Build a Habit, Not Just Motivation – Here’s How
Same old story, right? One missed workout turns into two, then three, and before you know it, it’s been ages since you’ve exercised. Life happens – we get ill, we work hard, we stress a lot, go on holidays – and getting back into a workout routine feels impossible.
As a personal trainer and a health coach I’ve heard it all: “I was doing great, but then my child got sick and I fell off track.” Or “I had a stressful week, skipped a few sessions and now I just can’t bring myself to start again.”
If this sounds familiar, don’t overthink it. Losing motivation is completely normal and there are practical strategies to help you exercise regularly – no matter what life throws your way.
Why We Struggle to Stay Consistent
Before we dive into practical solutions, let’s see why people fall off track:
- Missed sessions break the habit loop. The more time passes, the harder it is to restart.
- Life interruptions disrupt routines. Illness, travel or work changes make scheduled workouts impossible.
- The “all or nothing” mindset. You think that one missed session means failure and then you give up. Does it ring a bell?
- Low energy levels. Poor sleep, stress and poor diet can suck out all motivation you had to move.
Does it sound familiar? The good news is you don’t need motivation to exercise – you need a system. According to James Clear, my absolute guru in terms of motivation and small habits, it is impossible to feel motivated all the time. But, and that’s a big BUT – it is possible to build a “system” for dealing with lack of motivation.
Here’s my way to building a workout habit that lasts:
1. Start Small: The 10-Minute Rule
When you don’t feel like exercising, commit to just 10 minutes of movement. That’s it. Seriously.
After 10 minutes, you can stop guilt-free – but chances are, you won’t want to.
Try this super quick, zero-excuse workout:
- Bird-Dog (2-3 sets of 12 reps per side)
Starting in the table top position extend one arm and the opposite leg. Keep your core muscles engaged and shoulder away from your ear.
Bring the knee to the opposite arm elbow and extend again.
Repeat x12 on one side, then switch sides.
- Glute Bridges (2-3 sets of 12 reps)
Start on your back on the mat with knees bent and heels hip-width apart.
Squeeze the glutes, push the heels into the ground and lift the hips. Hold for 1 second, return. Repeat x12.
Benefits? You bet!
- No warm-up needed, no equipment required
- Strengthens the butt and the abs, plus it does wonders to keep the low back pain away!
- Do it in pyjamas if you want
- If you feel good after 10 minutes, keep going and throw in more exercises
- If not, stop – either way, you’ve moved your body and maintained the habit. Win-win!
2. Anything is Better Than Nothing
Forget perfect workouts. Except for professional athletes, no one has got the time to always squeeze in a workout in their calendar. I certainly don’t!
But even one set of squats is better than zero. And a 5-minute walk is better than no movement at all.
My personal trick: The “Burpee Reset”
If I find myself binge-eating and mindlessly scrolling my phone for hours, I stop and do 15 burpees. This tiny action jolts me out of the cycle. I catch my breath, do another 15 burpees and then go for a short walk. Just like that.
My mindset shifts and I feel back in control.
Give it a go yourself!
3. Remove Barriers to Exercise
Make working out as easy as possible. How? Here are a few handy tips:
- Pack your gym bag and take it with you to work – don’t go home first.
- Lay out workout clothes the night before.
- Find workouts with minimal setup (bodyweight, outdoor runs, yoga).
My personal trick: “Exercise on the Way Home”
I always carry my swimming gear and workout shoes in my cargo bike. If I pass my local swimming pool or a park with workout bars, I can jump into a session without thinking twice. Trust me, it’s not always that easy, but I can certainly persuade myself to exercise.
However if I go home first, the chance of exercising drops to zero!
4. Make It Social (Or Competitive!)
Accountability makes all the difference.
- Join a small group training session (they’re fun and friendships form!)
Check out my small group training in Basel and Riehen here. - Book personal training if you need structured support.
See personal training options here. - Use fitness trackers like Garmin to join challenges and track progress.
5. Break the Vicious Cycle of Fatigue & Inactivity
You’ve probably learnt that hard way yourself, but let me reiterate. One missed workout often leads to:
- Poor sleep → Craving sugar → Low energy → No exercise → Repeat.
You know it well, right? Break this cycle by:
- Prioritizing quality sleep (7-9 hours per night)
- Choosing nutrient-dense meals that stabilize blood sugar
- Exercising in small doses (remember, anything – even the smallest physical activity – is better than nothing!)
Read more on how to choose nutrient-dense foods: 5 Essential Nutrition Tips To Reclaim Energy And Thrive
6. Set a “Done List,” Not Just a To-Do List
Instead of beating yourself up over what you didn’t do, write down everything you DID do:
✅ Walked to pick up the kids instead of driving.
✅ Stretched for 5 minutes while watching Netflix.
✅ Practiced single-leg balance while brushing my teeth.
Remember, small actions matter. The more you acknowledge them and feel proud of yourself, the easier you’ll find it to stay on track.
Final Thoughts:
You Don’t Need Motivation – Just Momentum
The key to sustainable exercise isn’t about motivation – it’s about building small consistent habits that make movement a non-negotiable part of life. It’s like brushing your teeth. You do it, because this is what you do, simple!
So next time you don’t feel like working out, try this:
✅ Do just 10 minutes of movement.
✅ Remember, anything is better than nothing.
✅ Remove all barriers to exercising.
✅ Make it social – train with a group or a coach.
✅ Break the cycle of fatigue and inactivity.
Want more tips? Explore all of my articles on smart productivity in living a healthy & active life in the Healthy Habits Hub!
