How to get past a mental block to start exercising

Starting a habit of going to the gym can be overwhelming for many people. It can be difficult figuring out a routine and even finding the motivation to go in the first place.

“When talking specifically about exercising — mental blocks are often associated with a lack of motivation that is in turn associated with a lack of vision,” says Dr. Munther Barakat, director of behavioral health therapy at Aurora Psychiatric Hospital, Wauwatosa, Wis. “The vision of what it means to exercise and how you measure success has to be clear. This makes it naturally reinforcing.”

Your plan should be objective and within reach, he says. The best way to get started is by deciding what time of day works best to exercise, what type of exercise you want to do, then plan for how often and how long, Barakat says.

“These goals have to be within reach, and you can build on it down the road. You can’t set a goal to workout every day for two hours a day when you’re currently at zero,” Barakat says.

If you don’t have access to a gym, there are still plenty of options to get your exercise in at home through streaming platforms and apps. Many of these options focus on using weight resistance, so you wouldn’t need any special equipment.

Kelly Schneider, director of rehabilitation services at Aurora Health Care, added that setting short-term goals is key.

“Set short-term goals to build towards a larger goal and reward yourself for achieving short-term goals,” she says. “Don’t get discouraged!  Every day is a new day.  If you miss a target or have an ‘off week,’ just start again. Often what derails people most, is spending too much time lamenting over their small slips.”

Finding what motivates you is also important to your success. Each individual is unique, she says. Some people are motivated by an accountability partner or group and others are motivated by more physical rewards like buying something you want. Technology like step counters can also be great motivators, Schneider says.

Are you trying to watch your weight? Take a free online quiz to learn more about your healthy weight range.