Like many people, I don’t look forward to working out. It’s hard to find the motivation, especially at home. If given the choice between sweating through a long, grueling workout and sitting in a warm, cozy bed, I’ll always choose the latter. But when I put off exercising for too long, I start to dread getting back into shape and regret not holding myself accountable. Recently, I realized why it’s so easy to fall off the bandwagon. So many motivational techniques rely on things outside of ourselves, but personal accountability is just that: personal.
A quick Google search of how to hold yourself accountable for working out will yield two main results: 1) sign up for scheduled classes, and 2) enlist someone to work out with or keep you in check. While these are good options, they don’t really solve the problem of feeling unable to motivate yourself. What happens when the gym is closed, your friend is busy, or your mom grows tired of sending that “Don’t forget to workout!” text every day? When you take everything else away, all you’re left with is your own ability to answer to yourself.
If you want to establish habits that stick, you have to change your mindset, listen to yourself, and practice personal accountability. Luckily, it’s a lot easier than you might think. With these five steps, you’ll be able to hold yourself accountable no matter what your workout routine looks like.
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Work Out More Often at Shorter Intervals
A workout doesn’t have to be long for it to be good. Plus, you’re more likely to avoid it if it takes up too much of your day. If you’re like me, and could easily postpone an hour-long workout all week, you’re better off trying shorter workouts more often, like 20 minutes of energizing HIIT. A little bit of exercise is always better than no exercise.
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Get It on the Schedule
Put your workouts in your calendar, and respect the time you set aside for them just as you would for any other obligation. It’s important that you view exercise as a necessary part of your day, because all areas of your life – including work, school, and relationships – rely on your mental and physical wellbeing.
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Plan Your Outfit
The process for planning your ‘fit is three-fold: you’ll want to plan what workout you’re going to do, when you’re going to do it, and what you’re going to wear. If you need to pack a workout bag, do it the night before, and if you plan to workout in the morning, lay out your clothes before bed.
This method is tried and true. In preschool, I would pick out my clothes the night before because it meant I could sleep in, I wouldn’t waste time, and by the time I was awake enough to whine about school, the opportunity was gone because I was already there.
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Check In With Yourself
Growing up as a dancer, we had a saying that if you felt like you only had 30 percent of your energy to give during class, you should give 100 percent of that 30 percent. Freeing yourself of that all-or-nothing mentality gives yourself permission to work out a little differently, while maintaining your commitment to doing it at all.
Check in with yourself and listen to your body. If you’re bored of your routine, change your scenery, add some variety to your workouts, or try something totally new. But if switching things up doesn’t help, challenge yourself to keep going with 100 percent of whatever you have to give.
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Reward Yourself
It’s important to take the time, no matter how small, to acknowledge your accomplishments. Incentivizing your workouts is different from simply checking them off your to-do list. So, stay in the moment and ride out that post-workout high by reinforcing the idea that exercise ends in something you love, like a hot shower, your favorite tea, or my go-to: plant-based protein pancakes.
