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From Tired to Inspired: How Finding Joy Through Movement Builds Motivation
- Hilary Stewart
- Jun 12
- 6 min read
Lifestyle changes often come with unexpected challenges. With busy schedules and low energy, movement can certainly feel more like a chore than a choice. And even if you have control over your demanding duties, sometimes not knowing where to even start can make achieving goals seem impossible. While countless strategies and marketing tactics promise to boost motivation, one simple but powerful tool is often overlooked: your mind. How you view exercise can either help or hinder your progress.
Mindset plays a big part in sticking with exercise goals. What you enjoy and how you define movement is personal to you. When you engage in activities that light you up, you’re more likely to repeat it– and with that will bring motivation and joy. Here, we will explore how finding joy through movement can turn an activity that feels like something you have to do into something you want to do.
Why Motivation Feels Low
Some days we have more motivation than others. That’s normal. But when overwhelm or fatigue sets in, even small tasks—like decluttering a drawer—can feel like too much.
Whether you’ve just started a new fitness routine or are a regular at the gym, everyone will have days when they don’t feel like moving. Whether the reason is mental or physical, it’s important to first assess possible reasons for the change in mood and figure out how (or when) you can get yourself going again.
Even though anyone can lose motivation, starting a new routine [of any kind] doesn’t necessarily require motivation. There are a lot of differing theories on whether motivation is a cause or an effect- but one common theme among many recent theories is that the level of motivation may be more dependent on one’s association with their environment. In other words, your mind (i.e. values, feelings, opinions, strengths) plays a significant role in building motivation.
As humans, we are natural-born thinkers. We think about the chores we need to get done around the house, the work emails that need responding to, and even making plans for retirement. The thought process itself requires a great deal of energy, but if we don’t have a strong enough reason to expend extra energy to achieve a desired outcome, we will be less likely to take action.
Low motivation can come from a variety of factors:
A packed schedule
Mental or physical fatigue
High stress
Lack of quality sleep
Injury or discomfort
Hormonal shifts or natural aging (thanks, hormones)
But here's some good news: even when your energy feels extra low, your mindset can actually be a powerful tool to increase excitement. By tapping into your mental awareness, you can choose to focus on what’s important to you.
It All Begins In the Mind
When it comes to taking action on what you’d like to be doing, it’s what you tell yourself regularly that can influence the greatest power. In fact, research by world-renowned clinical psychologists, William Miller and Stephen Rollnick (Motivational Interviewing, 2013), reveals that people are more likely to be persuaded by what they hear themselves say. Thoughts are powerful and the truth is that no one has more influence over your actions than yourself.
For example, if ‘losing weight’ is your goal, saying something like, “I have to work out because it’s been over _____ weeks“, or, “I have to cook dinner because I’ve eaten out ____ days in a row,” may unintentionally fuel self-criticism and judgment. In that moment, you will be less determined to work toward your larger goal of losing weight. Instead of acknowledging what you aren’t doing, cultivating a sense of self-compassion can help to increase thoughts of gratitude that can influence you to take proactive steps toward your goal.
One way to show self-compassion might be to say, “I get to move my body today.” This positive statement will be more likely to influence you to take actionable steps toward moving your body. By rephrasing something less desired or challenging into a statement of acceptance and gratitude, you reconnect yourself with the privilege of making a change as opposed to viewing the change as an obligation. Talking with optimism can help you choose what to focus on, and ultimately, can affect your internal motivation.
Redefine What Movement Means
For many, the word exercise can feel heavy or even overwhelming. But when you reframe it as movement, it becomes more approachable and flexible. Movement can be anything that gets your body going—taking a walk, dancing in your kitchen, pulling weeds in the garden, or playing with your dog. By simply changing the word, you open the door to different possibilities for staying active.
Find what’s fun!
Even if it's outside of your typical routine, try taking on new activities to keep it fresh. Doing this gives yourself the chance to compare and alternate activities to see which ones, if any, you like better. If a particular exercise doesn’t strike your fancy, then try something else. The key is staying consistent and doing what makes you happy.
Think of movement as self-care.
If you’re exercising because you ate more food and calories than usual at last night’s dinner, you’re more likely going to see exercise as a punishment. But when you view exercise as part of your daily care routine, you’ll feel more connected and see it as important and valuable to your daily routine.
Get curious, not critical.
Like a kid who loves to climb trees, get a little curious. You never know what you may discover when you try something new. When you take movement on as a new discovery, you’ll be more intrigued to see how you might keep going. What do you notice? How do you feel?
Small Steps to Finding Joy Through Movement
You don’t need to have the perfect plan or even an hour-long exercise routine to become more motivated or to accomplish your movement goals. Research shows that taking smaller steps can encourage you more so than larger goals. When you commit to a smaller goal, you have a greater chance of achieving it. Over time, those small goals add up!
Celebrate ALL wins.
When it comes to starting a new exercise routine, it’s important to celebrate every bit of success — whether it’s five minutes of stretching or taking a quick walk during your lunch break. Whatever you do, it all counts. By celebrating your achievements, you are recognizing every action, or small step, you took. Reaching your goal isn’t about perfection. It’s about being consistent, finding joy, and developing new skills.
Reframe your thinking.
Your mind is one of the greatest tools you own. How you think about movement is just as important as moving itself. Stanford University psychologist, Dr. Carol Dweck, well known for her research on mindset, has found that focusing on efforts rather than abilities is key to achieving success. Her idea that working through a challenge with persistence, rather than giving up, reinforces feelings of accomplishment.
Focus on your feelings, not on your looks.
When making a new lifestyle change, it can be helpful to notice how your new physical activity is making you feel. Are you experiencing an increase in your energy level, has your mood lightened, are you sleeping better, or are you not as winded when you walk up a flight of stairs? Noticing how your body feels during the course of a day and over time will more likely motivate you to keep it up!
Stop the ‘shoulds’ .
Saying things like, “I should be”, or “I should have” are self-judging statements that are more likely going to hinder your progress. Instead, focus on the present moment and show gratitude for what you’ve already achieved. Committing to any kind of lifestyle change is hard, but showing appreciation for what you’ve already achieved will more likely keep you motivated.
Practice gratitude.
When you choose to be grateful for the movement your body can do, you will be more compassionate and have a greater connection with yourself. Practicing gratitude honors who you are and what you’ve already achieved. It creates more compassion and strengthens a connection with yourself.
Dress the Part.
What you wear can influence how motivated you feel. Choosing clothes that make you feel confident and comfortable sends a powerful signal to your brain: "I'm ready." From your shoes to your shirt, feeling good in what you wear can spark action and reinforce your commitment.
Exercise supports health, but making movement enjoyable is what helps it stick. When your mindset aligns with your joy, motivation often follows. Redefining movement as something personal—not just another task—opens the door to meaningful progress. Whether it’s gratitude, playful curiosity, or wearing clothes that boost your confidence, every small choice builds a better experience. Your mindset is your superpower. Use it to create movement that feels good—and build a routine that lasts.
There’s no one-size-fits-all when it comes to movement. If you’re navigating a tough new lifestyle shift or looking for something that fits your current routine, let’s explore it together.
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