What I Do on Days I Have Zero Motivation to Work Out

 Real talk. No guilt. Just what actually helps.

Some days I wake up ready to move.
Other days? Not even close.

You know those days:
Your body feels heavy.
Your brain feels foggy.
You’d rather scroll TikTok or crawl back into bed than even think about the gym.

I used to beat myself up on those days. I’d hear that voice in my head:

“You’re lazy.”
“You’re falling behind.”
“One missed workout turns into two… then ten.”

But now? I’ve learned to handle those days differently.
And honestly—it’s one of the biggest reasons I’ve stayed consistent.

Here’s what I actually do when motivation is nowhere to be found:

1. I Take the Pressure Off the Workout

When I’m dreading a full workout, I give myself permission to do less—but still do something.

I’ll say:

“You don’t have to go to the gym. Just stretch for 5 minutes.”
“Just go for a walk around the block.”
“Put on a playlist and move your body however you want.”

No structure. No pressure. No intensity.
Just movement.
And more often than not? Once I start, I want to keep going.

2. I Check In With My Body (Not My Ego)

Sometimes the lack of motivation is actually my body saying, “I need rest.”
Other times, it’s my mind saying, “I’m overwhelmed.”

So I ask myself:

  • Am I tired or just mentally drained?

  • Would movement help me feel better or more depleted?

  • What kind of movement would feel good right now?

If I feel physically exhausted—I rest.
If I feel stuck emotionally—I move gently.
This one shift has helped me avoid burnout more than anything else.

3. I Change the Environment, Not the Goal

If the idea of a gym workout feels impossible, I change the setting.

  • Do a bodyweight circuit in my room

  • Follow a 10-minute YouTube video

  • Walk while listening to a podcast

  • Stretch on the floor with music

Same goal: move my body.
Different vibe. And that change alone makes it feel doable.

4. I Remind Myself of the “After” Feeling

I’ve never finished a workout and thought,

“I wish I hadn’t done that.”

But I’ve had tons of days where I skipped movement and felt worse.

So when I feel unmotivated, I try to zoom out and think:

“How do I want to feel in one hour?”

If the answer is:

  • Clearer

  • More grounded

  • Proud of myself
    Then I know a little movement will help get me there.

5. I Talk to Myself Like a Friend

The inner critic is loud on low-energy days.
“You always quit.”
“You’ll never see results.”
“Other people are doing more.”

So now I counter that voice with kindness.

“It’s okay to have off days.”
“You’ve been showing up. That matters.”
“Let’s just take one small step today.”

Kindness creates momentum.
Shame shuts it down.

6. I Focus on the Win, Not the Workout

Some days, the win is a full gym session.
Other days, it’s drinking enough water or going for a walk.

If I can’t show up 100%, I still show up at 30% or 50%—whatever I have that day.
It still counts. And it adds up.

The key is this:

I don’t aim to be perfect—I aim to stay connected.

7. I Always Have a Plan B Workout

I keep a mental list of “Plan B” workouts—short, easy routines I can do anytime, anywhere:

Example Plan B Workout (10–15 mins):

  • 15 bodyweight squats

  • 10 wall push-ups

  • 20 jumping jacks

  • 30-second plank

  • Stretch for 5 minutes

That’s it. It gets my blood flowing and reminds me, “Hey, you did something today.”

And that reminder is powerful.

 Final Thoughts

Low-motivation days aren’t failures—they’re part of the process.
They’re signals. Opportunities.
Chances to build trust with yourself in the quiet moments, not just the hyped ones.

If you’re in one of those days right now, remember:

  • You don’t need to crush it.

  • You don’t need to go hard.

  • You just need to stay connected to the journey.

Even a little effort keeps the habit alive.
Even a short walk keeps the momentum moving.
Even rest is part of progress.

So show up however you can.
You’re doing better than you think.


Comments

Post a Comment

Popular posts from this blog

How I Started Taking Care of My Health Without Feeling Overwhelmed

Image
 Taking care of your health doesn’t have to mean waking up at 5 AM, going vegan overnight, or suddenly becoming a fitness freak. Honestly, I used to feel super overwhelmed whenever I’d try to "get healthy." I'd make a huge plan, go all in for a week, then completely fall off and feel bad about myself. Sound familiar? So I decided to take a different approach — something more personal, gentle, and honestly… more real. 💡 Step 1: I stopped trying to be perfect Instead of changing everything all at once, I picked one thing to work on each week. The first week, I just tried to drink more water. That’s it. No pressure. No stress. Just one small win. That felt really good. 🧠 Step 2: I started checking in with how I feel , not how I look I realized I was always focused on the number on the scale or how I looked in the mirror. Now? I ask myself: Did I sleep well? Do I feel calm or anxious? Am I proud of how I treated myself today? This mindset shift changed e...
Read more

What I Eat in a Day (When I’m Trying to Be Healthy but Also Lazy

Image
 Let’s be real — I’m not a chef, I don’t meal prep like a fitness influencer, and I definitely don’t wake up craving green smoothies every day. But I am trying to eat healthier, without losing my mind or spending hours in the kitchen. Here’s what a typical “trying-to-be-healthy-but-still-lazy” day of eating looks like for me: Breakfast – Fast, Filling, and Requires No Brain Power Go-to: Oats with peanut butter and banana I just microwave quick oats, stir in a spoon of peanut butter, and slice up a banana. Takes 3 minutes. Fills me up. No regrets. Bonus: Keeps me full till lunch and doesn’t taste like cardboard. Other days, I go for: Toast with avocado & boiled egg Or just coffee + a protein bar when I oversleep (it happens 🙃) Lunch – The “Throw Whatever You Find in the Fridge” Bowl Go-to: Rice + protein + random veggies Leftover rice, canned tuna or chicken, cucumber, tomatoes, maybe a boiled egg I mix it all up with olive oil, lemon, salt, and ...
Read more

How I Built a Self-Care Routine That Doesn’t Feel Like a Chore

Image
 Let’s be honest — when I first heard the phrase “self-care routine,” I imagined bubble baths, expensive skincare, and 4am yoga. Spoiler: I tried that for 2 days and gave up  So instead, I decided to build a routine that actually felt good to me — not stressful, not expensive, and definitely not something I’d dread. Here’s how I built a self-care routine that works for my real life :  1. I Defined What “Care” Actually Meant for Me Self-care doesn’t have to look like anyone else’s. For me, it wasn’t face masks or green juices. It was: Saying no to people who drain me Taking breaks without guilt Drinking water Cleaning my space so my brain felt clear Once I realized that was self-care too, it got easier.  2. I Picked 3 Simple Things to Do Daily I stopped trying to do everything. Instead, I picked 3 small things I could do even on bad days: Make my bed Step outside for 10 minutes Eat one real meal (even if it’s just eggs & toast) ...
Read more