Finding Motivation on the Tough Days

My Go-To Motivation Strategies When I’d Rather Stay in Bed

Let’s not sugarcoat it: some days, motivation just doesn’t show up. You know the days I’m talking about. The alarm goes off, and it feels like your bed has somehow doubled in comfort overnight. Maybe you’re tired, sore, or just plain worn out. Maybe you had a rough night’s sleep (thanks, Posey, for barking at that suspicious noise outside at 2 a.m.), the weather is gloomy, or you’re still battling the aftereffects of illness or treatment. Or maybe, like me, you’ve got a lot on your plate – kids, dogs, work, doctor’s appointments, and that nagging sense that you’re not doing “enough.”

Here’s the truth: everyone has days when the couch seems more appealing than the gym, when meal prepping feels like climbing Everest, and when “just one more episode” turns into three. I’ve been there. Heck, I live there sometimes. But over the years (and especially during my cancer treatment), I’ve learned a few honest, practical strategies to keep myself moving, even when motivation is nowhere to be found.

Today, I want to share those with you. Not as a guru or someone who’s got it all figured out, but as a regular guy who’s wrestled with the snooze button and occasionally lost.

Start Small, Win Big

One of the biggest mistakes I see (and have made myself) is thinking motivation has to be all-or-nothing. If you’re not feeling 100%, why bother, right? Wrong. The secret is to lower the bar, at least for today.

If I wake up feeling like I got run over by a truck, I don’t tell myself I need to crush an hour-long workout. I just commit to something small: Maybe ten minutes of stretching, or a short walk with the dogs. Most of the time, once I get moving, I find a little more energy. And even if I don’t, I can still pat myself on the back for doing something. Action breeds motivation, not the other way around.

*Here’s a corny, 90’s Tony Horton stretch video to get you moving and keep you flexible.

Make It Routine, Not a Decision

Motivation is fickle, but routine is reliable. If you tie your healthy habits to something you do every day, you don’t have to waste energy deciding what to do. You just do it.

For me, that means I start the day with a glass of water, a quick stretch, and a check-in with Tina (who usually asks how I’m feeling and whether I remembered to let the dogs out). My workouts are scheduled like appointments. They’re not negotiable, even if the “workout” some days is just walking around the block or doing a few bodyweight squats while waiting for the coffee to brew.

The less you have to think about whether to do something, the more likely you are to do it. Especially when motivation is low.

Use Accountability (Even If It’s Embarrassing)

I’ll admit it: sometimes, the only reason I get moving is because someone else is watching. My family is a built-in accountability squad, whether I like it or not. The dogs expect me to play with them (Posey will actually sit and sigh dramatically until I cave), and the girls have been known to call me out if I’m slacking.

But you don’t need a house full of energetic kids and dogs to build accountability. Text a friend and tell them your plan for the day. Post your goals in an online forum (like the one I’ll be adding to this site soon!). Even keeping a calendar on the fridge where you check off completed workouts can give you that extra nudge.

Remember Your “Why”

Here’s something I had to learn the hard way: if your only reason for working out is “because I should,” you’ll always be fighting an uphill battle. When you’re tired, sick, or just not feeling it, guilt and obligation aren’t strong enough to get you moving.

For me, my “why” is crystal clear. I want to be around for Tina and the girls. I want to keep up with Brooklyn and Scarlet (and maybe still beat them at the occasional sprint). I want to show my family that I’m not giving up, no matter what. On the days when my energy is shot and the scale is headed in the wrong direction thanks to treatment, I remind myself that every little effort is about more than just me. It’s about being here, present, and strong for the people I love.

Find your why. Write it down. Say it out loud. Remind yourself often, especially when motivation is nowhere to be found.

Make It Social (or At Least Fun)

Let’s be real. Doing things alone can get boring. When I’m dragging, I rope the family in. Sometimes we’ll do a silly group workout in the living room (yes, the dogs join in, and yes, it’s chaos). Other times, I’ll call a friend for a walk or a quick check-in.

Even if you’re flying solo, you can make things more fun. Create a playlist of your favorite songs, listen to a podcast, or reward yourself with a treat after finishing a workout (I’m not above bribing myself with a good cup of coffee).

Fitness doesn’t have to be serious all the time. Laugh, make it a game, or compete with your past self. You’ll be surprised how much further you go.

Accept the Ebbs and Flows

Motivation comes and goes, especially as we get older and life throws us curveballs. Some weeks, I’m on fire – knocking out workouts, eating well, and feeling great. Other weeks, especially during treatment, the best I can do is just keep moving forward. That’s okay.

One bad day (or week, or even month) doesn’t erase your progress. I’ve learned to forgive myself quickly and get back on track, no matter how many times I have to start over. Progress isn’t linear, and some days, just showing up is a victory.

Lean on Your Community

If there’s one thing I’ve taken away from this past year, it’s the power of community. When I started telling people about my cancer diagnosis, the support I got was overwhelming – in a good way. Friends, family, neighbors, even people I hadn’t talked to in years reached out to offer encouragement, advice, or just a listening ear.

That’s a big reason why I’m creating a forum here at StayingFitPastFifty.com. We all need a place to share our struggles, celebrate our wins, and pick each other up when we’re down. If you don’t have a support system yet, you’re welcome here. Ask questions, share your story, or just lurk until you feel comfortable. We’re all in this together.

Give Yourself Permission to Rest

This one might sound strange in a post about motivation, but hear me out: sometimes, the most productive thing you can do is rest. I’m not talking about quitting. I’m talking about listening to your body. If you’re truly exhausted, fighting illness, or just burned out, pushing through can do more harm than good.

Rest, recover, and come back when you’re ready. Fitness is a lifelong journey, not a sprint. There will be days when rest is the best choice you can make.

Celebrate Every Win

When you’re fighting for motivation, it’s easy to overlook the small victories. But those are the ones that matter most. Did you stretch today? Win. Did you take your meds on time? Win. Did you walk the dogs, even if it was slow? Big win.

Celebrate yourself. Share your wins (and struggles) with others. Over time, those little victories add up to big changes.

Final Thoughts: You’re Not Alone

If you’ve made it this far, you already have what it takes to keep going. Motivation isn’t about always feeling pumped up or inspired. It’s about showing up, even when you’d rather stay in bed. It’s about making the next right choice, no matter how small.

I’m right there with you. Tired some days, cranky others, but always determined to keep moving forward. Some days, that means crushing a workout. Other days, it means just putting one foot in front of the other.

So, if you’re struggling with motivation, know this: you’re not alone. Reach out, connect with others, and remember your why. Together, we can get through the tough days and come out stronger on the other side.

Stay strong, stay stubborn, and don’t be afraid to laugh along the way.

—Dave