Unmotivated to Work Out?
We’ve all felt that way before, including me.
You know you should get a workout in, but you can’t muster up the energy to start…
You keep finding a million other things to do and putting it off.
Or you waste all the time you could be working out scrolling on social media.
This one is all too real.
I’ve had several client conversations over the past two weeks about this exact issue.
One client was so fed up with how much time they were spending on their phone that, during their check-in, they actually said they wanted to get rid of it altogether.
Not because they hated their phone, but because they were tired of it stealing their focus from the things that actually matter, like their health.
It’s the same reason we all end up scrolling instead of moving.
The quick hit of dopamine we get from our phones feels easier and more rewarding in the moment than doing the hard thing that moves the needle…
Like getting a workout in.
I get it. I do the same thing too.
You feel like you’re not motivated, and maybe you’ve even said to yourself, “I’m just lazy.”
But here’s the truth: You’re not lazy.
You just need a strategy to start working with your brain instead of against it.
Hear me out.
THE SCIENCE OF MOTIVATION
Motivation isn’t just about willpower, it’s about brain chemistry.
Specifically, a little molecule called dopamine.
Dopamine drives motivation.
It’s often called the “reward chemical” or the “motivation molecule” because it signals to your brain what’s worth pursuing and what’s not.
Anticipating a reward
Dopamine spikes not just when we get a reward, but when we anticipate one.
So when you think about getting ice cream later in the day, or having that glass of wine after work, dopamine starts flowing just from thinking about it.
That’s also why scrolling your phone or checking social media feels so addictive.
Your brain gets mini “rewards” instantly.
While workouts are delayed gratification; they require effort now for benefits later.
That doesn’t mean you can’t hack it.
It just means your brain needs a little help to prioritize what actually matters.
Cost vs. benefit
Dopamine also influences your brain’s cost-benefit analysis.
When dopamine is low, the “cost” of working out (the time, energy, or discomfort) feels heavier than the benefits (strength, confidence, stress relief).
Example: You’re tired after work, your brain is drained, and it tells you: “Ugh, that workout sounds exhausting.”
Even though you know you’ll feel better afterward, your brain overestimates the cost because dopamine is low.
When dopamine is higher, the benefits feel more rewarding and worth the effort.
Suddenly, that workout doesn’t feel impossible.
It’s not about willpower.
It’s about brain chemistry.
Positive reinforcement
When you do something and get a positive outcome, a dopamine burst reinforces the link between action and reward.
That’s why runners who have a great run want to keep running.
Or why new CrossFitters hitting a PR can’t wait for the next class.
But when workouts go poorly…
Or you get injured…
Or the gains plateau…
That dopamine loop weakens, and motivation fades.
Focus
Dopamine also affects attention and alertness.
Higher dopamine = better focus, sharper thinking, more energy to take action.
That’s why coffee, pre-workout, or caffeine feel so effective.
These stimulants boost dopamine and give you the mental edge to start moving; even on days when your energy is low.
I’ve had mornings where I’m dragging, thinking, “maybe I’ll skip today.”
Fifteen minutes after my coffee kicks in, I’m suddenly ready to crush the session.
That’s dopamine doing its job.
Thank dog for coffee.
WHAT YOU CAN DO TO “GET MOTIVATED”
Motivation isn’t something you wait for.
It’s something you create by working with your brain chemistry.
HERE’S HOW:
MATCH YOUR WORKOUTS TO YOUR NATURAL ENERGY
Ask yourself: When do I naturally have the most energy?
If possible, train during these high-energy windows.
Your dopamine is naturally higher, making it easier to start and stick with workouts.
But if your schedule doesn’t allow you to train during your high-energy window, don’t worry.
There are ways to give your brain a little boost and create motivation. ⬇︎
DOPAMINE HACKS WHEN MOTIVATION IS LOW
A SMALL CARBOHYDRATE SNACK
A quick carb snack, like fruit, oatmeal, or a slice of toast, can give your brain a gentle energy boost and improve mood.
It’s a little fuel for both body and brain that can make getting started feel easier.
COFFEE, CAFFEINE, OR PRE-WORKOUT
Caffeine doesn’t just wake you up; it increases dopamine signaling in your brain.
That’s why a cup of coffee or a pre-workout feels like it gives you that “go mode” for workouts.
Even a small dose can improve alertness, focus, and energy, giving you the mental push to start moving when motivation is low.
MUSIC THAT HYPES YOU UP
Music triggers your brain’s reward centers, boosting dopamine and making movement feel more enjoyable.
The right playlist can shift your mood, increase arousal, and even improve performance.
Think of it as a free, portable motivational tool that primes your brain for effort and enjoyment.
SUNLIGHT OR OUTDOOR ACTIVITY
Exposure to natural light increases dopamine production in the brain and helps regulate your circadian rhythm.
Morning sunlight, in particular, signals to your brain that it’s time to be alert and active.
Even a short walk outside can lift your mood, improve focus, and make it easier to tackle your workout.
EXTRA SLEEP
Sleep is when your brain restores neurotransmitter balance, including dopamine.
When you’re chronically sleep-deprived, your dopamine receptors become less sensitive, making it harder to feel motivated and focused.
Prioritizing enough sleep can dramatically improve energy, decision-making, and drive to stick to your workouts.
MAKE WORKOUTS REWARDING
If workouts leave you drained, sore, or frustrated, your brain stops linking them to reward and motivation drops.
Even if you know the workout is good for you, dopamine isn’t triggered, so your drive to show up wanes.
The key is to make your workouts feel rewarding again.
TRY A NEW ENVIRONMENT OR CLASS
Novelty sparks dopamine.
Stepping into a new space or trying a different type of class can re-engage your brain and make workouts feel exciting.
Integrating cross-training and new environments can signal your brain that something different and fun is happening.
That little spark of novelty is enough to motivate you to show up.
PSA: I don’t recommend program-hopping when it comes to strength training; it’s important to stick to a progressive program (like the one I offer) if you want to actually get strong and build muscle.
SWITCH EQUIPMENT OR MODALITIES
Changing how you train can increase engagement and pleasure.
For example, switch from barbells to dumbbells, machines to bodyweight, or indoor lifting to outdoor workouts.
These small adjustments keep your brain attentive, make the movement feel fresh, and prevent mental burnout from doing the same routine over and over.
REDUCE VOLUME OR INTENSITY TEMPORARILY
Sometimes, your brain AND body just needs a break.
Lowering the volume or intensity of your workout:
Fewer sets
Lighter weights
Slightly shorter sessions
This lets you still move and feel accomplishment without overwhelming your body or mind.
Completing the session triggers that dopamine reward, making it easier to come back for the next one.
Novelty itself boosts dopamine, giving your brain a reason to stay engaged.
CARDIO
Some days, motivation is low.
Especially on Mondays.
Your brain is still recovering from the weekend, energy is low, and getting started can feel like climbing a mountain.
That’s when cardio becomes a secret weapon.
Why start with cardio?
Cardio increases dopamine in ways that strength training often doesn’t.
Even 5–10 minutes on a bike, rower, or brisk walk can wake up your brain, give you a hit of reward, and build momentum for the rest of your workout.
It’s low-friction, easy to start, and requires minimal setup; perfect for days when motivation is low.
Skip lifting. Do cardio only.
On Mondays (or any day you’re struggling to start), it’s okay to skip the weights and focus on cardio.
Even a short session gets dopamine flowing, gives you the feeling of accomplishment, and primes your brain for future workouts.
This approach helps you start the week strong without forcing effort that your brain isn’t ready for.
How to implement it
5–10 minutes on a stationary bike or rower
A brisk walk or light jog outside
Any “mindless” movement that gets your heart rate up and your brain engaged
Once your brain is awake and dopamine is flowing, you can transition into strength work later in the week or simply feel accomplished for starting the week on the right foot.
Cardio-only sessions on low-motivation days are a strategic way to maintain consistency and make workouts feel doable.
THE BOTTOM LINE
You’re not lazy.
You’re human.
Your brain sometimes prioritizes instant rewards over delayed gains.
Motivation isn’t about willpower.
It’s about leveraging brain chemistry.
Start small.
Move a little.
Get that dopamine going.
Once you do, motivation follows naturally.
Work With Me
Move Good. Feel Good. Look Good.
As a Doctor of Physical Therapy, I design programs that help your body move better.
When you move better, you can do more. And when you do more, you feel and look better too.
If you’re ready to stop relying on fleeting motivation and start building consistency that lasts, my programs are built to help you do exactly that.
You can work with me in a way that fits your life: join my app-based group training, or get 1:1 coaching with workouts you can do on your own or in real time with me.
