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It’s always the same old story – every Sunday night you are pumped on the idea of starting a whole new life come Monday morning. Then Monday comes, the alarm goes off, you take one look at your trainers pining for you at the doorway, hit the snooze button and pull the covers on. A story as old as time. However, all that’s about to change. Your dreams of healthier and fit will stay dreams no more, just as soon as you soak up on all these proven effective ways that will keep your motivation high and get that body out the door. Here are 6 proven ways to keep your workout motivation.

Check out these 6 tips that will surely keep you motivated

Reward yourself

One would think that being more in control of your health, weight and level of fitness would be incentive enough. However, to many people, these benefits seem too abstract to serve as great motivators and they need something more immediate and palpable. If this rings a bell, try a different type of incentive – immediate and real reward. Promise yourself that, if you get through your morning run or a session at the gym, you will treat yourself with a nice and delicious smoothie and even two episodes of your favorite TV series. You will be amazed at the effect that dangling the proverbial carrot in front of yourself can have on your motivation.


Make a contract

If you can sign a contract with a bank when opening an account, why not sign one with yourself? However, as you’re more likely to break a promise you’ve made privately, it’s best to make the commitment in front of your partner or a group of friends. As an additional nudge, include a penalty clause. For instance, note down that every time you skip your workout you’ll pay a friend 20 dollars. That way, if you fail, there isn’t only the embarrassment you have to live through when your friends find out you didn’t keep your promise, but there could be some wallet-bleeding involved as well.

Right gear, right attitude

There is actual scientific evidence that suggests that wearing proper workout gear is bound to keep you moving. Researcher Hajo Adam says: “It’s all about the symbolic meaning that you associate with a particular item of clothing. I think it would make sense that when you wear athletic clothing, you become more active and more likely to go to the gym and work out.” That is why it’s important to choose the right fitness wear, perhaps even choose colors that inspire us. You can find additional encouragement by wearing an outfit that can be worn in the gym, but that’s also stylish enough to take out for coffee afterwards.

Implement the 5-minute rule

The 5-minute rule is as simple as it sounds, and even more effective. Get up, set a timer and start your workout. If after five minutes you still don’t feel like doing it, you have full permission to quit. However, once you endure the first five minutes, the adrenaline will kick in and you will definitely not feel like quitting – we promise.

Surround yourself with motivational quotes

One should never underestimate the power of positive reinforcement. Whether you’re trying to drop a few pounds or looking it’s always good to surround yourself with external motivation and positivity when you find yourself lacking the internal one. Sometimes these quotes can be gentle and encouraging, while other times they can stand to be more on the ‘tough love’ side, such as: “You don’t get the ass you want by sitting on it.” The bottom line is, find the type of quotes that work for you, put them in visible places so they stare right at you as soon as you wake up, and they will force you to get up.

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Join a community

Sometimes it’s difficult to pull it off and keep yourself going on your own. One great option is to team up with a friend who’s a health nut (we all have at least one), and do your workouts with them. Their energy will enhance yours, and the motivation they have is bound to brush off onto you. If you don’t have such a friend, make new friends! Join a running club, find a sports league, take a fitness class, strike up a conversation with that person who once asked you to be their running buddy or to spot them at the gym. If you can’t keep your enthusiasm levels high at all time, find someone who can and tag along.