Struggling to Exercise? You're Not Alone.

Most of us reach a point where we struggle to maintain an exercise routine for staying healthy. I can relate, which is why I believe it's important, especially as we enter the sweets-filled holiday season, to practice compassionate self-care and adopt gentle approaches to our workout routine this month.

Not to blame our lack of structure on the holidays because honestly there is a number of reasons, including.... you guessed it, lack of structure! Not to mention overwhelm, fatigue and increased stress during this time of month. General low-motivation or our environment doesn't support a healthier lifestyle. Along with procrastination and self-sabotage.

How do I overcome it?

Create a routine
1. Schedule and use a timer to stay on track during specific times in your day when energy is highest or recognize when you are doom-scrolling and replace it with a healthier habit.
Start small
1. Commit to 5-10 minutes. Often times, once you start you'll feel motivated to do more! We spend about 1-3 hours scrolling on Tik-Tok anyways, replace it with gentle stretching or a slow walk outdoors.
Make it fun
1. Choose something you genuinely enjoy doing whether its dancing, yoga, or an online fitness class. Get an accountability buddy to join you!
Change your environment
1. Set up a dedicated space in your room or home, use apps and music create the perfect atmosphere. Add motivating images around your space as healthy reminders!
Use Accountability
1. Invite a friend, join a class, or use an app to track yourself and stay accountable.
Focus on the benefits
1. Remind yourself why you wanted to exercise, whether its for your health, energy, mood...etc.
Reward yourself
1. Celebrate the small wins like, completing a workout, to build positive reinforcement!

"...but what if I could be doing something more productive..."

What you’re experiencing is deeply human, and it’s understandable that your resistance to exercising might be tied to the emotional weight you’re carrying. Let's break it down further..

The thought of 'I could be doing something more productive' stems from a perfectionistic mindset, or an over emphasis on external productivity. EXERCISE IS PRODUCTIVE! To be honest, I have to remind myself this often. But exercise is productive, especially when tied to personal goals like improving your physical and emotional well-being.

Reframe the thought:

Instead of seeing exercise as time away from productivity, view it as an investment in your ability to be productive later. Even 5–10 minutes can boost energy, focus, and mood.

Action:

Tell yourself, “By moving now, I’m taking care of my future self.”

"...I'm just lazy and it's going to take forever to lose the weight...."

We tend to place a lot of pressure on ourselves to meet a specific outcome, weight loss, which makes the task feel overwhelming. We humans are also incredibly hard on ourselves, tying our self-worth to how much we can “achieve” through exercise.

Reframe the belief:

Being “lazy” is just your brain trying to protect you from discomfort. It’s not who you are; it’s a temporary state. Instead of focusing on how far you have to go, celebrate small wins.

For example: “I moved my body today, and that’s enough.”

Action:

Set tiny, non-intimidating goals. Instead of “losing weight,” make the goal showing up for yourself for 5 minutes a day. Consistency builds self-trust.

Reconnect to the WHY, instead of exercising to "fix" or "earn" something, think of it as a way to nurture yourself. We are going through a lot at the moment and movement can be a way to process this and even help to release emotions.

Taking a Gentler Approach

Shift your goal to a goal of healing rather than weight loss. Choose gentle activities like yoga and stretching or walking.

Redefine your success. It isn't about the exercise, it's about showing up for yourself even if its deep breathing.

Practice self-compassion. When your inner critic is trying to take over counter it with positive affirmations like "I am doing my best right now" or "My worth isn't defined by what I do or don't do".

Release the pressure. Some days exercise might just feel like too much and its OK! Healing takes time. On those days ask yourself: "What's one small way I can care for myself right now?"

Check out my weekly healing gentle exercise plan!

Get the PDF version here:

Shelby Secor, LMHC

12/11/24