You hear your alarm buzzing and quickly reach over to turn it off. It’s barely light out, and you can hear the rain pouring down. Your bed is warm and comfortable, so you snuggle back under the covers. It’s too cold and too early to be thinking about moving your body.
As much as you want to go back to sleep, you know you’ll feel so much better if you get up and get moving. Here are 5 simple tips to help you fight the urge to stay in bed the next time your alarm goes off:
1. Change your mindset.
Take a moment to think about your expectations around exercise. Do you get on the scale after every workout and feel disappointed if the number hasn’t gone down? Or maybe you look in the mirror every day, hoping that certain parts of your body will look different.
If you’re not getting the result you want, don’t berate yourself for your lack of progress or think about giving up entirely. Instead, try this simple trick: change your mindset. Step away from the scale and the mirror and choose to focus on how exercising makes you feel. It can give you more energy, improve your mood, and reduce stress – all of which will help you feel your best every day. Try taking notice of and appreciating these benefits and you just might begin to look forward to your exercise routine.
2. Identify your motivation.
Identifying the unique reasons why you want to exercise can help you tap into your inner desire for change. Try this: take some time to think about all of the reasons you might want to be physically active. Then, for 10 minutes, write down everything that comes to mind. Next, read it through and see what jumps out at you. You may be surprised to find a motivator that you hadn’t thought of before. Choose the motivation that feels the strongest and reflect on it often.
3. Start with an easy goal (really!).
If you choose a goal that’s too difficult, it can be challenging to stick to it. If you’re currently not working out at all and you decide you want to start running 5 miles every day, it’s likely that you’ll have a hard time making that happen (not to mention you’ll risk injury). Just thinking about it will probably be overwhelming and stressful! Instead, try setting a small, easy goal you know you can achieve. Here are a few ideas: 5 sit-ups, 5-10 minutes walking on the treadmill or outside, or 5 minutes of yoga poses. Once you’re moving, you may even decide to do more. Choose something that seems almost ridiculously simple and see where it takes you!
4. Write it down.
Research shows that writing down your goals increases the likelihood that you’ll accomplish them. To boost your chance of success even more, share that goal with a friend (or coach!) and then send that friend weekly updates on your progress.
5. Reward yourself.
Once you’ve completed your goal, choose a simple, healthy way to pat yourself on the back for a job well-done. Try rewarding yourself with a few extra minutes in the shower, a new book you’ve been dying to read, even stickers on a calendar. Accomplishing your goal is something to celebrate, so don’t skip this! It will help you build your exercise habit.
Put these practices into place and the next time your alarm goes off, you’ll be able to get up, get moving, and reap the benefits.
For more help with your health and fitness goals, sign up for a free trial of Fitlandia! Fitlandia’s online holistic fitness program will help you shift the deep-rooted mental patterns that drive your ability to be successful in creating a healthy lifestyle change. (Affiliate link)