How to Stick to Your Fitness Goals When You Lose Motivation

# 5 Tips to Stick to Your Workout Routine Breaking fitness goals is almost as common as making them. It can be hard to stay on track, whether you committed to three gym days per week or planned to run every Saturday morning. Many reasons contribute to our struggles, including dwindling motivation and unrealistic objectives. Here are some insights from sports psychologists on how to stick to your fitness goals. ## 1. Lower the Bar Setting big goals, like working out six days a week, can backfire. When the bar is set high, there's little room for adjustments when life happens. Sports psychologist Erin Haugen suggests setting smaller, more achievable goals. For instance, reducing your gym days from six to three allows for flexibility when work gets in the way. This approach increases your chances of success, builds confidence, and fosters positive momentum. ## 2. Celebrate the Small Wins It’s easy to focus on the gaps when striving for fitness ambitions, but celebrating small victories can create momentum. Paul McCarthy, a sports psychologist, recommends tracking minor achievements, such as workout effort or sticking to your exercise plan. Visualize these successes by placing a coin in a jar for every completed workout. Once you've filled the jar, treat yourself to something enjoyable, like new gym gear. ## 3. Create a Plan B Life’s curveballs can disrupt your workout schedule. Having a back-up plan is vital. This might involve a quick home bodyweight workout or a 20-minute walk instead of going to the gym. Committing to these alternatives ensures you maintain your exercise habit, even when the original plan changes. ## 4. Make Things Easy Lower the activation energy required to exercise by creating structure and reducing decision-making around your training. For example, plan to cycle for 30 minutes every Monday, Wednesday, and Friday. Additionally, make your workout easier to access by laying out clothes the night before or placing workout equipment in visible, easily reachable spots. ## 5. Fine-Tune Your Mindset A positive mindset can significantly influence your willingness to exercise. Choose activities you love, work out with friends, and adjust your language about exercise. Instead of saying, “I have to exercise,” try rephrasing it to, “I get to take this break and move.” McCarthy suggests reinforcing your fitness identity with affirmations like, “I’m the kind of person who trains even when sessions are challenging.” By implementing these strategies, you can enhance your commitment to fitness and work towards your goals more effectively.