Small rewards at the end of each workout can increase your motivation on the days you don’t feel like working out.
Sometimes when I go swimming, I don’t feel pumped up to complete my usual number of laps. However, when I tell myself I’ll hop into a jacuzzi for a few minutes after finishing my workout, it gets better as I know there’s something nice waiting for me at the end of the session.
I don’t need motivation at all to go climbing, but when I’m at the climbing gym, the vision of having a nice meal once I get back home – tired after a hard session – can give me additional energy to climb.
If there’s a sauna at your gym, promise yourself a lazy session there once you finish your regular workout. If you’re heading out for a run, tell yourself you can have a guilt-free binge session of watching your favorite TV series. If you’re sore after your previous workout and don’t feel like exercising again, tell yourself you’ll get a massage – but only if you complete your workout for the day.
Ideally, come up with healthy rewards – or at least rewards that won’t set you back. Going for an hourly run only to eat a huge piece of cake afterwards is not a good idea. Meeting with friends for some afternoon coffee after a 90-minute bike ride is better.