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Motivation is quite a complex concept, both mentally and physically. It implies several interacting systems: neural reward circuits, learned habits, daily environment, routines, time and energy constraints, and even the stories you tell yourself. This is why it can be incredibly difficult to motivate ourselves to work out.

Here are the key mechanisms that make it difficult to be consistent when it comes to physical activity:

• Temporal discounting (the brain prefers immediate comfort). Exercise asks you to spend effort now for delayed benefits (e.g., health benefits that can be felt months from now). Neurologically and behaviorally, we overweight immediate pleasures and underweight future gains, which is why lounging on the couch “wins” so often.

• Dopamine & reward timing. The brain’s dopamine system is strongly engaged by immediate, predictable rewards. Exercise often delivers rewards slowly and unevenly (a good mood today, strength in several weeks); that weak feedback loop reduces short-term reinforcement.

• Decision fatigue and cognitive load. Each choice you make during the day consumes mental energy. If you haven’t planned your workout, the additional decision (Should I go? Which workout? What time?) increases friction and raises the chance you’ll skip it.

• Self-efficacy and narrative. If you believe I never stick to exercise, you’ll interpret setbacks as evidence supporting that identity. This self-narrative lowers persistence and raises sensitivity to small failures.

• Perfectionism and all-or-nothing thinking. If you believe that workouts must be long, hard, or flawless, you'll try to avoid them at all costs..

• Environmental cues and social norms. Your physical environment and social circle shape your behavior. If your home, work, or friends don’t encourage exercise, it’s harder to start working out.

• Boredom or poor fit. If you choose an activity that bores you or doesn't fit your lifestyle, you won't feel motivated to continue doing it.

The good news is that these don't define who you are and what you do indefinitely. You can redesign these systems with small habit changes.

Mental Health and the Motivation to Work Out

Mental health is one of the most important drivers of whether someone starts and keeps exercising. Conditions such as major depressive disorder, anxiety, chronic stress, ADHD, and insomnia can alter the mechanics of motivation because the brain operates under different constraints.

Depression, for example, lowers energy levels, reduces interest in activities you've previously considered enjoyable, and makes even small tasks feel impossible to finish. Sometimes, depression can also manifest as weight loss or weight gain, which affects someone's body image perception.

Anxiety, on the other hand, can make people worry about injuring themselves while working out or being judged at the gym, for example, so they may avoid exercising altogether.

Most people with ADHD can find it incredibly difficult to start tasks, stay engaged, and manage their time. All three are very important when it comes to exercising.

How to Motivate Yourself to Work Out

Right now, a future where you work out regularly might seem implausible, but trust us, you'll get there! Just take things slowly, and you'll find a routine you'll truly enjoy! And we're here to help you along the way with these practical, science-backed methods to find joy in working out!

1. Identify Your Workout Goal

This is the most important step. To get motivated, try to understand what you want to achieve by working out. It doesn't have to be the all-encompassing I-want-to-be-healthy goal. This is definitely an important end-goal, but it's not always enough.

So, find something that works specifically for you. Maybe you want to lose weight to wear those jeans again. Maybe, on the contrary, your goal is weight gain, so you want to build muscle. Or perhaps you want to learn how to dance and express yourself more freely. Or maybe you want to have more energy to keep up with your kids.

Do this:

• Write your one-sentence why that anchors your workouts.

• Create a SMART goal (specific, measurable, achievable, relevant, time-bound). Example: Run 3x per week, 30 minutes each.

• Anticipate obstacles and list contingency options. Example: If childcare falls through -> 20-minute home session

• Review your fitness goals monthly and adjust them if needed.

2. Choose a Physical Activity You Really Enjoy

For some people, going to the gym feels like eating chocolate! Others get so bored at the gym that they swear they'll never come back. And that's okay. Everyone's different. You just have to find an enjoyable activity that makes exercising fun! There's no need to push yourself to do something that bores or irritates you. Loving what you do is truly a powerful motivator! You'll find it much easier to incorporate that activity into your daily routine.

For example, if you like martial arts, go for it! It's an excellent way to work out. Or maybe you want to learn salsa or bachata - yet again, go for it! And don't be afraid to mix things up a bit. If you've been going to the gym but have been feeling unmotivated lately, reduce your gym sessions and try something new.

3. Start Small!

You'll find it overwhelming if you suddenly change your entire routine and start working out every day. Here's what you can do instead:

• The 10-minute rule. Commit to 10 minutes of physical activity. If you're enjoying it, you can continue. If you feel like stopping - not an issue! You still achieved the minimum and kept the streak. That's a success!

• Micro minimums. Have non-negotiable tiny thresholds: 10 squats or a 10-minute walk.

• Progress with small increments. Work harder as you progress. Increase volume by ~10-20% per week for durability.

• Leverage habit stacking. Pair new habits with existing habits (after coffee → 5-minute mobilization).

4. Find a Way to Work Out that Works for You

Many people find physical activity really boring, whether it's running, working out at the gym, or practicing Pilates.

If possible, try to pair exercising with another activity you enjoy. For example, you can listen to an audiobook or a podcast while you're running. Or you can watch a movie while walking on the treadmill.

Keep in mind that this might distract you from the physical activity itself, which is a disadvantage if you want to build muscle, for example, in which case it's very important for you to focus mentally, not just physically, on the workout. However, it's an excellent method that can get you started!

5. Accept That You'll Need to Give Up On Another Habit

Time is finite. Every new commitment requires trade-offs. If you want to exercise regularly, you'll need to give up on another activity, whether it's going out with your friends, reading, or watching Netflix. In some cases, you may even have to deprioritize work or household tasks.

You can use the Eisenhower Matrix, for example, to identify the tasks/activities you can drop so you have enough time for your workouts.

6. Focus on Consistency, Not on the Results

Working out is all about consistency, precisely because the results don't appear overnight. Make it a habit to simply show up, even if you don't want to.

And even if your workout sessions don't go as planned, be proud of yourself for showing up after all. This is progress. And months from now, you'll reap the benefits.

7. Work with an Instructor

This takes us back to planning, which can be difficult for some people, whether it's because of a lack of time, decision fatigue, or even ADHD. In this case, an instructor can really help! They'll take the planning burden off your shoulders, and you'll simply have to follow instructions. Plus, you'll benefit from a fully individualized plan.

8. Track Your Progress in a Simple Way

Motivation often comes from seeing results, not just waiting to feel them. Sometimes you don’t notice your progress in the mirror right away, but you might realize you’re lifting heavier, running farther, or recovering faster. That’s fuel to keep going.

Do this:

• Keep a quick workout journal (even one line per session).

• Snap a monthly photo (same lighting, same pose) to see changes over time.

• Celebrate small wins: more reps, better form, fewer rest breaks.

9. Create Accountability and Support Systems

It’s much easier to skip a workout when no one else knows about it. But when you make it social, even in a small way, you’re more likely to show up. Accountability is like an invisible push on the days when your motivation is low!

You can:

• Find a workout buddy (in person or virtual).

• Join a group class or community challenge.

• Post your weekly goal publicly (friends, group chat, social media).

10. Reward Yourself Along the Way

You don’t need to wait until you reach the big goal to feel good. Small, consistent rewards can truly keep you excited! Make sure the reward doesn’t cancel out the workout (e.g., running 5K → eating 5 donuts), but still feels enjoyable.

Here's what you can try:

• Treat yourself to a new workout playlist, book, or podcast episode after sessions.

• Use a habit tracker app and give yourself a reward when you hit a streak.

• Plan a fun event (day trip, dance class, new gear or gym clothes) after sticking to workouts for a month.

11. Anchor Your Workouts to Your Identity

Instead of thinking I’m trying to work out, start thinking I’m the type of person who moves daily. Identity shifts are powerful because you stop relying only on motivational factors. Instead, you act in line with who you believe you are.

Here's what you can try:

• Write down a simple identity statement: I am someone who takes care of my body daily.

• Link your workout routine to that identity. (I never skip brushing my teeth → I don’t skip movement.)

• Reinforce the identity by repeating it, even when you don’t feel like it.

How to Motivate Yourself to Work Out When You Have Symptoms of Depression

If you have depression symptoms, it's important to seek professional help. A therapist can truly help you regain the motivation to exercise and implement healthy habits into your routine, as well as manage your symptoms more effectively.

To help you incorporate regular exercise into your routine, we've prepared some tips that can keep you moving even on days when you can't even get out of bed. However, make sure not to push yourself too hard. Forcing yourself to work out can sometimes do more harm than good.

1. Start at a Different, Lower Entry Point

• Aim for the smallest possible movement that still counts: a 3-5-minute walk, standing mobility, or one circuit of bodyweight moves.

• Micro-goals increase the chance of completing something; completion fuels dopamine and can sometimes trigger continuation.

2. Make Exercise Part of Symptom-Management, not a Fix

• Reframe: the goal is to support mood and sleep rather than “fix” depression overnight or suddenly become an expert at strength training, for example. Short, regular sessions that improve sleep and lower stress often matter more than intensity.

• Use movement as a tool: a 10-minute walk after a stressful meeting or gentle stretching before going to bed.

3. Match the Activity to Your Current State

• Low-energy days → gentle movement (walking, stretching, restorative yoga).

• Restless/high-anxiety days → higher-intensity or rhythmic activities (jogging, boxing, interval circuits) that use up excess arousal.

• Boredom/ADHD → choose novel/stimulating activities, or use music/podcasts to boost engagement.

4. Prioritize Consistency and Flexibility over Intensity

• When mental health fluctuates, the only sustainable rule is to show up in some way. On these days, a short session counts just as much (or maybe even more than!) as longer, more intense sessions.

• Track consistency (days moved) rather than performance metrics.

5. Seek Professional Support

If symptoms are moderate-to-severe, work with a licensed psychologist. While exercise can definitely improve mood, it is not a replacement for therapy or treatment. In fact, if you force yourself to work out even if you really cannot do that, you might be reinforcing feelings of guilt or a sense of failure, which can worsen your depression symptoms.

Find The Motivation to Work Out with Mendi

Mendi is a consumer-grade neurofeedback device using fNIRS technology to measure blood flow and oxygenation in the prefrontal cortex. It leverages the brain's neuroplasticity, teaching it to self-regulate. All you have to do is wear the headband and play a game on the Mendi app, where you receive real-time feedback that reflects your brain's activity in the PFC (which is associated with focus, planning, decision-making, and emotion regulation).

You're probably wondering what this has to do with exercising, right? Well, it's pretty simple:

When Mendi Is Likely to Help More

• When mental barriers are a major part of the difficulty (e.g., procrastination, distraction, anxiety, difficulty sticking with plans).

• When workouts have already been tried before, but consistency is lacking rather than desire or physical constraints.

• When one is already using good basic systems (goal-setting, small steps, enjoyment, environment). Mendi can amplify or support those, rather than replace them.

• When one is patient and willing to train regularly (neurofeedback needs repetition; effects are gradual).

Keep in mind that if you have a mental health condition, you should confirm with your therapist that Mendi can be safely incorporated into your routine. The Mendi device is not a medical device and does not substitute medical advice, diagnosis, and treatment.

Final Thoughts

Finding the motivation to work out isn’t about willpower; it’s about designing a brain and lifestyle that make movement the default choice. You don’t need to overhaul your life overnight. You need consistent small wins, compassionate flexibility, and systems that support your future self.

That’s why adding Mendi neurofeedback to your toolbox can be so powerful! Instead of just battling with fleeting motivation, you train the very part of your brain that controls focus, planning, and resilience. It’s like upgrading your mental operating system so that working out doesn’t feel like such an uphill battle.

If you’ve ever found yourself stuck on the couch saying, “I’ll start tomorrow,” maybe it’s time to try something different, something that trains your brain to choose action today!

Frequently Asked Questions

Why can't I motivate myself to exercise?

You might find it difficult to motivate yourself to exercise because the brain values immediate comfort (rest, scrolling, TV) over delayed benefits like health or fitness. Moreover, people with depression, anxiety, ADHD, or chronic stress may find it more difficult to motivate themselves to work out.

Why am I so lazy and unmotivated to exercise?

The lack of motivation to exercise is rarely about laziness. More often, it happens because of mental fatigue, stress, lack of sleep, or not finding the right activity that fits your lifestyle. When exercise feels like a chore instead of something enjoyable, your brain naturally resists it.

Why is it so hard for me to work out?

It might be hard for you to work out because starting a workout requires energy, focus, and planning, all of which get drained by daily decisions and responsibilities. If your environment or routine doesn’t support exercise, the extra friction makes it feel much harder.

How to force yourself to like working out?

You can’t “force” yourself to like working out, but you can experiment until you find a form of movement you genuinely like: dance, hiking, swimming, or even short walks. You can also pair workouts with rewards, music, or social support, as this rewires your brain to associate exercise with positive feelings.

How do I start a workout routine if I'm a complete beginner?

Starting with a daily 10-minute walk is a great way to ease into a workout routine. Just remember to gradually increase your exercise duration and intensity while setting realistic goals to keep you motivated!

How do I stay motivated to work out regularly?

To stay motivated to work out regularly, set realistic goals, schedule your workouts, and find activities you love. Remember to track your progress and reward yourself for sticking to your routine. It's all about making it enjoyable!