Top five hacks to boost your motivation when it’s dipping

When trying to meet fitness goals, it can be an everyday struggle to work up the motivation to carry on with a routine. There could be a lot of reasons for this but most are related to setting unrealistic goals.

Remember, your goals need to be specific, measurable, achievable, realistic and time bound for them to be effective. Assuming that’s not your problem, there are some easy things you can do to reclaim your drive.


Music has a profound impact on us emotionally. If you’re struggling to make it to the gym, set an alarm on your phone to wake you up with a song that gets you energised. It will serve as both a mental trigger that it’s time to work out and give you a mental boost to get out of the door.

Also, set yourself a new workout playlist if you find your motivation is waning during your routine to help maintain interest.

Energising foods

Make yourself a snack or smoothie with energy boosting ingredients like oats, yogurt, berries and bananas. You’ll get that kick start around 20 minutes after enjoying the food that will keep you pushing through your workout.

However, avoid high-calorie or crash-inducing beverages like energy drinks or coffee, and drink plenty of water while you work out to prevent dehydration.

Exercise buddy

Find someone to go to the gym with you! A reliable friend with good willpower may help you achieve your routine easier. Plus, it’s more fun when you have a partner.

In addition to conversation, they can help you with some of the more challenging equipment which you may not have been comfortable using when visiting the gym alone, and you'll be more likely to go to the gym if someone is expecting to see you there. 

New routine

Change it up! If you always go to the gym and do 15 minutes of cardio, 15 minutes of weights and 15 minutes of stretching, why not do a 30-minute dance class plus 15 minutes of yoga or body weight exercises for a change of pace? There are plenty of interesting workout plans available online that can help.


Remember to incrementally reward yourself as you hit each major milestone on the way to your goals. You’ll have plenty of little things to look forward to as a result. Rewards could be anything from a new piece of gym equipment to a new book!

Be creative and set both the rewards and goals in advance. Remind yourself how close you are to the next reward after each step you complete.

If none of these techniques work for you, re-evaluate your original goal and consider further breaking it into smaller steps to make it less challenging to achieve. A goal that takes longer to achieve is better than one that goes unmet. Being able to make progress on your goals will make you happier overall.

Need help achieving your goals? Find out how a membership at the Audley Club could help you.