Can't make workout routines stick? Identify personal motivation types to improve your fitness 🎯

Your alarm blares at 6 AM. You planned a morning run…but that warm bed? Way too tempting.

Sound familiar? We’ve all been there.

Starting a fitness routine feels exciting at first, but keeping it going — that’s the real challenge!

What if it’s not about willpower at all? What if the secret is knowing what motivates you?

Different things drive different people. When you figure out your personal motivation types everything gets a whole lot easier.

Photo by Philip Strong on Unsplash

Your brain has different ways of getting you active.

Sometimes it’s a personal spark — you move because it feels good. Other times, it’s an outside push, like a reward, goal, or social pressure.

These motivation types are called:

Extrinsic motivation (comes from outside you):

• Getting a reward, like a prize or gift card, for reaching your workout goal.

• Exercising so your friends or family praise you or think you’re doing great.

Intrinsic motivation (comes from inside you):

• Working out because it makes you feel happy or less stressed.

• Learning a new dance move just because it’s fun and exciting.

Knowing what drives you can make all the difference in sticking with your routine.

Did you know your body has its own natural clock?

• Some people are "early birds," feeling most energized in the morning.

• Others are "night owls," coming alive later in the day.

Understanding if you're a morning person or an evening person (or somewhere in between!) is a game-changer for your fitness.

Image generated by the author via ChatGPT

Think about your energy:

• When do you naturally feel most awake and ready to go?

• When do you usually hit your stride for physical activity?

Trying to force a workout when your energy is low can feel like an uphill battle. But when you move with your natural flow, fitness feels easier, more enjoyable, and way more likely to stick!

Think of your fitness plan like your favorite music playlist: you can always change it up or switch songs, but having one makes it much easier to press play and keep moving!

Here’s how to make it easier to keep going:

Plan Ahead

• Schedule it: Block workout times when you’re most energetic.

• Pack & go: Keep shoes + gear in your bag for pop-up workouts.

• Mini goal: “15 min today” beats “get fit.”

• Default move: Have a go-to workout you can do anytime.

Make It Easy

• 3 × 10 rule: Three 10-min bursts = a full workout.

• Sneak steps: Stairs, walk-and-talk calls, ad-break squats.

• Smart rest: Recovery days build strength.

• Bounce back: Miss a day? Restart, don’t quit.

Make It Fun

• Pick your movement: Do what you love: dance, weights, yoga, sports, whatever.

• Podcast perk: Only listen while moving.

• Try new things: New video, trail, or skill keeps things fresh.

• Find your crew: A friend, class, or online group = extra push.

Remember: You don’t need more motivation. You need systems that support you on low-motivation days.

You showed up! Now make it feel good.

Celebrating your wins, even the small ones, trains your brain to want to do it again. Rewards don’t have to be big, just something that makes you smile and feel proud.

• Text a friend: “I did it!” 📲

• Snap a quick selfie or progress pic 🤳

• Take a relaxing shower and enjoy the steam 🛀

• Watch an episode of your favourite show guilt-free 📺

• Write a quick journal note about how it felt 📓

• Say out loud, “I’m proud of me today” 🗣️

• Share it on social media 🤸

• Plan your next movement session as a “Thank YOU” to your future self 📅

Your fitness journey is a marathon, not a sprint.

Some days will feel amazing, others less so. It's super important to be kind to yourself, especially when things don't go perfectly.

No guilt trips!

Missed a workout? It happens! One off-day doesn’t mean giving up. Pick up where you left off.

Listen to your body.

Your body’s smart. Some days you need rest, not a workout. Respect your limits to avoid burnout or injury.

Choose progress over perfection.

You don’t need to be perfect every day. Focus on showing up most days and celebrate how far you’ve come.

Enjoy the ride.

Fitness isn’t just about goals. Find joy in the movement, the small wins, and becoming a stronger you.

You’ve got this!

Your unique motivation and kindness will make fitness a lifelong friend.

Fitness doesn’t last because you try harder. It lasts because you build habits that work, even on your hardest days. Find your motivation type: