By: Ángel Rivera Osorio, Triple-S Health Educator
Sticking to a physical activity routine doesn’t just depend on your muscles — it starts with your mindset. If you begin the year intending to hit the gym, go running, or start working out and feel your motivation drop, you’re not alone. Many times, you don’t need more motivation — you need discipline.
Discipline is built through small daily decisions. The first step is to define your why. Why did you start? What benefit are you looking for? Write it down and read it every morning. This strengthens your purpose and reminds you that your effort is worth it.
Next, create a realistic and consistent routine. Don’t try hitting the gym five times a week if you’re just starting. It’s better to train three times a week consistently than to quit by the second month. Set fixed days and times for your workouts and protect them like important meetings.
If you miss a workout one day, use that day to prepare and stay motivated. Create visual and mental reminders. Lay out your workout clothes the night before. Set motivating alarms with phrases like, “Today you’re one step closer to your goal!” or “Do it for you.” These small tricks get your mind and body ready for action.
You can also add mental exercises:
- Practice positive visualization: imagine how great you’ll feel after your workout — energized and satisfied.
- Use constructive self-talk: replace “I don’t feel like it” with “I just need to start.”
- Keep a brief log of your progress: write down when you trained and how you felt. Seeing your progress keeps you going.
Remember, there will be tough days — that’s when trained willpower kicks in. You don’t need to feel like doing it; you need to do it. The more you act, the stronger your discipline becomes.
If it helps, ask for support or community. Training with a friend or joining an online group can give you that extra push. And if you slip up, don’t start over from zero — pick up where you left off.
Most importantly, be kind to yourself, but stay firm. Building discipline isn’t easy, but every effort counts. You’re creating a habit that will transform your life — and that’s worth your full commitment.
Want more tips to stay active? Check out these articles on our Triple-S Blog:
- Nature and Physical Activity: A Recipe for Greater Well-Being
- How to Improve Your Physical Health?
- Club Running 101: What You Need to Know Before the First Step
Click, read, and keep moving forward to a healthier, more active life. You’ve got this!