Motivation is strongest when you make the decision to "start from Monday" or when you see the first progress. But what about when the day comes when you'd rather skip training? That's when it's most important to have little tricks that will push you forward.
1. Get dressed for training - and that's already half the job
Studies show that a wardrobe change (sports gear instead of pajamas) activates a feeling of readiness and increases the likelihood of completing a workout. If you've already put on sneakers, it's harder to give up.
2. "Only 5 minutes" rule
Tell yourself that you will only do the workout for 5 minutes. Very often, when you start, motivation wakes up and you continue to the end. Even if you stay for those 5 minutes - that's a better choice than nothing.
3. Connect the training with the ritual
Motivation increases when you always exercise after the same activity: after your morning coffee, after work or right after showering. When training is tied to an existing habit, it becomes an automatic part of the day.
4. Track your progress
Record the trainings done or use the application. Seeing a continuity line or a "checked" box gives a sense of accomplishment and reminds you that you don't want to end the streak.
5. Reward yourself
After training, treat yourself to something you love - a hot shower, your favorite podcast or a healthy meal. Small rewards increase the feeling of satisfaction and associate exercise with a positive experience.
Conclusion
Motivation is not always the same - and that's normal. Instead of waiting for her, use little tricks to help you get going. Often the hardest part is just the first step, and once you take it, your body and mind will do the rest.
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