We all have those days when nothing seems to go right. You might wake up feeling sluggish, unmotivated, or just mentally drained—and the last thing you want to do is hit the gym or stick to your nutrition plan. If you’ve ever found yourself in that negative headspace, you’re not alone. It’s totally normal to feel that way sometimes.
But here’s the thing: You don’t have to stay stuck in that mindset. It’s possible to shift your energy and get back on track—even on those tough days. Whether it’s skipping the gym or feeling frustrated with your nutrition choices, you can break out of that negative cycle. Here’s how:
1. Acknowledge the Feeling, Don’t Fight It
First, it’s okay to have a bad day. Don’t beat yourself up for feeling unmotivated or frustrated. Instead of trying to suppress it or pretend it isn’t there, acknowledge the feeling. Ask yourself: Why am I feeling this way? Understanding the root cause can help you shift your perspective and move forward.
Pro tip: Journaling for 5 minutes can be a great way to let out any frustration and help you gain clarity. Once you recognise the thought patterns, you’ll be able to challenge them and reframe your mindset.
2. Start Small: Take Action with One Simple Step
When you’re feeling overwhelmed, the thought of a full workout or meal prep can feel like a mountain to climb. Break it down into one small action that you know is achievable. You don’t need to commit to a full hour at the gym; just start with a 10-minute walk or a 5-minute stretch. If you’re struggling with nutrition, simply focus on one healthy meal instead of trying to overhaul your entire day.
By starting small, you build momentum, and that tiny action can snowball into something bigger. You’ll often find that once you take that first step, you’ll feel motivated to keep going!
3. Shift Your Focus to How You’ll Feel Afterward
It’s easy to get stuck in the mindset of “I don’t feel like it” or “It’s just too hard today,” but think about how you’ll feel after the workout or healthy meal. Remember those endorphins that kick in after a good workout or the satisfaction of nourishing your body with a healthy meal. Often, taking action, even when you don’t feel like it, leads to a feeling of accomplishment and empowerment.
Ask yourself: How will I feel in 30 minutes if I go to the gym? or How will I feel tonight if I eat a meal that makes me feel energised rather than sluggish?
4. Remove the Pressure and Let Go of Perfection
Perfectionism can be a major roadblock. If you’re focused on doing everything “perfectly,” it can feel like one slip-up ruins the whole day. But it’s not about perfection—it’s about progress. No one’s fitness journey or nutrition plan is flawless. If you missed a workout or ate something you didn’t plan for, it’s not the end of the world. It’s all part of the process. Instead of stressing over what went wrong, focus on what you can do next.
Pro tip: Rather than focusing on the all-or-nothing mentality, try adopting the mindset of “I’m doing the best I can today.” Even a small positive choice adds up over time.
5. Reframe Your “Why”
When we’re in a negative headspace, it’s easy to lose sight of why we started in the first place. Take a moment to reconnect with your “why”—the deeper reason behind your fitness and nutrition goals. Whether it’s to feel stronger, have more energy, or simply improve your mental health, remembering your purpose can help reignite your motivation and pull you out of that negative funk.
Pro tip: Write down your “why” and keep it somewhere visible, like on your fridge or in your phone. Having a reminder can help you refocus when motivation is low.
6. Reach Out for Support
If you’re still struggling, don’t hesitate to reach out for support. Whether it’s a workout buddy, a coach, or a friend who understands your goals, having someone to talk to or exercise with can give you that extra push. Accountability can make all the difference—even if it’s just sending a quick text to someone saying, “I’m struggling, but I’m going to do it anyway.”
Remember, it’s okay to have tough days. What matters most is how you respond to them. Instead of letting negativity dictate your day, you can choose to take small steps to turn things around. Your journey is about progress, not perfection, and one positive action today can make all the difference in how you feel tomorrow.
If you need any help navigating those negative headspaces or want to talk about ways to stay motivated, I’m here for you. Just hit “Reply” and let’s chat!
You’ve got this!
Coach Dave
