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Sure, working out is good for us, but what if we’re just not in the mood? As in, totally not in the mood. Is there hope?

Yes. Research shows that even our most slothful selves can get active, stick with the program, and (shocker) enjoy it.

The key is reframing how we think about physical activity. Fitness is usually sold to us as something that will help us live longer and reduce our risk of chronic disease. While this is true and great, that knowledge doesn’t necessarily motivate us in the moment to do push-ups instead of downing Doritos®. These four approaches work better.

#1 Ask: What will it do for me right now?

Immediate benefits—like relaxation, joy, stress relief, and sharp thinking—are far more motivating than the distant prospect of better health, according to behavioural scientists.

Happy guy working out

Identify the immediate perks

Those perks include a better mood, increased energy, a brainpower boost, stress relief, sharper focus, and positive feelings for yourself.

“I think back to the last time I finished a workout and how good it felt.”
—Jason H., fourth-year undergraduate, University of New Brunswick

“I love to run. Running is the best high there is.”
—Tashonna M., third-year undergraduate, Fleming College, Ontario

“Intrinsic feelings of success are highly valuable. People have to experience [the immediate benefits of exercise] for themselves. And the only way they will do that is if they perceive this goal [as] possible to achieve,” says Dr. Catherine Sabiston, Canada Research Chair in Physical Activity and Mental Health and Associate Professor, University of Toronto. “It’s about setting realistic goals, such as walking to your next class, and then noticing how good you feel in your next class because you walked.”

“I play my favourite workout song on my phone and that gets me the mood to engage in physical activity.”
—Tulsa P., third-year undergraduate, University of Regina, Saskatchewan

“I’ll remember the time I was in a dull meeting and had to run outside to grab something, then how much more alert I felt afterward.”
—Jerome G., third-year undergraduate, Rochester Institute of Technology, New York

“I reflect on how exercising has helped my mood in the past. I want to keep the good feelings coming.”
—Amelia H., second-year undergraduate, University of Guelph, Ontario

#2 Mind trick: “This isn’t about fitness”

Some physical activities don’t feel like exercise, especially when you’re doing something you can get lost in and actually enjoy. In a recent survey by Student Health 101, many students described fitness as a mind game.

Girl indoor rock climbing

Lose the rules

“Toss out any rules you might have about how to exercise, because research shows you won’t keep it up [if those rules don’t reflect your feelings],” says Dr. Michelle Segar, director of the Sport, Health, and Activity Research and Policy Center at the University of Michigan.

Give yourself permission

“Even a five-minute bout of activity is enough to create a positive change,” says Dr. Sabiston.

“I tell myself that I will only go for ten minutes. After the first ten minutes are done, I usually want to keep going.”
—Myura C., second-year undergraduate, Mount Royal University, Alberta

“Find an activity, game, or sport that you enjoy. Even if it’s only mildly active, it can get the ball rolling.”
—Jeff P., fourth-year undergraduate, Saint Mary’s University, Nova Scotia

“The general mentality around exercise is that it has to be done in a gym or on a treadmill or cardio machine. But it’s critical to find a physical activity that you enjoy because if you don’t enjoy it, you are not going to do it long term,” says Dr. Sabiston. “[Not everyone] enjoys high-intensity exercise. And thinking that exercise has to be high intensity can set someone up for failure before they even start.” What sets you up for success? Doing stuff you like, at a pace you like, in places you like.

“I like to walk, so I’ll call a friend who lives nearby and we go for a long walk around the city. It’s a good way of getting some exercise and catching up.”
—Shanyne C., second-year undergraduate, University of Regina, Saskatchewan

“I use studying as a motivation for running. I run to campus and get my library time done before running back home.”
—Hannah L., second-year graduate student, Memorial University of Newfoundland

“I do yoga videos. I don’t have to leave my house or change clothes.”
—Rachelle B., third-year undergraduate, University of Windsor, Ontario

“Walking to a nice (and far away) park or waterfront to read.”
—Elif Su C., fifth-year undergraduate, Johns Hopkins University, Maryland

#3 Claim a tangible reward

Try associating fitness with a tangible reward. Again, this gets to those immediate benefits. If you’re someone who is motivated to avoid penalties, use that too.

cocoa smoothie drink

Set a goal and relish the reward

Maybe it’s only at the gym that you can watch cable TV. Maybe you get a smoothie afterward.

Consider a commitment contract:

“For example, you give money to a friend. If you hit your exercise target, you get the money back, but if you don’t, your friend gets to keep it,” says Dr. Fred Zimmerman, a professor in the Department of Health Policy and Management at the University of California, Los Angeles, who researches exercise behaviour.  “The incentive has to be something that you want in order to be powerful,” says Dr. Ryan Rhodes, Director of the Behavioural Medicine lab at the University of Victoria, British Columbia. “Eventually, you want the incentive to become the act of exercising itself.”

“Sometimes, I’ll say that I’m not allowed to do something until I’m active, and only after that will I reward myself.”
—Kyla X., first-year undergraduate, University of Windsor, Ontario 

“I make it a rule that I can only watch a TV show if I’m working out. So if I want to know what’s happening on Game of Thrones, I have to be running.”
—Andi L., second-year undergraduate, University of Kansas

The free goal-setting platform StickK leverages the power of incentives and accountability; its creators (Yale researchers) say it more than triples your chances of success.

But be self-aware about your reward system—e.g., “Watch the revolving door effect if food becomes a reward for exercise,” says Beth Blackett, Peer Health Outreach Coordinator at Queen’s University in Ontario.

“Listen to an audiobook, but only while exercising. Hearing how a story ends is motivating to exercise.”
—Chris P., fifth-year undergraduate, University of Kansas

“The hardest thing to do for me is to work out in the morning. So I would make a rule that if I don’t get out of bed to work out, then I only get to drink water the entire day. Yes, no coffee. :(”
—Second-year undergraduate, name and college withheld

“As humans, we love a good prize, so motivate yourself to be active by setting up an award for yourself afterwards, like getting your nails done or watching a movie.”
—Maggie K., second-year undergraduate, Concordia College, Minnesota

#4 Hang out with your fit friends

“It’s critical to have a support network of some sort. Use your friends for accountability,” says Dr. Sabiston. Working out in a pair, team, or group introduces cues to action, accountability, and reward.

Three active girls covered in mud

Make a plan with a friend

“I texted a friend and he kept telling me to get out and [be active]. I ended up biking 15 km.”
—Stephanie S., first-year undergraduate, Trent University, Ontario

“My peers are my biggest motivator for getting off the couch and being active. If they’re going out, I don’t want to be left out of the fun.”
—Peter N., third-year undergraduate, University of Guelph, Ontario

Watch other people being active

If your real-life friends aren’t active, then watch people being active on TV or online. In our survey, students said they were motivated by images on Instagram, Twitter, and Pinterest.

In a 2013 study involving 480 college students, “having an exercise partner” and “having a friend who exercises” were rated among the top motivators for physical activity (along with wanting to look physically fit), according to the Archives of Exercise in Health and Disease.

“I sign up for fitness classes so that I have a fun way to work out and it doesn’t feel like a chore.”
—Matthew T., third-year undergraduate, University of Lethbridge, Alberta

“Watch videos on YouTube or read some inspirational quotes. Follow people who are into fitness so that when you see their posts, you are motivated.”
 —Kayla M., second-year undergraduate, University of Windsor, Ontario

“I look on Instagram for fitness gurus. They have super motivational accounts and always make me want to improve.”
—Erica R., second-year undergraduate, Fleming College, Ontario

“Make a plan to meet someone at the gym or do something active with another person so it’s harder to bail when you’re not in the mood.”
—Lisa S., fourth-year undergraduate, Queen’s University, Ontario

“Getting an accountability partner is the best thing you can do.”
—Ramish R., second-year undergraduate, SAIT Polytechnic, Alberta

More ways to make it social

Team up

Join an intramural team—maybe dodgeball, softball, or bowling.

Shake it out

Find a dance class: hip hop, Zumba®, African, breakdancing, Bollywood—whatever gets you most excited to move.

Conquer life’s obstacles

Does belly crawling through mud sound like your idea of a good time? No? All the more reason to try it. The beginner’s version, a Spartan Sprint, is about five kilometres long and has more than 20 obstacles (think fire pits and barbed wire). By the end of the course, your new muddy look will be all over Instagram.

Walk it out

Walk with a group or on your own. Pass the time by downloading your favourite podcast or audiobook, or chatting with a friend.

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Article sources

Beth Blackett, MA, Peer Health Outreach Coordinator, Queen’s University, Kingston, Ontario.

Ryan Rhodes, Director of the Behavioural Medicine lab at the University of Victoria, British Columbia.

Catherine Sabiston, Canada Research Chair in Physical Activity and Mental Health and Associate Professor, University of Toronto.

Michelle Segar, PhD, MHP, Director, Sport, Health, and Activity Research and Policy Center, University of Michigan; author, No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness.

Fred Zimmerman, PhD, Professor, Department of Health Policy and Management, University of California Los Angeles.

Anxiety and Depression Association of America. (n.d.). Exercise for stress and anxiety. Retrieved from http://www.adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety

Centers for Disease Control and Prevention. (2015, May 19). Adolescent and school health: Physical activity facts. Retrieved from http://www.cdc.gov/healthyyouth/physicalactivity/facts.htm

Centola, D. (2013). Social media and the science of health behavior. Circulation, 127(21), 2135–2144. Retrieved from http://circ.ahajournals.org/content/127/21/2135.full.pdf+html

Darlow, S. D., & Xu, X. (2011). The influence of close others’ exercise habits and perceived social support on exercise. Psychology of Sport and Exercise, 12(5), 575–578.

Harvard Health Publications. (2013, May). Regular exercise releases brain chemicals key for memory, concentration, and mental sharpness. Harvard Men’s Health Watch. Retrieved from http://www.health.harvard.edu/press_releases/regular-exercise-releases-brain-chemicals-key-for-memory-concentration-and-mental-sharpness

King, K. A., Vidourek, R. A., English, L., & Merianos, A.L. (2014). Vigorous physical activity among college students: Using the health belief model to assess involvement and social support. Archives of Exercise Health and Disease, 4(2), 267–279.

Michellesegar.com. (n.d.). Sustainable behavior change for organizations, professionals, and app developers. Retrieved from http://michellesegar.com/organizations/

Student Health 101 survey, July 2015.

Zimmerman, F. J. (2009). Using behavioral economics to promote physical activity. Preventive Medicine, 49(4), 289–291.