5 Science-Based Tips To Stay Motivated For Your Workouts

Your 5.15 a.m. alarm sounds, and instead of getting right up for that morning HIIT session… You give your gym bag the side-eye. For the next 60 seconds, you start to justify why you shouldn’t work out today. Where did all of your motivation go from the night before? More importantly, how do you get back your fitness mojo? Of course, you already know the usual workout motivation tips: 'visualise your success', 'create a fitness playlist', and 'write down inspirational quotes'. But let's be frank. These are pretty much useless when your bed is calling out to you.

Luckily, there are other proven methods that’ll keep you from hitting that snooze button. 

#1 – Dress for a workout, no matter how you’re feeling 

Our brains are susceptible to something called ‘enclothed cognition’ – a technical way of saying that dressing for the part can fuel your motivation to complete a chosen task. So, the next time you find yourself giving your gym bag the once-over? Just tell yourself that you’ll put on your workout clothes (you could even do so in your bed!) and see where it goes. More likely than not, you’ll end up successfully getting a sweat sesh in.   

#2 – Make a commitment with a friend

Working out with a buddy not only makes exercise more fun but also holds you accountable. And ideally, he/she should be more physically fit than you. Why? It’s all got to do with a phenomenon called the ‘Kohler effect’. This is where exercising with someone we perceive as more capable motivates us to try harder than we would alone. How much harder? According to research from Kansas State University: 200%! Impressive, we know.

#3 – Get rid of the ‘all-or-nothing’ mentality 

Sometimes, the thought of working out for an hour can be much worse than the workouts themselves. On days when this mental malaise strikes, don't make it an 'all-or-nothing' choice. Just commit to 5 minutes – or go to the gym to do a quick HIIT session. Once you start working out, you'll likely want to extend your session. And even if you don't, at least you're one step closer to building a habit that’ll ultimately help fitness become a more integrated (and natural) part of your daily routine. 

#4 –  Create and celebrate ‘micro-goals’ within a larger goal

Maybe your goal is to deadlift 100 kg – and two weeks into your workout routine, you’ve improved your ability from just the barbell (i.e. 20 kg) to 50 kg. Even though you haven’t yet achieved your goal, take pride in reaching this mini-milestone along the way. Creating and then acknowledging these micro-goals' achievement can provide the crucial confidence boost you need to keep pushing toward the bigger goal.

#5 – Make diet changes at the same time 

You already know that the best way to stay healthy is to exercise and eat right. But if staying motivated to work out is already so challenging, how will you find the willpower needed to sustain healthier eating choices? Here's a little-known secret: do both at the same time. Researchers at the Stanford University School of Medicine have discovered that when individuals focus on changing exercise and diet simultaneously, they see higher levels of motivation than tackling them sequentially (i.e. one after the other). So, time for you to relook your nutrition?


Not sure where to start? Why not look at increasing your protein intake? Protein is one of the most satiating macronutrients around, which will ultimately help with weight management. That said, for most people, hitting their daily recommended protein intake (1.2 to 2.0 grams per kilogram of body weight) with just whole foods is next to impossible. This is where Lean Blend’s protein water comes in. Vegan, dairy-free, gluten-free, and naturally sweetened with real fruits – light and refreshing (say goodbye to protein shake bloat!); a silky-smooth mouthfeel, always.