“I don’t feel like it”

Sound familiar? This was one of the most common sentences rolling around in my brain as I kicked off my shoes after a long day at work.

I don’t feel like cooking a healthy dinner.

I don’t feel like exercising, certainly not going to the gym.

The only thing I felt like doing was wrapping myself up in a blanket on the couch with some frozen yogurt and HGTV. LOL..but seriously.

Isn’t this how we feel often times at the end of our day? Years ago I experienced it myself and hear it almost daily from my clients.

But here’s the thing: this is TOTALLY normal. Yes, normal. And really not surprising at all.

So can we all please stop beating ourselves up about it :)?!

I am giving you permission, right now, to not feel bad about yourself or like something is wrong with you because you’re not high tailing it to the gym at 6 PM or eating the perfect healthy dinner.

So you may be wondering why some totally normal humans are able to pull this feat off? I can tell you it is not because they are extraordinary (they may be for other reasons, but not this;)). It’s because they understand human nature and have decided not to root the foundation to a consistent practice of exercise (or eating healthy) to motivation.

Problem With Motivation

The reason motivation alone fails is because it is an unreliable source and is never constant. It is a resource that ebbs and flows and has peaks and valleys. Sometimes it is high and we feel like we can accomplish everything and sometimes it is low and all we want to do is NOTHING. Ha!

Throughout the day there are many things that draw upon our motivation, many which are outside of our control. How much sleep you got the night before, a rude driver that cuts you off, your bosses piling on more work, etc  are just a few examples. All of these daily stressors subtract from your motivation levels throughout the day. So it is no surprise that after a long day your motivation levels are in the tank.

So if a consistent routine of exercise (or any practice) isn’t based upon motivation alone, how do I make my consistent practice happen?

Here are my top 4 tools I use with myself & my clients:

1) Ask Yourself This Question: What would make you feel more empowered and alive?

Often times when we ask ourselves this question we discover it involves something active or physical in nature. Maybe it’s a workout, a hike in nature with our dog, a walk around the block with our kids, or a local class at the YMCA. These things often ground us and bring us back to ourselves, which is exactly what we sometimes need to find a little motivation.

The key to recognize here is that we get that feel good feeling from exercise and moving our bodies. The motivation comes after the workout not before. When I notice that I don’t feel very motivated, that always sounds the alarm bells for me that a workout is in order. I know the motivation will come after!

2) Just Do It

The Nike slogan fits well here. Sometimes the answer is simple. We just need to take action. Do the thing. 3-2-1 let’s go.

“A lack of motivation is not what is standing between you & your goals; inaction is.”              — Jen Comas

Find a phrase or place a mental reminder somewhere in your house (like my client) to remind yourself to take action.One of my clients recently told me that she always feels better and has more energy after a workout, but after work, when she feel exhausted she forgets how good it makes her feel. She created this sign to remind her. Isn’t it so cool?

My client’s reminder to “Just Do It” on her fridge.

3) Scheduling Your Workouts

By scheduling your workouts in your calendar just like you would any other appointment or errand, you no longer give yourself the option to opt out. You treat it like anything else on your to do list. The time is already allocated for and must get done just like your dentist’s appointment or haircut. An added benefit is not only the feel good feeling you get after the workout but also the sense of accomplishment you receive from crossing something off your to-do list.

4) Setting Up Your Environment

We’re all affected by our surroundings and this can be a good thing. If we take a little time and thought and put it towards creating an optimal environment for our success, we makes it easier for ourselves to make good decisions when we’re tired, stressed, and hungry.

For example, if you walk in the door tired and hungry, we’re going to grab whatever is easiest to grab. So if all you have in the refrigerator is leftover cake and a cabinet full of Cheez-its, you know what we’re going to grab :).

But if you take a little time to set up your kitchen with healthy options, you can easily change your behavior in that situation. Image opening up your fridge to some already grilled veggies and herb chicken. You’re way more likely to eat that.

Another reminder many of my clients use is to set their athletic shoes by the door. This way when they enter the house after a long day they remember it’s time to go exercise. Sometimes all you need in these situations is just a little reminder to get yourself to do the thing you want to do.

Now go try out these tips. See which ones works best for you and practice, practice, practice. The good news is with enough practice your exercise & healthy eating practice will become automatic and you won’t even realize it.

To a healthy & happy you!