Behavior Change Tips To Get Yourself Moving For A Morning Workout

It can be tough to get yourself moving for your morning workout, especially if you’re not a “morning person.”

If you’re wondering why you have no motivation to workout in the morning, it’s probably because something in our environment is preventing us from doing so. Optimizing your environment is crucial to getting the results you want like, working out in the morning consistently.

Thankfully, there are some things you can do to make it easier. By understanding and using principles of applied behavior analysis, you can shape your motivation to go from hating morning workouts to wanting to do them. I’m going to share with you some tips that I use to help increase my motivation and make morning workouts a part of my routine.


motivation to workout in the morning


Photo Source: ColorJoyStock


Reasons Why You Don’t Want To Workout

-Your alarm clock is too far away from your bed, so it just continues to go off you and you go back to sleep.

– You don’t have any workout clothes laid out or you can’t find your sneakers.

– You didn’t pack a healthy breakfast to eat before your workout.

– You didn’t get at minimum, 6 hours of sleep before your morning workout.

All of these obstacles can be easily overcome with a little bit of planning so that you’re able to just get up and go the next morning.

For example, if your alarm clock is too far away from your bed, put it on your nightstand the night before so you have to get out of bed to turn it off in the morning.

If you can’t find your sneakers, put them in a spot where you will see them when you wake up so you’re reminded to wear them. If you didn’t pack a healthy breakfast, make something quick and easy the night before, or set aside some time in the morning to make something before you leave for your workout.

By taking these simple steps and using the principles of ABA, you can shape your motivation to work out in the morning and make it something you look forward to during the week.


monday workout motivation


Photo Source: ColorJoyStock

Finding Motivation To Get Out Of Bed

Similar to Monday workout motivation, gym motivation on an everyday scale can be so rewarding but someone who has never committed to working out early may be thinking to themselves, “I can’t work out in the morning.”

The answer to your question on how does one convince themselves to get up early is so very individualized but offering you some general tips may help.

Have you ever just said to yourself, “I really have to get going”? I used to say it to myself when I was trying to motivate myself to do something I didn’t want to do. But one day I thought, what if I changed my perspective and started using that phrase as a reminder of how good it feels once I’ve completed my workout?

So, the next time you find yourself thinking, “I really have to get going,” try thinking about how good you’ll feel once you’ve completed your workout. And if you’re still not motivated, remember that mapping out a morning workout that’s realistic for you is where it all begins.


first thing in the morning


Photo Source: ColorJoyStock

Get Yourself Moving In The Morning With These Behavior Change Tips


1. Make Tweaks To Your Living Environment

This can include, setting your alarm clock on your nightstand instead of across the room. This will force you to get out of bed to turn it off in the morning, put your workout clothes and sneakers by your bed so you see them when you wake up. If you have trouble sleeping at night, try doing a physical activity before bed or watching something incredibly boring or in a different language can induce sleep.

Another set of behaviors to engage in to set you up for success is to prefill your water bottles the night before. This way you’re not scrambling to do it in the morning, and you can just grab and go. I also like to pack my workout bag and put it by the door or inside of my car so I don’t have any excuses not to go to the gym in the morning.

gym before work routine


Photo Source: ColorJoyStock

2. Create a Realistic Morning Workout Plan:

Identifying a time that works for you is key. You’ll be more likely to stick to your workout if it’s something you can realistically commit to given your current schedule.

If you’re not a 5am workout person, that’s ok! Choose a time that works for you and your lifestyle. For me, it’s scheduling to do a group workout at 7:30 am. I call it my gym before work routine.


3. Choose A Workout You Enjoy:

If you’re one of the people that have searched on Google, “how to motivate myself to wake up early, ” consider adding in a workout you love or at least don’t dread. You’re more likely to stick with it if you’re doing an activity that’s enjoyable for you.

If you’re not a fan of Crossfit, don’t join a CrossFit gym. If you miss working out with people join a gym that offers what you’re looking for. And the same goes for workout apps. If you find yourself struggling to keep up with a program or feeling unmotivated, consider trying something else.


get yourself moving


Photo Source: ColorJoyStock

4. Make It Convenient

The motivation to work out in the morning will be a lot easier if it’s close to home or work. If you have to drive 45 minutes to get to your gym, chances are you’re not going to be too motivated to go.

But, if it’s a 15-minute drive, or even better, a 10-minute walk, you’re more likely to be successful. I recently found a nearby gym that is 10 minutes away. I’m motivated to get up because I know that I don’t have to drive somewhere that is out of my way.

You can also try working out at home if you have the space and equipment. There are tons of great workout programs like Peloton, and Barre3 as options for exercise in the morning.


5. Use Fitness Accessories To Motivate You

Purchasing items like colorful workout bottles, gym clothes, or a new pair of sneakers can help you get excited about working out. If you don’t have anything that motivationally speaking “speaks to you, consider buying a new workout outfit or some fun fitness accessories like a yoga mat.


jump out of bed


Photo Source: ColorJoyStock

6. Add-In A Workout Partner:

The answer to your question on how to hype yourself up. I’m a big believer in the saying, “accountability is key.” If you have someone waiting for you at the gym or meet-up location, you’re more likely to show up.

I’m a morning person, but my husband is not. I knew that if I wanted him to come with me to work out in the morning, I would need to find an activity we could do together that he would enjoy. We found a group fitness class that we love and go to together several times a week.


7. Make yourself a smoothie

One of my favorite things about working out is being able to make really delicious smoothies for myself. I make sure to have all of the ingredients I need so that I can blend up a smoothie as soon as I get home. This is a great way to refuel and rehydrate after a morning workout.

Plus, it’s a delicious treat that I get to enjoy to nourish my body! Some of my favorite smoothie blends are pineapple, coconut, dragonfruit, mango with oat milk, and form protein powder. If smoothies aren’t your thing, find a protein-enriched food item or drink that is.


I really have to get going


Photo Source: ColorJoyStock


How To Convince Yourself To Wake Up Early?

There’s no real guidebook on how to do this and do it perfectly. I don’t want waking up early for anyone reading this to feel like something you have to convince yourself to do because that is bribery and not reinforcement.

Prepare your environment so that waking up early doesn’t feel like a chore but more like a natural progression of your day. Hitting the gym in the morning takes changing your perspective. You don’t have to go work out in the morning, you get to work out in the morning and that’s a blessing.

Like this post? Share it!


Leave a Reply

Your email address will not be published.

More posts to check out!

Leave a Reply

Your email address will not be published.