Struggling with Motivation? 10 Ways to Mentally Prep for Your Next Workout


By Julie Hellmich

We’ve all been there. You know a workout will make you feel better, but the thought of changing into workout clothes, breaking a sweat, and actually moving feels impossible. Whether you’re drained from school, work, or just life in general, getting mentally in the zone to work out is half the battle. So if you're stuck in that "I want to, but I really don’t want to" phase, here are 10 ways to get your mind ready—so your body can follow.

1. Remind Yourself Why You Started

Before anything else, bring it back to your "why." Do you want more energy? Mental clarity? Confidence? A healthier heart? Set a reminder in your phone or write it on a sticky note. When motivation dips, your why will be your anchor. My favorite place to put the sticky note is on my bathroom mirror!

2. Set the Vibe

You don't need a fancy home gym or an expensive gym membership—just set the tone at home. Throw on your favorite playlist, dim the lights, light a candle, or open your curtains. Make the environment feel like a space you want to be in. 

Here is a few jams to get you moving.


3. Get Dressed for It

Sometimes the easiest way to shift your mindset is to change your clothes. Throw on your workout gear—even if you don’t feel like working out. It signals your brain that it's “go time,” and you’ll be more likely to get up and move!

4. Tell Yourself You Only Have to Do 5 Minutes

Getting started is usually the hardest part. Trick yourself: say you only have to do five minutes. Once you're moving, momentum kicks in, and five minutes can easily turn into 20 minutes or more. When I'm out for a walk, I say to myself, one or two more blocks before heading back and next thing you know, I walked 2 miles instead of one.

5. Stop Waiting to Feel Motivated

Motivation is inconsistent. Don’t wait for it to hit like a lightning bolt. Instead, focus on discipline. Think of your workouts like brushing and flossing your teeth—something you do because it’s good for you, not because you always feel like it.

6. Use Social Media for Good

Follow influencers who hype you up, not wear you down. If your feed is full of people who make you feel like you're not doing enough, unfollow them. Instead, follow trainers, wellness pages, or even meme accounts that get you laughing and moving.

7. Visualize the Finish Line

Close your eyes and picture how you'll feel after the workout. More relaxed? Proud? Energized? Visualizing the outcome can give your brain the push it needs to get going.

8. Start with Something Fun

You don’t have to start with burpees. Start with dancing in your room, stretching, or a walk outside. Moving your body in ways you enjoy makes it easier to keep showing up.

9. Buddy Up or Text a Friend

Accountability works wonders. Tell a friend you're about to work out—even if they're not joining you. You’ll feel more committed, and who knows, maybe they'll join in next time.

10. Forgive the Off Days

Not every workout will be perfect, and not every day will be high-energy. That’s okay. Be kind to yourself. Taking care of your body also means knowing when it needs rest and when it just needs a little mental push.

Final Thoughts

Getting in the right headspace to work out isn’t about forcing yourself—it’s about supporting yourself. The truth is, motivation comes and goes. What sticks is how you prepare your mind to meet your goals, even when you don’t feel like it. Small steps lead to big shifts. So put on the playlist, lace up those shoes, and remind yourself: showing up, even imperfectly, still counts.


If you have any tips that you would like to share, I would love to hear about them. I am always looking for new ways to keep myself going.



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