Looking for tips on how to push myself when motivation and discipline are running low.
Normally, I’m good at forcing myself through resistance—early morning rucks, wrestling classes as a shy, unfit newbie, workouts even when I didn’t feel like it. But lately, that drive’s gone.
I’m going through a lot right now, working 40–64 hours a week with rough shift cycles (day, nap, night, day again) and barely sleeping. It makes sense that I’m exhausted—but still, I want to get back to doing light morning workouts or rucks. I set alarms, prep ahead, but I just can’t get out of bed until I have to.
Anyone have advice on finding that spark again, especially when life’s heavy and energy is scarce?
Comments
Don’t think about it. If you starting thinking about it, you’ll look for reasons not to do it.
I treat it just like mealtime or going to work, something I have to do to get through the day.
Keep your workouts short and explosive. Resistance training and/or plyometrics should be your bread and butter, ease back on the cardio. Rest enough between sets so you can focus on quality not quantity.
Keep your hydration up and your diet healthy.
Minimise unnecessary things like social media so you can so you can maximise sleep.
Caffeine before you train.
Get an energetic playlist to push you through your workouts.
As you get stronger and fitter, your energy levels will increase.
It sounds like work and life schedule are tough right now. There’s no harm in taking a break, it’s actually essential if you’re already over-working and not sleeping well. Working out does help with energy levels but if you do it while constantly exhausted/sleep deprived, it’s only gonna turn into damage. Better not put too much pressure on yourself and go with small steps – sleep in longer when you can (without phone or other distractions), drink more water and try to start a day with protein + smoothie, and then do a small circuit workout at home. Like 10 squats, 10 burpees, 10 ab crunches. Takes 5 min and afterwards you’ll know how you feel – if the body kicks into next gear, get to gym. If not, at the least you moved your body and increased heart rate.
During exhaustion periods it’s good to look at other self-care options first like improving sleep, checking diet, trying supplements, doing something you enjoy, all that helps with better mood and refilling your cup. The body will feel less stress and ask to go to gym naturally
For the most part , don’t think that you are going in to exercise. You are just going in to get ready. Get there and get dressed and get to the gym floor.
The you who is dressed, in the gym floor and ready to go is the guy who gets to decide if he just wants to go home instead
I work 12 – 14 hour days during the week. I still find time to workout. I meal prep on Sunday so I don’t have to think about cooking. I find the law of motion applies to my motivation to workout after work. If I don’t get comfortable and sit down when I get home I can keep going. If I stop to relax then I’m finished and get tired and lazy.
I just need to eat my dinner quickly then work out right away without sitting down after dinner.
I have a rule, I am only allowed to skip a workout once I went to the gym and warmed up.
I never skipped the workout after that.
Nothing good will happen by skipping a workout, if I start skipping a workout here and there, lets say I’ll skip 4 workouts a month out of my 5-6 weekly workouts? Thats almost 50 workouts I would be behind where I am today in a single year. Thats not worth it.
Getting your feet on the floor is the hardest part.
Set your alarm on the other side of the bedroom, so you HAVE to get up to turn it off.
Once you’re out from under the covers, everything else is easier.
Most people won’t even make this one small change – which shows that they don’t really want it.
Discipline doesn’t require motivation. Motivation is the will to do something despite other desires, while discipline is the choice you make to do what’s best for you. At times rest is also important.
So fitness doesn’t start and end with resistance and cardio. Some days when I’m really spent, I just do 30mins of stretching – that’s my workout and it feels great. Further, you haven’t missed a day and skipping begets skipping.
Philippians 4:13
For everything else, there’s spite. I got haters to piss off.
Honestly, if you’re barely getting sleep I’d suggest you focus on that first. Working out with a shitty sleep schedule will just make you feel even more exhausted.
If you aren’t getting enough sleep it makes sense you are having a hard time getting up to workout. Your body is telling you to sleep. I would try to fix your sleep and you will likely be much more motivated to workout and do things. I mean you say you are exhausted and instead of fixing what is making you exhausted you are trying to work through it. For me if my sleep is poor then basically the rest of my life gets worse so I make a huge effort to make sure I get enough sleep.