Have you ever woken up feeling incredibly motivated to work out, only to have your enthusiasm dwindle as you choose your gym clothes, get dressed, and decide on your workout routine? It’s a lot first thing in the morning before cleaning the crust from your eyes!

This drop in motivation often happens because selecting an outfit and planning your workout requires mental effort, leading to decision fatigue. Decision fatigue is a real phenomenon where making too many choices depletes your mental energy, making it harder to stay motivated. When your motivation is high enough to work out but not strong enough to navigate these decisions, you might find yourself skipping the gym altogether.

To stay consistent with your workouts, it’s best to pre plan. You can easily build consistency by removing barriers between your desire to exercise and actually getting through the workout. Here are some strategies:

1. Lay out your workout clothes the night before

This eliminates the need to make decisions in the morning when your willpower is low, making it easier to up and go! You’d be surprised how the simple act of searching for an outfit in the morning can snowball into tidying your closet, loading the laundry, unloading the dishwasher, checking your dusty ex on social media and before you know it, it’s midday which means it’s lunch time and the workout ain’t happening!

Can we all agree to be responsible adults?! For tomorrow begins today.

2. Create a weekly workout plan 

Knowing in advance what exercises you’ll do each day reduces the mental load and helps you stick to your routine. Leverage YouTube, Instagram, and TikTok to create a workout routine tailored to your fitness goals. If you’re just starting out, begin by searching for terms like “beginner weight loss home workout” or “beginner leg workout.” Social media and the internet offer a wealth of resources that are readily available.

3. Set specific goals for each workout

Whether it’s improving your running time or lifting a certain weight, having clear objectives can keep you focused and motivated. Depending on your workout goals this might look like:

Walking: Increase time by 10 minutes or distance by 5 miles over the course of the week

Running: Better 3k, 5k and 10k times 

Flexibility/Mobility – Be able to touch your toes, 3 stretch sessions a week

Cycling: Increasing average speed 

At the gym: Strength goals- increase weights by 20%, targets for bodyweight exercises i.e unassisted pull-up or be able to do 10 full push-ups

4. Create a dedicated workout space

If you work out at home, having a specific area set up with all your equipment can make it easier to start your workout without having to gather everything you need each time. In my living room, I’ve set up a corner with a Swiss ball, dumbbells, and kettlebells. In the garden, I have a weight rack and various weights. Plus, throughout the house, I keep workout accessories that both remind me to exercise and make it convenient to stay on track with my training.



5. Prepare a playlist of your favourite workout music

Having energising music ready to go can get you hyped for your session, making it easier to start and enjoy your workout. For me personally, a good playlist always results in a better session- more energy, training for longer and a faster pace when I run!

If all fails, try a “ I rebuke you lazy ass! I’m gonna do this workout” attitude

By incorporating these strategies into your routine, you can overcome the common obstacles that drain your motivation and make it easier to maintain a consistent workout habit. Planning ahead not only saves time but also ensures that your energy is directed towards your workout, helping you stay on track with your fitness goals.

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