Having been in national lockdown for what seems like an eternity, it’s not at all surprising that many of us have lost all motivation. I can assure you that you are not alone if you feel distracted and lackluster when it comes to both work and working out. At the moment there’s no right way to feel or act as we’re all struggling with the loss of our everyday lives. If the best you can do is get out of bed then I salute you. But if you do want to use this time to aim towards your goals there are some fairly easy ways to get back into the swing of it.
Top Tips: How To Stay Motivated During Lockdown
1. Get Planning
The night before, write out an achievable to-do list that’s both personal and fitness orientated. Being in isolation we all need routine and discipline. Remember what’s easy to do is easy not to do. Once you have done something on the list, tick it off, or as I like to do, put a big line trough it. If you’ve done something that wasn’t on the list, write it on the list then tick it off. Small wins like this highlight success and keep a positive mindset.
2. Before writing it down, break it down
Short-term goals and mid-term goals give you something to check progress against. For example, you could set yourself a goal that by the end of the week you will be able to run non-stop for one mile or be able to do 20 press-ups. By breaking them up once again, you create achievable small wins, and by writing it down, you then become accountable to yourself.
3. Try the 15-minute rule
If you don’t feel like training, strap on your trainers and go give yourself 15 minutes on the run. If after 15 minutes you decide you still don’t want to train then fair enough…however, it rarely happens.
4. Virtually train with others
Association is two things – It’s powerful and subtle. [Virtually] surround yourself with positive people who are on the same wavelength as you and you will find this boosts you and motivates you. If you’re hanging [virtually] with the wrong group then it becomes easy not to train. Find yourself a solid squad (or contact me), decide on a time and check-in with each other every day or so at that same time. By making it an online event, no one will want to miss out.
5. Regularly check in on yourself and your progress
Accountability really is key. It’s so easy to get bogged down in the moment or worry about how far away the goal is, but take a few seconds to look at where you have come from. This time will pass whether you use it productively or not, it’s your choice how you come out the other side.
6. Get yourself outside
It’s a proven fact, exercising outside is both great for your physical health and also your mental health. You can’t have one without the other. Admittedly, here in the northern hemisphere, the weather isn’t great at the moment, however, daylight and exercise is king when it comes to being motivated. Be sure to follow the current government guidelines.
7. Aim to do something every single day
Our bodies are both meant to be used and active. Vary your programme to keep it interesting for yourself and if you’re getting bored, change it up.
8. Reduce your calorie & alcohol intake – create a routine
When we’re in isolation, we are much less active than normal. This means we don’t need to consume as many calories. By eating healthily we can hit the gains hard from both sides, exercise and our diet. Of course, temptation is heightened and we all love our snacks, however, try and stick to a similar eating pattern each day and get into a routine. Just as you would in your ‘normal’ working week.
Try these 8 steps for the next 8 days and you’ll notice the change in your performance and mindset.
Is there anything I’ve missed out on how to stay motivated during lockdown? It so, please leave a comment below.
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Jeff