Why High-achieving women struggle with workout consistency (and how to fix it)
If you’ve ever looked at your packed calendar and thought “I don’t have the time or energy to work out consistently”…
You’re not alone.
Life is busy, responsibilities are endless, and workouts are often the first thing to get pushed aside.
It’s not because you’re lazy.
It’s not because you’re unmotivated.
The truth is that being a high-achiever comes with hidden challenges that make consistency tough, even when your intentions are good.
The SCIENCE BEHIND THE STRUGGLE
High-achieving women excel at work, managing family, and juggling countless responsibilities.
But that drive comes with a cost when it comes to fitness:
Mental Fatigue and Decision Overload.
Every day high-achievers make hundreds of decisions: what to wear, what emails to answer, what tasks to prioritize.
This is called decision fatigue.
By the time it’s time to workout, your mental energy is tapped.
Studies show mental fatigue makes exercise feel harder, even when your muscles are fine (Marcora, Staiano, & Manning 2009).
Every choice we make drains mental energy, reducing our ability to follow through on self-control tasks (Baumeister & Tierney, 2011).
Real life example: I planned a 45 minute strength session before I started seeing clients last week. By the time I’d answered emails, texts, and made coffee, my brain felt completely done… even though my body could handle the workout.
Perfectionism and All-or-Nothing Thinking.
When life is packed and energy is low, it’s easy to fall into the trap of “if I can’t do the full session, I might as well skip it.”
Perfectionism and all-or-nothing thinking is common in high-achievers, but can lead to procrastination and avoidance (Egan, Wade, & Shafran 2011).
Real life example: The other week, one thing after another kept popping up right before my planned workout time. I ended up only having 15 minutes to workout and I couldn’t help but think “This is useless, I might as well skip it.”
Feeling Spread Thin
High-achievers often juggle work, family, social obligations, and personal goals.
When everything demands attention, workouts get pushed down the list.
Not because you lack discipline, but because there’s only so much time and energy in the day.
PRACTICAL FIXES YOU CAN TRY THIS WEEK
Consistency isn’t about willpower. It’s about creating a system that works with your schedule and energy levels.
Here are strategies that actually help:
Shrink the plan.
Short workouts are still wins. Micro workouts fit into busy schedules and help you maintain momentum.
Instead of “I need to do a full workout,” commit to 10-20 minutes.
Do one hard set of 3-5 strength exercises.
Go for a quick run or brisk walk. It all counts.
Fitness has to fit your life and some seasons require doing a little less over doing nothing at all.
Automate it.
Schedule workouts like any other non-negotiable task. Put them on your calendar and treat them as appointments/meetings you can’t miss. This creates regularity and routine in your day, so it becomes a no-brainer just like brushing your teeth or taking a shower would.
Pack your gym bag or lay out your clothes the night before a training day. While this one takes some forethought, it takes a task off your plate first thing in the morning, when you may be feeling rushed from the time you open your eyes.
Have several of the same brand and style of your favorite workout clothes. This creates a "workout uniform” which alleviates the decision making process on what to wear or what feels good to be wearing.
Shift your identity.
Instead of waiting for the perfect time or energy level, tell yourself "I’m the type of woman who moves daily, even if it’s just a little.”
This mindset shift reduces guilt and helps shape consistency.
Identify hidden drains on your energy.
Take note of where you're putting your energy and how draining those activities are. If texts, emails, and scrolling social media drain you before you even get your day started, consider checking those things after your workouts.
Give yourself permission.
What could happen if you gave yourself permission to let a 10-15 minute workout count?
Because you don’t have to do it all. You just have to do something. That’s what moves the needle.
THE BOTTOM LINE
If you’re a high-achiever struggling with consistency, know this: you don’t need more grit.
You need a system that works with your life, your brain, and your energy levels.
Start small. Automate what you can. Redefine success.
Consistency isn’t about being perfect, it’s about showing up, messy and all.
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REFERENCES
Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the greatest human strength. New York, NY: Penguin.
Marcora, S. M., Staiano, W., & Manning, V. (2009). Mental fatigue impairs physical performance in humans. Journal of Applied Physiology, 106(3), 857–864. https://doi.org/10.1152/japplphysiol.91324.2008
Egan, S. J., Wade, T. D., & Shafran, R. (2011). Perfectionism as a transdiagnostic process: A clinical review. Clinical Psychology Review, 31(2), 203–212. https://doi.org/10.1016/j.cpr.2010.04.009
