This document provides 7 tips for improving exercise motivation. The tips include: not overthinking exercise and just doing it; imagining how you will feel if you don't exercise; focusing only on the next exercise session and not an entire routine; regularly considering the physical and psychological benefits of exercise; varying your exercise routine; visualizing yourself exercising; and using self-hypnosis to motivate yourself. The document emphasizes that developing exercise motivation requires work but can be achieved through applying strategies like not making excuses and focusing on one workout at a time rather than an entire routine.

1. Motivate your mind to get you moving with these incisive
exercise motivation techniques.
“I’m going for a run soon, I really am. I’ll just finish this article and then I’ll do it. … Ah, better
just return Roger’s call. … Mm, feel a bit peckish; can’t run on an empty stomach! … Feel a bit full
now, better wait a bit. … Ah, this is the Simpsonsepisode where Homer…I’ll just see the end of it.
... Oh, I don’t believe it! Rain clouds! I’ll just see if it clears up. … It’s getting dark now, I don’t
really like running at night. … Ah, that’s a shame, I really was going to have that run. Well, I’ll do
it tomorrow!”
Lie! That’s what we do. To ourselves and to anyone who’ll listen. You see, part of me knew I had
no intention of going for that run. But this is past.
Actually, I love to exercise. Honest. And not just because it helps me sleep deeply and increases
my energy.
I agree that exercise motivation doesn’t come naturally to most people. It didn’t for me. I had to
work at getting and keeping myself motivated to run, do yoga, and lift weights.
The following are motivation tips that work for me (and for many of my clients who need to
exercise). If you need exercise motivation, they’ll help you, too.
Exercise Motivation Tip 1: Don’t think, just do.
Don’t give yourself time to think; over-thinking about exercise saps motivation. If you have
scheduled exercise for 5.30 pm and you find yourself thinking about it during the day, then make
yourself think about something else. At 5.30, just do it. Paralysis through analysis is not the way
to exercise motivation. It’s like getting out of bed; the more you think about it, the more time
you spend in bed. Just do it. There are times when it’s best not to think.
Emil Zátopek, one of the greatest middle- and long-distance runners in history, once said: “If one
can stick to the training throughout the many long years, then willpower is no longer a problem.
It’s raining? That doesn’t matter. I am tired? That’s beside the point. It’s simply that I just have
to.”
Tell yourself your upcoming session is “non-negotiable”. Are you one of life’s contenders or not?
But if you can’t help yourself and you do start thinking about not doing it, then consider my next
tip…

2. Exercise Motivation Tip 2: Imagine how you will feel if
you don’t exercise.
This is a strange one, as most motivators try to get you to focus on how great you’ll feel (which is
also effective). But this tip is shockingly effective.
If you find yourself trying to wiggle out of exercise, focus on how you’d feel later if
you didn’t exercise. If you don’t go for that walk, run, or aerobics session, you feel:
disappointment in yourself, weakness, the absence of the “feel good” chemicals that’d be
circulating if only you’d been motivated enough to exercise.
Really imagining how you’ll feel if you don’t fulfil your next scheduled exercise session may be
enough to propel you into action. And, leading on to the next tip, there is only ever one exercise
session to think about.
Exercise Motivation Tip 3: Only look to the next session.
Constantly telling yourself: ”I have to exercise three times a week” or ”every day” can feel
overwhelming. Why do that? Forget it and just tell yourself, ”I am going to exercise today.” That’s
all. Of course, all the single exercise sessions soon add up.
Exercise Motivation Tip 4: Regularly consider the
wonderful and plentiful physical benefits of exercise.
Improved heart and lung function
Better complexion
Better sex life (and more chance of getting one!)
Better digestion (and bowel function)
Brighter eyes
Slimmer and more toned body
Deeper, more refreshing sleep
More attractive appearance
Increased youthfulness
More efficient metabolism, meaning you even burn more calories betweenexercise sessions!

3. I love the thought that for almost twenty-four hours after an exercise session you are burning off
more calories than you would have been. Even when you sleep!
Re-read this list between exercise sessions. Keep it fresh in your mind.
Exercise Motivation Tip 5: Regularly consider the wonderful
and plentiful psychological benefits of regular exercise.
Better mood: Physical movement is the quickest way to produce serotonin (the brain’s
”happiness chemical”). The more intense the movement, the more serotonin is produced.
Regular exercise three times a week has been found to be more effective at lifting
depression than taking antidepressants. (1)
Self-confidence: Regular physical exercise gives you a sense of self-mastery, increasing
confidence and self-esteem. This can have knock-on benefits to other areas of life.
Stress management: Exercise makes you better at dealing with stress. When under pressure,
fit people show less physical tension and a lower resting heart rate than less fit individuals.
Increased intelligence: Working out improves your brain as well as your body. You can
become smarter, and improve your memory and other mental functions! Chess champions
often up their physical exercise program before big chess tournaments.
Exercise Motivation Tip 6: Vary your exercise routine.
Take a week off from the gym or the aerobics class and go jogging in the park to get the mood-
boosting effects of being in nature. A night of dancing is great exercise. Do some gardening. Run
with the dog. Mix it up. Variation is the spice of life - and of exercise motivation.
Exercise Motivation Tip 7: Visualise yourself exercising.
The body does what the mind conceives. You are much more likely to do something, anything, if
you strongly imagine seeing yourself doing it in your mind. (2) The better able you are to visualise
yourself exercising (as if watching yourself from the outside), the more motivated you’ll actually
be to do it. You’ll have set yourself a mental blueprint that now wants to be activated.
Learning self-hypnosis is a great way to motivate yourself.