more sluggish.
- I placed my workout outfit near my bed to be the first thing I saw as soon as I woke up.
- I prepared postworkout snacks in advance to replenish my energy when I was finished.
- I decided to work out for 20′ instead of 2 hours to build discipline.
See? The idea is to make small tweaks to your habit to make it more manageable.
Don’t get too complicated!
Make it Fun
This is another tip to trick your brain into liking your workouts and stop procrastinating.
Your workouts don’t have to be dull and boring.
In the first place, choose something you like!
It won’t be sustainable in the long run otherwise.
For example, I LOVE doing weightlifting, but I could never switch to running.
It seems too… Boring.
However, there are people who run for years and even participate in marathons.
The exercise you choose is totally up to you.
Do you love salsa dance? Great; do that.
Or maybe you are curious about Bikram Yoga and want to try it? Be my guest.
You don’t have to do something just because someone else is saying is the best option out there.
Experiment and find your favorite workout.
Schedule It
One of the most common reasons why people procrastinate working out is the lack of time.
However, they DO have time.
They have time for their priorities.
If you want to achieve your fitness goals but have no time, then you’ll have to MAKE time for it and schedule it.
Instead of watching a second chapter of your favorite show on Netflix, work out.
Instead of waking up at 8 AM, wake up half an hour earlier and work out.
Instead of cooking for hours, meal prep and use the time saved to work out.
There are ways to make time.
You only need to want it with all your heart.
Once you schedule it, set an alarm to never miss a session.
Keep It Interesting
There’s no need to do always the same type of workout.
Why not mix things up?
There are thousands of options to try out.
You can even combine multiple exercises in the same session.
For example, in one single session, you can start with HIIT, continue with pilates, and finalize with yoga.
Or maybe you can dedicate two days a week to doing aerobics and then use another day to go running.
See? The possibilities are endless.
And you can personalize your fitness journey according to your needs.
This is crucial to be excited for your next workout session and never procrastinate it again.
Buddy Up
Sometimes, we just don’t like to do things alone.
We need to work in group to get the motivation required to make progress.
So, if you want to join fitness classes where you work out with other people, that’s perfectly fine!
What’s more, you’ll be led by a certified instructor, which is key for those who need guidance and form correction.
If you don’t have access to in-person group fitness classes, you can attend virtual classes if you want.
Now, some of you may argue ‘Oh, but I don’t have the money to pay for those classes’.
That’s not a big deal!
You can work out with a friend, your partner, or even use YouTube, which is flooded with options of group fitness classes to follow along.
Choose A Role Model
Choosing a role model was pivotal for my fitness journey.
When I was just starting out, I needed to visualize what I wanted.
I needed to see the results I wanted materialized in another person.
One day, I was searching for lower body workouts, and I came across Whitney Simmons’ YouTube channel.
I just loved her gym sessions!
She became my source of inspiration in terms of body goals, discipline, and progress, and she motivates me to keep showing up at the gym.
I think: ‘If she can do it, I can do it’.
And so can you.
Find someone you look up to and use them as inspiration (and never for comparison) to stick to your fitness routines.
Track Your Progress
Another trick to stop procrastinating working out is seeing how far you’ve come in your fitness journey.
There’s nothing more satisfying than seeing all the days that you’ve shown up in the gym and the changes in your body.
You can track this very easily.
You don’t need fancy trackers or agendas to do it.
Just pick a calendar and draw an X on the days you work out.
Then you can return to it at the end of the week and see what you’ve done.
Same with body changes: it may take more time to notice them, but you can easily track them at the end of the month writing down your weight and how you feel.
Don’t forget to take pictures of yourself to see your progress visually too.
Reward Yourself
The best way to trick your brain into doing something over and over again is by associating that habit with something positive.
We’ve discussed the ways to make your workout sessions fun and enjoyable by choosing a workout you like, mixing things up, listening to upbeat music…
But one crucial step to make this habit stick with a 99.99% effectiveness is rewarding yourself after doing your workout.
This is a non-negotiable.
It could be watching a pending episode of your favorite show on Netflix, reading, taking a nap, or getting a massage; you name it.
The idea is to find something to look forward to after exercising.
You never can procrastinate something that makes you excited even after doing it!
Choose The Right Time To Do It
During which part of the day do you feel more active?
Just after waking up, during the morning, or in the afternoon?
Some people (like me) procrastinate doing their workouts due to lack of energy.
Choosing the right time of the day to do it could be a solution.
In my case, passing gym time from the afternoon to the morning fixed my sluggishness problem.
There are people who even choose to work out at midnight or at 3 A.M.
Yes; you read that right!
Don’t work out in the mornings just because an influencer on IG said so.
Listen to your body and exercise when it’s more suitable for your energy levels.
Don’t Be Harsh On Yourself
It’s okay to recognize that you’re procrastinating your workouts and taking the responsibility to change your habits for the better.
That’s respectable.
But being harsh on yourself for not sticking to your fitness routine and feeling guilty does not add anything positive to your current situation.
Becoming upset with yourself may make your brain associate your workouts with negativity and further deepen your tendency to procrastinate.
BE. KIND. TO. YOURSELF.
If today you procrastinated, accept it with love.
Just know that you did what you could and there will be always a new day to becoming better and developing your discipline.
One step at a time.
Tell Others
Are you the kind people who work better under pressure?
Well, then you may need to feel social pressure to do your workouts!
Telling your best friend or a family member that you’ll commit to a new fitness routine may be just what you need to hold yourself accountable.
After all, it’s pretty satisfying to keep your promises to your loved ones.
You can also feel the social pressure when working out with more people.
Exercising with your peers makes you put the extra effort to keep pace and make progress as a group.
What’s more, they can even remind you that you have to work out while supporting each other.
Never underestimate the power of sharing your journey!
Apply The One-Minute Rule
When I used to procrastinate my workouts, knowing that I had to get out of my desk to dress for gym and exercise for two hours seemed so overwhelming.
It just felt like a huge task.
But one trick that worked for me is asking myself the following:
‘What can do for only one minute that can bring me further to the result I want?’
Then I would put on my gym outfit as fast as I could to do it only in one minute.
Done. Now I was dressed up to work out.
What was next?
Working out for only one minute.
I would exercise for only one minute and that was everything I needed to get momentum and keep moving forward until finishing my session.
I even started using this one-minute rule to do any task that seemed dull or difficult.
Did you try it yet?
It works wonders!
Build A Habit
As with any skill, you get better at building a new habit when you keep practicing it day after day.
This doesn’t need to be perfect.
Some days you’ll work out; some others you’ll procrastinate.
It’s okay; you’ll learn how to overcome it and stick to your workout routine.
The key here is to keep making the effort to do your best and build resilience.
You’ll see that every small progress will fill you with pride, which will help you get the motivation to keep moving forward.
Do you know the best part of building the habit of working out?
That it will become automatic.
You’ll feel that, if you don’t work out, something is missing in your day.
Your body will naturally want to exercise, and you won’t be able to go another day without showing up at the gym.
Procrastination just won’t be part of the equation anymore.
Remember that you can always get professional support to get rid of your procrastination habits if you’ve tried it all and nothing seems to work. I highly recommend ONLINE THERAPY for its outstanding service and warm-hearted professionals. Get 20% OFF your first month with my special link!
Why Do I Keep Procrastinating To Work Out?
You keep procrastinating your workout because it seems too much of a hassle.
You associate it with something difficult, boring, or overwhelming.
Additionally, you feel muscle pain while doing your workouts, which can further deepen your aversion to doing physical exercise.
However, apart from applying the strategies shown above to stop procrastinating working out, you have to understand that feeling the (healthy) physical strain while doing exercise is what makes you develop your discipline and emotional resilience.
It’s you against you.
There’s always a voice inside you that screams ‘I want to stop!’, but silencing that voice and actually finishing your workout is what makes you stronger.
There’s nothing more satisfying than finishing a workout even when you want to stop in the middle of it.
It’s what fills you with pride to keep showing up at the gym and never procrastinate again.
Easy And Safe Ways To Exercise For Beginners
Cycling
Whether you use a standard or a stationary bike, you can never go wrong with cycling!
It’s not only a fantastic cardiovascular exercise but also a great way to burn calories while being easy on your joints.
Instead of using your car to run errands or visit a friend, why not use your bike to do your daily workout?
Yoga
This is an old favorite for any fitness level.
What I love about yoga is that it focuses on stretching and breathing, which help you improve your flexibility, prevent injuries, strengthen your muscles, and reduce stress.
Whether you do it at home or attend private classes, the requirements to get started are minimal. Give it a shot!
Walking
C’mon… This one cannot be easier to practice.
It has been proven that walking a minimum of 30 minutes a day is enough to start seeing its benefits.
It’s awesome that something so simple can make you lose fat, prevent heart disease, improve your endurance, and strengthen your joints.
Personally, I’ve started walking 3 miles per day and the health benefits have been almost immediate!
I do it above all to avoid muscle stiffness and my endurance improved significantly.
I recommend it 100%!
Swimming
Just as cycling, swimming is another safe and effective way of exercising for beginners.
Do you know the best part? It’s a full-body workout, unlike other forms of exercise that focus on specific muscle groups.
Another positive aspect is that you burn twice as many calories as walking, so, if you are looking to get rid of body fat faster, this option may be for you!
Of course, before starting any kind of exercise, please consult with your physician to do the required health checks.
Wrapping Up: How To Stop Procrastinating Working Out
So there you have it!
This post was all about how to stop procrastinating working out.
Did you like the recommendations to get rid of laziness and stick to the habit of exercising?
If you have any other pieces of advice, please leave them in the comments so we all can learn from each other.
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