“I’m just not motivated!”“I need to stop talking about it and just do it!”“I have to be more disciplined and GET IT DONE!”
Sound familiar? If so, you're not alone. Studies show that 81-90% of New Year's resolutions are abandoned by February. Most of us have been in that majority at one point or another. Even when we've succeeded at changing one habit, others can still be tough to crack. So, what really makes a workout routine stick? Is it just about willpower and motivation, or are there other strategies we can use to stay on track all year?
As a busy mom of three, I understand that staying motivated to work out can feel like just another chore on an already packed to-do list. I’ve had mornings where I roll out of bed, slip into my workout gear, and already feel exhausted. Whether it’s a Peloton ride in the basement, an early fitness class, or a sunrise run with friends, getting started can be the hardest part. But I’ve learned how to stay motivated—even on the tough days. Here are my top tips:
Create a Motivational Playlist
Music can be a powerful motivator. I’ve discovered that the right songs can completely shift my mindset. When I run, I choose music that matches a cadence of 180 steps per minute—the ideal pace for efficiency and injury prevention. The rhythm helps me focus, push through, and finish strong. Find songs that inspire you and make your workout feel like less of a chore!
Have a Goal in Mind
A clear goal helps set the tone for the day’s workout. Some days, the goal is just to get out the door. Other days, it might be to run a specific distance or hit a target pace. When I’m lifting weights, I focus on my form or breathing. On really tough days, the goal may simply be to destress and clear my mind. If I haven’t slept well, I opt for a lighter workout, knowing that just moving my body will still help.
Talk to Yourself
Positive self-talk is a tool I rely on to stay focused and motivated. I talk myself through each movement, breaking it into small steps and encouraging myself along the way. For example, when doing a deadlift, I’ll mentally guide myself: “Plant your feet, hinge at your hips, set your shoulders, now push through the ground.” It’s a mental trick that helps me stay focused and pushes me through tough moments. After completing a set, I’ll cheer myself on—“Nice job!” It keeps me motivated, even on days I feel drained.
Be Present
In the whirlwind of life, exercise offers me a rare chance to be truly present. I make sure to turn off notifications and ask my family not to interrupt, allowing me to focus entirely on the workout. That hour of “me time” is crucial for my body and mind, and it helps me be a better version of myself for my family.
Take It One Step at a Time
It’s easy to feel overwhelmed when thinking about big goals, like training for a marathon or building significant muscle. But I’ve learned that focusing on small wins helps me stay on track. For me, that might be drinking enough water, getting a full night’s sleep, or eating a healthy breakfast. These small actions add up, and every small victory brings me closer to my bigger goals.
Develop Better Habits
Exercise has become a non-negotiable part of my schedule. I treat it as an essential task—just like work or family commitments. Will my business be okay if I take a break for my workout? Absolutely. Will my family starve if dinner is ready 30 minutes later than normal…NO! I’ve also embraced habit stacking, which makes the process easier. The night before a workout, I lay out my clothes and leave my water bottle in the kitchen, so when I wake up, everything is ready. The routine becomes automatic, and I don’t have to think twice about it.
Find Your Tribe
I used to work out alone, but after having kids, I found it hard to prioritize fitness. The solution? I connected with other moms, and we formed a running group. Setting specific times to meet kept us accountable, and over time, our runs became more than just a workout—they were therapeutic sessions where we shared struggles and supported each other. Now, years later, I continue this routine with my local running friends. We meet at 5 a.m., and it’s not about speed—it’s about showing up and supporting one another.
If running isn’t your thing, that’s okay! You can find support through group classes like Orangetheory, CrossFit, or CycleBar. The camaraderie makes workouts fun and keeps me motivated, even when I’m intimidated by larger groups or advanced participants.
Consistency Over Perfection
You don’t have to implement all of these tips at once. The key is consistency, not perfection. Start with one idea that resonates with you and build from there. Over time, these small, consistent actions will help you stay motivated, even when life gets chaotic. Focus on the journey, not the destination. With the right mindset and support, we can overcome any obstacle—one workout at a time.
Thanks for reading,
Lauren Sok PT, MPT
Fearless leader and mother of the team, Lauren took the leap to found Functionize in 2015 after nearly 20 years in conventional physical therapy practice with the ultimate goal of creating a new legacy for her family and her colleagues.
Finding energy in helping others and joy in watching them succeed, Lauren embraces childish enthusiasm and overt optimism in the face of entrepreneurship. Despite doubts and challenges, Lauren braved starting a cash-based physical therapy practice at a time when private-pay was a novel concept in the healthcare industry.
Raised in a small, blue-collar town in Pennsylvania, Lauren grew up with her parents encouraging and enjoying an active lifestyle; as a result, she grew up watching them age constantly with grace and agility, which became a prime motivation for her to help others do the same. Lauren came to learn that a proactive approach to health and wellness is the key for living your fullest life. The first in her family to go to college, Lauren laid the foundation for Functionize in hard work and determination.
To create the dream team, Lauren carefully curated a culture of dynamic, invested and innately curious experts in relentless pursuit of providing best-in-class care and a customized approach for each individual patient.
Lauren’s intention is for her clients to feel they have a coach, partner and friend in with Functionize. Her goal is to ensure every person who comes into the Functionize fold leaves the education, support and empowerment to regain control over health and optimize wellness. Ultimately, she is dedicated to disrupting the current approach to healthcare for one that focuses on humans as a whole as opposed to the sum of symptoms.
Today, Lauren lives in Dunwoody with her husband, Kevin, college-aged twin boys, Ethan and Austin, and teen daughter, Sienna. When she is not running between sporting events, networking socials, supper clubs, carpooling, and school volunteering, Lauren enjoys traveling, running, a lazy day on the beach, CrossFit, and exploring the food and events in Atlanta, GA.
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