Beyond the Motivation Hype: How to Stay Consistent When You're Tired
By Brooke — Your gym bestie who actually shows up at 5am. Will make you love leg day. ·
Let’s Keep It Real: Motivation is a Myth
Happy July, besties! It is currently 105 degrees here in Scottsdale, and let me tell you, the last thing my brain wants to do at 4:45 AM is lace up my sneakers. Even as a trainer, even after doing this for years, that little voice in my head still tries to negotiate with me. “Just five more minutes, Brooke. The gym will be there tomorrow.”
But here’s the thing: I’m not some fitness robot. I’m a girl who used to struggle with severe anxiety and a really complicated relationship with food back in my teens. When I found the gym, it wasn’t because I wanted a 'revenge body' or because I was obsessed with PRs. It was the only place where my mind felt quiet. Fitness saved me, but consistency? That’s what keeps me safe.
If you’re waiting for 'motivation' to strike before you hit your workout, you’re going to be waiting forever. Motivation is a fleeting emotion, kind of like that sugar rush from a donut—it feels great for a minute, then you crash. Consistency, however, is a skill. It’s a muscle you train. Let’s talk about how to actually build it.
Stop Relying on Willpower (It’s a Finite Resource)
I see so many of my clients try to white-knuckle their way through a 6-day-a-week program while working 50 hours and dealing with life stress. Then, when they miss one day, they spiral. They think, “Well, I failed, might as well throw the whole week away.”
Stop that right now. Willpower is like a battery; it drains throughout the day. If you’re making 1,000 decisions at work, you don’t have much left to decide how many reps to do at 6 PM.
The Fix: Lower the barrier to entry. On your 'low energy' days, have a 'minimum viable workout.' For me, that’s just 20 minutes of movement. Even if I just go to the gym to walk on the treadmill and do a few sets of squats, I showed up. I honored the commitment to myself. Showing up halfway is infinitely better than staying on the couch because you didn't have the energy for a full hour.
The “Identity Shift” Hack
When I was starting out at ASU, I used to tell myself, “I’m trying to be a person who works out.” That’s a trap. When you say you’re trying, you’re leaving the door open for the possibility that you won’t.
You need to change the narrative. Instead of saying, “I need to go to the gym,” try saying, “I am the type of person who takes care of my body.” It sounds like woo-woo fluff, but it’s actually psychology. We act in alignment with who we believe we are. If you believe you’re an athlete, athletes don’t skip their recovery sessions. Athletes fuel themselves because they know they need the energy. It’s not a chore; it’s just what you do.
Create an Environment of Ease
We love to blame ourselves for 'lack of discipline,' but usually, it’s just poor environment design. If your gym bag isn't packed the night before, if your water bottle is empty, or if your workout plan is confusing, you are creating friction.
I am the queen of making my future self’s life easier. I lay out my gym clothes (even my socks, I swear) next to my bed. I keep my pre-workout or my water bottle right by the coffee machine. If I wake up and everything is ready, I don’t have to think. I just go.
Stop Playing the Comparison Game on Social
I’m a fitness creator, so don’t take this the wrong way—but please, stop using social media to gauge your progress. You’re seeing the carefully curated highlight reel of someone else’s life. You aren't seeing them on their bad days, the days they’re bloated, or the days they just want to cry in their car.
Your consistency shouldn't be measured against a fitness influencer. It should be measured against last week’s version of you. Did you show up when you didn’t want to? Did you make a slightly better choice with your nutrition? Did you prioritize your sleep? That is consistency. That is growth.
The 2-Day Rule
This is my final piece of advice for you today, and it’s a game-changer. Never miss two days in a row. Life happens—you get sick, you have a family emergency, you have a deadline that keeps you up until midnight. Missing one day is a blip. Missing two days is the start of a new habit.
If you miss a workout, don’t stress. Just make sure the next day, you’re back in the gym, even if it’s just for a quick 15-minute stretch or a light walk. Keep the chain unbroken. Your body and your brain will thank you for it.
Let’s Chat!
Consistency is a journey, and I’m so proud of you for even clicking on this article. It means you’re looking for ways to show up for yourself, and that’s the most important step.
What’s the biggest thing standing in your way right now? Is it the morning fatigue, the busy schedule, or just feeling lost in the gym? Drop a comment below or send me a DM over on Instagram. I’m always here to help you troubleshoot your routine—because I know exactly how hard it is to start, and I’m rooting for you every single step of the way.