Mindset Hacks For Better Workouts…And Life

“If you change the way you look at things, the things you look at change” - Wayne Dyer

I know I’m not alone when I say it’s hard to go to the gym sometimes. I’ve been working out for over ten years and even now there are still times that I really don’t feel like going.

Whether I’m tired, upset, annoyed by the day I just had, or stressed about everything I have to do when I get home, going to the gym seems like it’s not the most productive use of my time.

However, a paradox I’ve learned after all these years is this, the times when I least want to work out are in fact the very best times to do so.

The sense of peace and self-pride I feel after those sessions is incomparable to any day I feel motivated and excited to be in the gym.

They are the most cathartic experiences I have ever had outside a deeply spiritual moment. In my eyes, the gym has always been a sanctuary for both my mental and physical health.

Within an hour I can move from a state of stress and fear to one of confidence and empowerment, having the understanding that I am in control of the outcome.

I have put myself in a position to create such a drastic change in my current circumstance and replace it with one that is not only more comforting but improves my overall health.

After having so many of these realizations it has become easy for me to seek a physical outlet during times of stress.

It has offered another paradox, the decision to work out or go home after a tough day has become much easier to make because I have already decided that I don’t have a choice. I have to go, because it’s good for me, and I know it.

Here are a few perspectives to help you get there too.

Make a plan for a lighter workout

There’s nothing wrong with having a lighter workout, especially when you have been consistently pushing yourself. If you’re feeling a bit beat up and the residual soreness from previous workouts are not resolving before repeating the same routine then give yourself the okay to go lighter.

In reality, the more soreness we accumulate over days to weeks the greater the likelihood our performance is going to suffer anyway.

Naturally, we have a reduction in strength and mobility due to the muscular tightness that does not fully dissipate as the workout progresses.

So rather than taking the entire day off from the gym be flexible in your schedule and allow yourself to take more of an “active recovery” day that involves lighter weights and getting some blood pumping.

Plan on making a good pump the goal for the session and don’t concern yourself with how much weight is being lifted or even the amount of reps.

Start with a weight that is easy and do as many reps as it takes to feel a pump and some tightness without feeling tired or weak. Pick another weight that’s a bit heavier and do the same thing, don’t count reps, just go until to get the feeling you’re looking for.

This approach is enough to give you a good stimulus without adding to the fatigue you felt prior to the workout. The best part is that you’re already in the bonus because you made it to the gym rather than going home.

Anything you do it’s going to be better than what you would have done. The best part is that you just may trick yourself into doing more than you had originally planned.

I’ve had some of the best sessions on days where I told myself I wasn’t going to do much, only to realize I actually felt really good after I got going.

A little momentum is all you need to turn a good workout into a great one. But the best feeling is the sense of accomplishment you get from pushing yourself to do what is hard and totally killing it.

Take a wait-and-see approach

Don’t be so quick to determine whether or not you’ll have a good workout before you even get into it.

This is a good addition to the previous point because most often you will feel much better after a good warm-up when the adrenaline starts to kick in.

Some days it’s just not there and a lighter day is warranted, but it isn’t a necessity as often as we may think. Often times when I’m on my way to the gym after a long day or I’m in between sets I’ll notice my thoughts wandering.

I’ll catch the disempowering state of mind saying it’s okay to skip this or that, mostly when it’s the final set of an exercise that I know is going to be challenging. When I know it’s going to burn and cause a whole body ache.

Whenever this happens I always remind myself that I don’t know how bad it’s going to be, I have to do it to find out.

Dreading it only adds stress and tension to the task and limits the focus that should be directed toward completing the set or workout as a whole.

Regardless of the outcome I always end my thoughts with this truth, I know it’s going to be hard, but that’s exactly why I do it.

I’m here to push myself and expand my comfort zone and the pain barrier that holds me back. Intentionally doing what’s hard is what makes me stronger, healthier, and more resilient as an individual.

So even if it is harder than I may have originally expected it to be that’s okay because it’s exactly the reason why I’m there, so there’s no point in worrying about it.

Fast forward to the end

Whenever I say this to clients they always agree, that no one ever regrets going to the gym. This phrase comes up when they tell me they thought about canceling or they don’t want to be there.

An hour later after they’re done working out I can see and feel the positivity they’re radiating. They’re grateful and proud of themselves for doing what feels hard at the time but they know it’s for their benefit.

I think we can all relate to this exact feeling, in this case, it’s the gym but really it applies to any event in life. The things we most need to do can be the easiest to procrastinate, as we try our best to delay the pain of putting in the work.

Instead of focusing on the negative aspects surrounding the task, think about the end result.

How are you going to feel after you complete those important items on your to-do list? Or once you leave the gym and feel the cool air rub against your perspiring skin?

Those moments seem to have more of an impact after you have been dreading them and you realize it wasn’t as bad as you thought it would be. Happy it didn’t get in the way of the moment you’re currently enjoying.

Next time you’re considering skipping the gym, your meditation, or any other act of self-care you’re feeling too busy or tired to see through imagine how you would feel after.

If you’re honest with yourself and it would be a positive response, do you really want to take that away from yourself?

Realize it’s your thinking that’s creating pain

I once heard a story of a monk who went through a period of intense physical labor while he was living in the monastery.

The seniors asked all the monks to move a large mound of dirt to the other side of the compound where they stayed, it took them three days to complete the task.

He talks about how relieved he was when they finally finished pushing the wheelbarrows back and forth so he could rest and meditate.

That same night the seniors came in again and asked them to move it to a different location as the one it was currently at was not suitable.

Three more days of work to be stuck in the same reality of having to move the dirt again to a new location, and then again. Each time having his faith tested more than the last until he eventually had an emotional breakdown.

After his outburst an older monk gave him a lesson that has stuck with him ever since, he said “pushing the wheelbarrows is easy, it’s thinking about it that’s the hard part.”

This quote has been an idea I haven’t stopped revisiting since hearing it, and it’s changed my perspective whenever I have to do something challenging.

Often it’s my workouts but it applies to life in general, everything we have to do that’s difficult is never as painful as our procrastination.

Final thoughts

Keep this in mind, there’s no difference between my 100% effort, yours, or someone else’s.

The weights may not be the same, the total time in the gym may not be the same, or the amount of reps performed, but if we are all giving our best effort there’s no difference.

Allow the work you put in to be the only thing people can judge you for because you either do your best or you don’t.

For all those who are giving it their best, we’re all winning.

The other stats don’t matter. Even when you don’t feel like doing anything and you intentionally have a lighter workout that’s still your best, because you didn’t skip.

You showed up and you pushed yourself, it’s impossible to always do more than you did last time. Eventually there always comes a reset.

So give yourself grace and always do your best.

Summary of main points

1. When you least feel like working out will be the times you get the most out of showing up and putting the work in.
2. On days you’re not feeling motivated tell yourself you’ll take it easy but do it anyway, because it may just turn into a very productive session.
3. Don’t assume you know how it’s going to go before you even get into it.
4. Imagine how you’re going to feel at the end when you’ve completed the work you’ve been dreading. You won’t regret having done it.
5. All of our pain is in our heads, the doing is always less painful than the procrastination.

Call to action

Whether it’s your workout, job, or chore you have to get done but really don’t want to just remind yourself “Pushing the wheelbarrow is easy, it’s thinking about it that’s the hard part.”

Clear your mind in that moment and notice how the tension eases.

That’s exactly what happens when you stop thinking and start doing.

The brain takes a back seat to the body and your analytical mind has less power to entertain the worst case scenario.

Plus it just feels good to get things done.