Don't Overthink It — Just Do the First Set

Don't overthink it and psyche yourself out from doing a workout.

There are many days when I don't feel like training. When I envision a hard and high intensity workout, compare it to how I'm feeling — tired, sore, simply unmotivated — and tell myself maybe I should just skip it. But it's really just a trick. And the same way you can psyche yourself out of a workout you can psyche yourself into one.

On days like those I'll look at the workout I have planned and tell myself all I have to do is get in there and do my first set. And that first set can be as easy and as light as I want it. I don't have to commit to the full workout right now. I don't need to commit to the 45 - 60 minutes a full workout takes. I just need to move some weights ever so slightly and ever so gently.

Sometimes I'll allow myself to drink a third cup of coffee while I workout. Or not put my phone on silent and allow myself to be distracted. I tell myself that today's workout doesn't have to be the best workout. Hell, it doesn't even have to be a good workout. It doesn't even have to be a workout. I don't need to be focused. I don't need to give it my undivided attention. If something more enjoyable or interesting comes along I am allowed to leave.

But first I have to get in there and try to move some weights and see what happens.

And by giving myself every excuse and every out, and permission to take it easy, I'm able to show up and start moving. Miraculously, 9 out of 10 times those first little movements evolve into a meaningful workout. More times than not these workouts end up being some of my best, because I give myself the space to ease into it instead of busting through the door guns blazing.

The 1 out of 10 times that I call it quits is when I actually can use the rest, and my mind and body let me know quickly. They let me know it wasn't just resistance and excuses, we're really in a fog, we're really in a deficit, and we need a day off. When I can't seem to find the cadence I know it's time to step out.

But most of the time all the clamoring in my head when I start picturing my workout is just noise that doesn't indicate anything of substance. And all I need is a little nudge, and a little room to take it easy to convince myself to get in there.