It’s currently January, and what do most people do in this month? Make New Year’s Resolution. A common one is to start getting into shape by going to the gym. But after just weeks or months, many give up.
Why is this? A new year means a fresh start for many. People feel motivated and pumped up to begin with, but over time procrastination and excuses starts to slip in.
I assume you’re here because you also want to know why you procrastinate going the gym. Whether it’s new in your life, something you’ve struggled with in the past, or its ongoing issue, this article is for you.
First, I’ll explain the reason we procrastinate exercise and going to the gym. Then I’ll give you some suggestions on how you can change this. Let’s get right into it.
Why You Procrastinate Going to the gym
There can be many causes for procrastinating and making excuses to avoid the gym. Mostly though, it falls down to the following:
- Fear
- Avoidance of negative feelings
- A lack of instant gratification
Gyms can be quite intimidating places. They’re full of a mix of individuals. Some can look quite intimating. Others look ascetically beautiful and strong, which can make us feel insecure. So, it’s natural that many even dread stepping foot in one.
On top of that, you may fear that people will judge you. Are you feeling insecure comparing yourself to others? Or concerned that people are critiquing your technique and ability? You may also fear that you won’t reach your own goals.
Fear of failure is a massive reason why people procrastinate doing things in their life.
This leads me to number 2. If you associate the gym with negative feelings and emotions, your mind will try to protect you.
The gym can be intimidating, challenging, and hard work. What’s the best way to AVOID feeling insecure, tired, and defeated? By not going in the first place. Hello procrastination and excuses.
And thus, the battle with your own mind begins.
Seeing results from exercising is a slow process. It takes months to see any significant progress. Yet we live in a world where we can satisfy most of our desires in an instant.
Think of all the food we eat, or the entertainment we can consume. There is an endless supply of TV series, movies, social media feeds, concerts, and theatre.
Whatever it is you enjoy, it’s available. It’s always possible to release feel good chemicals such as dopamine and serotonin. We can even become addicted to them.
But going to the gym is a longer grind. You can feel proud, satisfied, and more energised after working out. That’s true, but it’s not easy or instant. You have to earn it by doing the hard work. The long-term results that you’re hoping for can take a long time.
Now you know why you procrastinate going to gym, but what can you do about it? Well, read on and I’ll tell you
Understand the Difference: Motivation vs Discipline
It’s easy to feel motivated to hit the gym when you’ve had a positive day and good night’s sleep. But what about when it’s the winter, after having slept a few hours due current life stresses you’re facing.
You feel groggy, depressed, and lack vitality. How likely are you feel motivated to do anything? Especially going to exercise.
Motivation comes and goes.
You CANNOT depend on it.
However, disipline can become a permanent quality of mind. But it takes time, dedication, and consistent practice to develop and maintain.
Do you think all professional athletes feel motivated to train for hours every day? Do you think they enjoy getting up early, sticking to a rigid diet, whilst having to miss out on their social life?
Even if it’s their passion. it’s never ending work. They don’t depend on motivation to come. They to do what needs to be done. They’re disciplined.
How do they do this? Are they some kind of unique breed of human being? Absolutely not. They do it without thinking. That’s all you need to do too. Take that first step towards positive action.
Whether that means to get out of bed and put on your workout clothes. Or to create a workout regime and diet plan for the next few months. Take a step. One by one and see how far it gets you.
“Discipline is the bridge between goals and accomplishment.”
— Jim Rohn
Get it Out of the Way
Going to the gym or doing any kind of exercise in the morning gets it out of the way. Once you start your day doing something challenging, then everything else seems easy.
You already feel like you’ve won a battle. A major one at that. Pushing yourselves to get up earlier and exercise is a huge accomplishment. It’s not easy. Even for seasoned athletes and gym enthusiasts.
Once you get it done though, it will it no longer be on your mind. Plus, after exercising you’ll feel more focussed, refreshed, and energised. It can do wonders for your mental health too.
Trick Yourself Out of All-or-Nothing Thinking
It’s easy to convince yourself there’s no point going to the gym. Especially if you’re tired or don’t have enough time to complete your normal workout.
This is classic all-or-nothing thinking. Meaning you think if you can’t do the workout as planned, there is no point in doing it at all. But these kinds of thoughts are counterproductive. They’re excuses.
Ok, you don’t have an hour. So what? Go and do something, anything. Even if it’s for 30 minutes. It’s better than doing nothing. You might even find now you’ve made the effort to go, you can squeeze in a little more time.
This tactic also works when you do have time, but notice yourself procrastinating. Tell yourself, ‘Ok, well I don’t feel like going to the gym right now, but let’s go and exercise for at least 20 minutes’.
You’ll be amazed how this strategy can lure you to the gym and keep you there for longer than you intended. Going there is the first and hardest part. Once you’ve made the effort to go, you’ll likely feel it’s worth your while to stay longer.
“A workout is a personal triumph over laziness and procrastination”
— Anonymous
Find Enjoyable Exercises or Mix it Up
Let’s be honest, running on a treadmill stationary for 30 minutes can be boring. Pretty much all gym related exercises are repetitive.
Why not experiment and find the exercises you do enjoy?
If the gym you go to offers classes, try them. They are a great way to explore different types of movements that engage you. Having an instructor and other people in the room encourages a lot of energy. Which in turn, can increase your motivation and adrenaline.
If classes aren’t an option, mix it up. Don’t stick to the same routine all the time. Change it weekly, or even daily. Move between different machines, challenge yourself, 10 minutes here, 10 minutes there.
The most important thing is to get your body moving, whilst keeping it fresh. Once you figure out what you enjoy, create workouts related to your fitness goals.
Be Present: Engage with Your Body
When at the gym I always see at least one person exercising half-heartedly, whilst staring at their phone. I get it though. Most people don’t like exercise.
They prefer to distract themselves by being somewhere else completely.
Or they think it’s not time well spent. It feels like a chore. Who knows, maybe they’re be doing something ‘productive’ on their phones. I put that in quotes because I’m sceptical. I reckon most are mindlessly scrolling through social media.
Not Engaging in Your Workout is the Worst Thing You Can Do
Why? Because you’re disconnecting yourself from your body, at a time when it’s crucial to be in tune and in sync with it. You are meant to be pushing your body hard. But if you’re completely detached from it, your workout is pointless.
- You’re not appreciating or working with your body
- You’re not embracing the workout
- You’re not being present
- You’re not fully utilising the power of your mind
Try this instead. Focus on the movements and sensations of your body. You can do this with any type of exercise.
Whether you’re pulling, pushing, lifting, running, swinging, jumping, or swaying. Pay close attention to how your body feels. Can you feel its energy? You can even incorporate the vibrations, sounds, and feel of the machine or equipment you’re using. Notice how your body’s movements interact and influence it.
This is the practice of mindfulness. Working out in this way will improve your workouts. You’ll feel more present, energised, and engaged. Your body is more powerful than you think.
“Even though the body appears to be material, it is not. In the deeper reality, your body is a field of energy, transformation, and intelligence.”
– Deepak Chopra
Ask Yourself ‘What if’
Instead of creating excuses, why not try asking a question that will help to motivate you? You can apply the ‘what if’ question to anything you to do in life. It’s especially helpful for things you perceive as difficult to do.
The next time you’re procrastinating about exercise, try asking yourself ‘what if I do go to the gym right now?’. This naturally leads to other questions such as:
‘What if I could complete my planned workout?’
‘What if I can lose weight over time?’
‘How would I feel?’
‘What would the benefits of going to the gym be?’
‘Would it be good for my own mental health, wellbeing, and mortality?’
‘Would I feel a sense of achievement?’
You get the idea. Asking ‘what if’ is a powerful open ended question that gets you thinking about the benefits. Try it the next you find yourself hesitating and overthinking a task.
Set Realistic, Manageable, and Achievable Goals
It’s common when people decide they’re going to get fit that they set unrealistic goals. Common ones are getting a six pack, losing a lot of weight, or building muscle mass in a short period of time.
Newbies to the gym also push themselves too hard, or attempt to go to the gym 5+ times per week. Doing any of the above is setting yourself up for failure.
As soon as you don’t reach those unrealistic goals, or become sore, you’ll likely put yourself off going back.
That’s why many who make that new year’s resolution in January, often quit within weeks or months. Don’t fall into that trap. Set some SMART goals. Doing so will increase the chance of you sticking to them.
It may even help to get a personal trainer. Or at least do some research online, ask questions on forums, or find a reliable course
Going to the Gym Doesn’t Have to be a Chore
It can be enjoyable. Once you understand why you’re procrastinating, you become aware of it. Only then you can take positive action to get yourself moving. Don’t get overwhelmed with the list above. Try out a few things and see if they help you.
If others can do it, so can you do! You can and will develop a disciplined mindset overtime. Take that first step. Find out what you like and what strategies work well for you. What do you have to lose?
Did you find the suggestions in this article helpful? Let me in the comments section.
Take care of yourselves,
Chris from Mindful Way to Be
