Your alarm blares at 6 AM. You planned a morning run…but that warm bed? Way too tempting.
Sound familiar? We’ve all been there.
Starting a fitness routine feels exciting at first, but keeping it going — that’s the real challenge!
What if it’s not about willpower at all? What if the secret is knowing what motivates you?
Different things drive different people. When you figure out your personal motivation types everything gets a whole lot easier.
1. Determine What Drives You
Photo by Philip Strong on UnsplashYour brain has different ways of getting you active.
Sometimes it’s a personal spark — you move because it feels good. Other times, it’s an outside push, like a reward, goal, or social pressure.
These motivation types are called:
Extrinsic motivation (comes from outside you):
Getting a reward, like a prize or gift card, for reaching your workout goal.
Exercising so your friends or family praise you or think you’re doing great.
Intrinsic motivation (comes from inside you):
Working out because it makes you feel happy or less stressed.
Learning a new dance move just because it’s fun and exciting.
Knowing what drives you can make all the difference in sticking with your routine.
Did you know?
People who exercise because it makes them feel good, like feeling proud, happy, or relaxed, are more likely to stick with it compared to those who only do it for rewards like praise or prizes. Focusing on what makes you feel great keeps you moving for the long haul!
2. Morning Mover or Evening Energizer?
Did you know your body has its own natural clock?
Some people are "early birds," feeling most energized in the morning.
Others are "night owls," coming alive later in the day.
Understanding if you're a morning person or an evening person (or somewhere in between!) is a game-changer for your fitness.
Image generated by the author via ChatGPT
Think about your energy:
When do you naturally feel most awake and ready to go?
When do you usually hit your stride for physical activity?
Trying to force a workout when your energy is low can feel like an uphill battle. But when you move with your natural flow, fitness feels easier, more enjoyable, and way more likely to stick!
Quiz
Jordan’s not a morning person. He has school in the morning and work in the afternoon. By 9 PM, he usually feels awake and restless. What’s the best time for him to work out?
Did you know?
Curious when your body works best? This quick read from Mayo Clinic can help you figure out if you're a morning, evening, or in-between exerciser: Best Time of Day for Your Workout
3. Identify Quick Wins
Think of your fitness plan like your favorite music playlist: you can always change it up or switch songs, but having one makes it much easier to press play and keep moving!
Here’s how to make it easier to keep going:
Plan Ahead
Schedule it: Block workout times when you’re most energetic.
Pack & go: Keep shoes + gear in your bag for pop-up workouts.
Mini goal: “15 min today” beats “get fit.”
Default move: Have a go-to workout you can do anytime.
Make It Easy
3 × 10 rule: Three 10-min bursts = a full workout.
Sneak steps: Stairs, walk-and-talk calls, ad-break squats.
Smart rest: Recovery days build strength.
Bounce back: Miss a day? Restart, don’t quit.
Make It Fun
Pick your movement: Do what you love: dance, weights, yoga, sports, whatever.
Podcast perk: Only listen while moving.
Try new things: New video, trail, or skill keeps things fresh.
Find your crew: A friend, class, or online group = extra push.
Remember: You don’t need more motivation. You need systems that support you on low-motivation days.
Did you know?
Here's something awesome about your brain: It gets a huge motivation boost just from seeing progress.
Even tiny wins like doing one extra rep, adding 5 minutes to your walk, or feeling a little stronger release feel-good chemicals that make you want to keep going.
So, celebrate every small step forward!
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4. Celebrate Your Wins
You showed up! Now make it feel good.
Celebrating your wins, even the small ones, trains your brain to want to do it again. Rewards don’t have to be big, just something that makes you smile and feel proud.
Text a friend: “I did it!” 📲
Snap a quick selfie or progress pic 🤳
Take a relaxing shower and enjoy the steam 🛀
Watch an episode of your favourite show guilt-free 📺
Write a quick journal note about how it felt 📓
Say out loud, “I’m proud of me today” 🗣️
Share it on social media 🤸
Plan your next movement session as a “Thank YOU” to your future self 📅
5. Be Kind to Yourself
Your fitness journey is a marathon, not a sprint.
Some days will feel amazing, others less so. It's super important to be kind to yourself, especially when things don't go perfectly.
No guilt trips!
Missed a workout? It happens! One off-day doesn’t mean giving up. Pick up where you left off.
Listen to your body.
Your body’s smart. Some days you need rest, not a workout. Respect your limits to avoid burnout or injury.
Choose progress over perfection.
You don’t need to be perfect every day. Focus on showing up most days and celebrate how far you’ve come.
Enjoy the ride.
Fitness isn’t just about goals. Find joy in the movement, the small wins, and becoming a stronger you.
You’ve got this!
Your unique motivation and kindness will make fitness a lifelong friend.
Did you know?
Here's another motivation type! Your favorite tunes can make your workout feel easier and more effective. Listening to music while you exercise can reduce your perception of effort, boost your endurance, and even make you feel more positive! It's like a secret superpower for your sweat session. So, hit play and feel the difference!
Take Action
Fitness doesn’t last because you try harder. It lasts because you build habits that work, even on your hardest days. Find your motivation type:
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