Seven Recommendations to Combat your Laziness and Help you start Working Out

Oct 24, 2019


Pavel Khoroschutin


You can make up plenty of methods to motivate yourself to follow a healthy lifestyle. But your combative mood will disappear as soon as laziness looms on the horizon. Even the word “must” can become powerless when it comes to a regular gym work-out. In the following article we will discuss the actual reasons for “sports” laziness. How do you harness your willpower and finally start working out? Perhaps, you don’t really want to fight laziness, and it’s easier to seal the deal with it!

What is laziness: an inborn trait, fatigue or a habit?

Laziness is an antipathy to labor and the total absence of willingness to do something. It doesn’t allow us to achieve goals we’ve set, improve our skills, learn new things and be active – all in all, to live your life to the fullest. [1]

There are many theories about the “origins” of laziness. Some people believe that each person is lazy by nature. This becomes a disputable statement, especially when speaking about curious babies, who are eager to perform many actions on their own. They explore this world with an admirable enthusiasm.  

Another theory is based on the idea that laziness is the natural reaction of the human organism to tiredness. This personal trait shows itself in anyone who needs physical and emotional rest, in order to “reload” and come back to work with renewed energy. [2]  


However, most psychologists agree with the opinion that laziness is an absolutely acquired trait and that it is a pathological behavior pattern. It is a bad habit which can be defeated if you so desire.  [1]  

Why are you too lazy to work out? Find the real reasons for your unwillingness to go to gym

Except for physical and emotional tiredness, there are no real reasons not to do what you have to. Everything else is a probably a convenient excuse for your own idleness. Meaning, it’s not pure laziness, but an unconscious reaction of your organism towards certain activities. Physical exercise is the best example. The impression is that couch potatoes are constantly making up reasons not to do join in with sport. There’s no time, no money, you need to quit smoking and balance your diet first – all kinds of excuses can appear. You may get very enthusiastic over the idea, but the next day, literally, all your good intentions disappear.

To find the way to fight laziness and start working out at home or in the gym, you need to realize where the core of the problem lies. It doesn’t matter, where or how you are going to get in good shape – at home alone or in the gym at the group classes. Think about which of these reasons distract you from starting your productive training sessions. 

1.   Lack of selfconfidence

It is often the case that laziness covers a lack of self-confidence. A person postpones important business, unconsciously expecting failure. The same is true with sports. There is a desire to get back in shape, but a person is paralyzed with the fear of failure. Those with the lack of self-confidence have already formed a negative mind-set for themselves – “there is no point in bothering to start, I can’t lose weight/build muscles/improve health anyway”.

2.   Complexes

It seems, that complexes connected with appearance motivate people to get engaged in sports. However, more often they will prevent you from focusing on productive exercises. Plenty of fears appear and can get on your way – “more experienced sportsmen and the coach will laugh at my failures”, “these tight yoga pants make my legs seem fat”, etc. These complexes often provide another excuse to stop going to the fitness training sessions.    

3.   Misworded aims and goals

The “right” goal might motivate for decisive actions, but the “wrong” has the opposite effect. If a person repeatedly postpones gym training sessions or quits workouts “half-way”, perhaps, the reason is that his/her goal is incorrect.  

“I’m 35, it’s time to start doing sports”, “it would be nice to lose weight”, “I need to sing in for fitness, as my friend does” – all of these are blurry phrases, which don’t motivate, but just state the facts. They definitely won’t help to find a way to overcome laziness and begin to work out. Today you set yourself up for physical action, but tomorrow you will forget that you were so eager to lose weight. Its necessary to carefully define your motivation.  

4.   Considering fitness as a punishment

When fitness is viewed as a sort of punishment, sooner or later laziness wins – and you are on the couch again, not in the gym. The right attitude plays a huge role in achieving your goal. Sport is not a hardship. It’s necessary to view it positively and change your attitude to a achieve a healthy lifestyle.  

5.   Weak will power

You should differentiate between “want” and “have to”. Some people, due to their character or a mind-set built up in childhood, are just not able to make themselves do what is necessary. They don’t have enough self-control, self-restraint or self-regulation.   


Physical activity, if discussing diseases connected with obesity, is an urgent necessity. But even this is not an argument for a person with a weak will power. He/she will continue to laze away, postponing training sessions for later. 

How to overcome laziness and start working out: Seven recommendations that will help

To start working out when you are lazy is not a success in itself. It’s much harder to maintain a high level of exercise and set your mind on the idea that sport will become an integral part of your life. Not everyone can do this easily. A dusty gym membership card and neglected sportswear somewhere on the upper shelf of a closet – that’s what usually happens when laziness wins, and the dream to get back in shape stays only a dream.

So how can you start working out and not lose your goal “half-way”? Use the recommendations of psychologists to get over your laziness:  

1.   Find a like-minded person

If you are unmotivated to work out at home alone, find an “ally” and go to the gym together. Group training sessions are the best choice for those who usually need outside support and positive examples to achieve their goals.  

If you are about to miss a session, a friend can encourage you, and remind you to keep firm in your purpose.

2.   Train with a coach

If you do not succeed in finding someone like-minded, then chose training sessions with a personal coach. Such classes have a plenty of advantages, the main one being powerful motivation from a professional. What is more, the coach will explain and show you how to properly perform each of the exercises. This is crucial for newcomers to the gym.    

For sure, a coach will challenge you to achieve more than is realistic, but often this is what a lazy person needs to ensure there is no deviation from the goal.

3.   Watch motivational videos

Sometimes motivational videos help overcome laziness and encourage people to start working out. Watch and read success stories of real people – how they managed to lose weight, how they eat and train. Don’t just admire their stamina and determination, but extract some useful information, which can help you make your training sessions more productive.  

Motivational videos will be useful even if you’ve already signed to the gym. They won’t let you forget about the purpose which has encouraged you to seek a healthy lifestyle. 

4.   Record your achievements

Nothing motivates as well as an achieved success. Surely, you will notice positive changes even after the first week of workouts – you are not so easily out of breath,  your muscles don’t hurt so much and your mood is great. Don’t be satisfied with what has been already achieved but go on working on yourself and record your every move.  

5.   Reward yourself

Have you noticed some success in your training sessions? Don’t forget to reward yourself. This method works especially well when you aren’t in the mood to go to gym. Dreamlike goals – good health and longevity – are worthy of respect, of course. But intermediate rewards can be tangible, and they are very effective for motivational increases and gaining more success. 

You should decide for yourself what the reward could be – perhaps new clothes for each 5 kilos lost, or your favourite TV show after an exhausting two-hour workout.

6.   Make a public promise

Many people are used to living by the rules and always keeping their promises. Use your positive personal traits to achieve your goal. Make a promise to someone close – your wife/husband, a friend, a child, parents – to regularly visit the gym. This will encourage you to exercise energetically, even when your motivation is starting to slip.   

If desired, you can even bet some money with someone regarding flawless training sessions without “no-shows” for a certain period of time. This would be interesting and add an element of thrill to the race.

7.   Psychological training using the 7Spsy behavior modification technique 

If you realize, that you can’t overcome laziness on your own and can’t maintain your fitness regime alone then it is necessary to see a psychologist, to effectively and safely combat the habit of postponing important business for later. Excellent results of working on unhealthy mind sets have been achieved  in the course on 7Spsy behavior modification technique. This is the patented method of behavior psychology, based on the theories of famous psychologists I.P. Pavlov, B.F. Skinner, A.A. Ukhtomsky and others.

The course can help to change the pathological behavior pattern which makes laziness stronger than the desire to do exercise. You will find the real reason for your unwillingness to go to gym. When you understand, the causes of  your false laziness – complexes, lack of self-confidence, fears, etc. – you will be able to work on your behavior effectively, to find the “right” motivation to bring about a positive change. After changing your negative mind set and your attitude to workouts, you can confidently visit the gym and join in regular training sessions.   

The training of the 7Spsy behavior modification technique is intended to last for up to 6 weeks. You will work on it in the comfortable distance mode, receiving psychological support via cell phone, e-mail, or on-line chats. You need not inform anyone – participation in the program is held in strict confidence.  



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