““Motivation gets you going, but discipline keeps you growing. ””
Exercise: motivation & discipline.
A lack of motivation is one of the most common reasons people struggle to maintain an exercise routine. If you can relate, you're not alone.
The truth is, staying motivated is tough. It's challenging to move your body consistently, especially on days when you feel tired or low on energy. Everyone faces motivational dips; what matters is how you respond, and for that, you need discipline. You can build discipline by creating habits that fit into your daily routine. When motivation fades, rely on your habits to keep going.
Common Barriers & How to Overcome Them
These barriers will differ depending on your lifestyle, work, and family commitments, but here are some common ones:
Not enough time
This is probably the most common barrier, but also one of the easiest to overcome. Just 10 minutes of exercise a day can significantly improve your mood and health. Try combining movement into your daily routine: take the stairs instead of the elevator, or go for a walk with a friend instead of sitting down for coffee.
If you find it hard to fit in, could you wake up 15 minutes earlier for a quick YouTube workout? Or swap 15 minutes of TV time in the evening for a short walk?
Boredom
Exercise is far less appealing if you don’t enjoy it.
If you don’t like going to the gym, explore other activities: yoga, swimming, cycling, walking, running, or maybe tennis. Maybe you’re not a fan of walking, but love photography, combine the two. Consider listening to a podcast or music while exercising, or do it with others to make it more enjoyable.
Perceived lack of progress
Motivation can be intrinsic (driven by enjoyment, satisfaction, or personal values) or extrinsic (driven by external rewards like weight loss or praise). Extrinsic motivation is often less sustainable.
If you’re exercising solely to lose weight and aren’t seeing quick results, it can be discouraging. However, other motivating factors might inspire you to keep going:
How do you feel after exercising?
Do you sleep better or feel more energized?
Does it help you make healthier food choices?
Do you feel more active or clear-headed throughout the day?
“Your body can do it. It’s time to convince your mind.”
Start by setting a goal.
Many people find that having a clear goal can motivate them to stay on track and measure their progress. If you’re trying to become more physically active, setting a goal can be incredibly helpful. To make your goal more achievable, use the SMART framework:
Specific
Focus on one concrete outcome. Instead of a vague ambition, ask yourself: What’s the most important step to take next? How will you get there?
Measurable
Define how you’ll measure success. Clear success criteria make it easier to move from one task to the next, reducing indecision.
Achievable
Set goals that are possible given your strengths and limitations (time, skills, and resources). This builds confidence and clarity.
Relevant
Ensure your goal aligns with your larger vision and is worth the effort. It should feel like the right time to pursue it.
Time bound
Set a realistic deadline. Give yourself enough time to succeed, but don’t make it too far in the future to lose focus.
