Ever planned to exercise after a quick coffee, a few emails, and sorting the cutlery drawer, only to find it’s dark outside and too late for a workout? You promise you’ll start tomorrow – unless it’s raining, too sunny, or you’re not feeling it. As autumn evenings darken, excuses multiply: it’s too cold, too cosy under a blanket, or “I’ll start next Monday, promise.” Motivation slips away, leaving you on the sofa until spring. But don’t worry – here are 20 clever ways to trick yourself into moving, even when you really can’t be bothered:

1.Set a tiny goal – Keep it achievable and then you’ll likely keep going longer than planned.

2.Prepare your workout kit – Lay out your workout clothes the night before. Seeing them first thing nudges you to get started.

3.Create a motivating playlist – Create a gym playlist with songs that make you feel like you want to dance until you drop.

4.Bribe Yourself – Promise a reward, like a favourite Netflix episode, but only after you’ve exercised.

5.Team Up – Work out with a friend, partner, or kids, even over a video call, for that extra push to stay accountable.

6.One Minute Challenge – Start with just one minute of exercise. As momentum kicks in, you will rarely stop there.

7.Visualise – Try to picture yourself in a month or a

year, bounding effortlessly up the stairs without gasping for breath.

8.TV Workout – Exercise while watching your favourite show. It’s multitasking without the guilt of skipping a session.

9.Track Your Progress – Log your workouts in a notebook or app. Seeing your improvement is a sneaky motivation booster.

10.The 10 Minute Trick – Commit to doing 10 minutes of exercise. More often than not, you’ll continue past the timer.

11.Make it Routine – Treat exercise like brushing your teeth or making tea – just a regular part of your day.

12.Feel Good – Slip into your favourite gym clothes or splurge on new kit. Feeling good in your gear can inspire action.

13.Keep it Fun – Choose activities you enjoy, like dancing, cycling, or playing with your kids or dog. Fun doesn’t feel like work.

14.Short Bursts – Break exercise into small chunks throughout the day. They add up and count without feeling overwhelming.

15.Habit Stacking – Save your favourite podcast or audiobook for workouts only. No movement, no story.

16.Warm-Up – Commit to a quick warm-up with no pressure on yourself to do more than that. Once you’re moving, you might enjoy it and want to do more…

17.Mini Challenges – Do 10 jumping jacks or one sit-up every day for a week and see what happens. These mini-goals add up surprisingly fast and are very effective.

18.Motivational quotes – Post inspiring words near the fridge or bed. One of my favourites is, “I’d rather regret the things I’ve done than regret the things I haven’t done.” – Lucille Ball.

19.Sneaky Moves – Do squats while brushing your teeth or lunges while waiting for the kettle. Small efforts add up.

20.Stress Buster – View exercise as a way to shake off stress, not just a fitness goal. It’s a mental reset that rewards.

If these tricks fail, remember that the effort is temporary, but the benefits – feeling fitter, stronger, and more energised – are long lasting. Your movement doesn’t need to be perfect, long, or intense; it just needs to happen!

Sarah Maxwell is a multi-award winning Lifestyle Wellbeing and Fitness coach. You can find her at sarahmaxwell.com
Get in touch via email at sarahmaxwell@mail.com
and on social
@sarahmaxlife