The power of habit
The best thing you can do for yourself is build good habits, because small, incremental changes lead to significant transformations over time. Whatever your habit is, what matters most is discipline and consistency. Trust the process.
The things we do can be overwhelming. The thought of an hour-long strength workout can be discouraging, but 10 push-ups doesn't sound so scary. Chances are that after 10 push-ups you'll do 10 squats, and from there it takes care of itself.
You don't have to wait for motivation to get started. Action breeds motivation, motivation breeds inspiration, inspiration breeds action, and the loop closes no matter which one you start with. If you have no motivation, start with a small action.
Start doing something for 2 minutes. If after two minutes you still don't feel like it, give yourself permission to stop. As they say, getting started is half the battle.
I've found that if I just get out of the house to train, the workout is as good as done. The only resistance is leaving the house; after that I'm on autopilot.
Even if you only do half a workout because you feel worse or have less energy, the day isn't lost, because you still trained. Half a workout is still a workout, and as far as keeping the habit goes, you're better off than if you'd spent that time lying on the couch. Every time before I leave the house, I repeat in my head: if I just get out the door, the workout's done.
You can cut the resistance even further by packing your gym bag the day before, and by training first thing in the morning or in the middle of the day. Evenings are the hardest for me, because that's when the fatigue kicks in. Getting your stuff ready ahead of time plays a key role, because all you have to do is grab the bag and walk out the door.
The price of inconsistency
A jar labeled PRICE OF INCONSISTENCY is a special jar that excuses any missed workout. You can skip as many workouts as you like, but remember the price you have to pay for it!
My price of inconsistency is putting PLN 1,000 (about $250) in the jar for every missed workout. Yes, you read that right. A thousand złoty for every missed workout. It has to hurt, and I have to be really determined for laziness to win this fight.
What happens to the money in the jar? Your beloved takes it and blows it all on crap.
The rules are simple:
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You commit to training on specific days. For example, Monday, Wednesday and Friday.
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It's Tuesday and you didn't train yesterday? PLN 1,000 into the jar!
No moving days around, no making it up on the weekend, none of that. It's PLN 1,000 into the jar, and the only excuse is a doctor's note.
How many workouts do you think I've missed so far? Luckily for my budget, my jar has been empty for many months.
Madzia, on the other hand, has already topped up the jar twice for bringing her phone into the bedroom after 9 p.m.