How to Stay Motivated during Quarantine

I should probably say that I’m not an expert on this topic. But before you stop reading, think about whether you really want to hear from a bright-eyed bushy-tailed go-getter that runs ten miles in the morning before coffee every day. No? Then how bout someone who was quite motivated to pursue fitness goals in pre-COVID life, really struggled with motivation for the first few weeks of being stuck at home, but is now back on track?

As far back as 1898, sports psychology studies have shown that athletes work harder and get better results in the presence of other people. Whether you’re competing against someone or pacing yourself, other people help us do better when it comes to fitness. Now all of a sudden, working out with others isn’t an option for many people. And some other big motivators like races and other events to train for are out of the picture for a while. Add to that the fact that a lot of gyms, recreation facilities, and parks are closed. It’s a recipe for couch potatoes.

At the same time, exercise is more important than ever to help us manage stress, sharpen our minds to deal with new challenges, and keep our immune systems strong. So here are a few ideas if you find yourself lacking in the motivation department.

Make up fun fitness challenges you can do every day

Excercise can seem more manageable in short bursts sometimes, and it’s also a really great way to sharpen your focus during the work day. So incorporate fun challenges that you can do at home throughout the day. How long does it take you to do 50 push-ups? How long can you hold a wall sit? How many burpees can you do without stopping? These short bouts add up throughout the day.

Schedule “Races” for Yourself

Just because there aren’t races going on right now, doesn’t mean you have to let go of goals like improving your 5K time or doing a long bike ride. Set a goal, put it on the calendar, plan a route, and tell people about it. I’ve really been enjoying bike rides these days, and had planned on doing a century ride (100 miles) this spring. My event got canceled, but I’m going to do a century ride on my own. I’ve had fun planning my route, and it’s inspired me to get in several longer training sessions.

Be Social

Connecting with people during your workout can push you to work harder, make it more fun, and in some case get your butt off the couch when you never would have gotten up in the first place. There are so many ways to make your workouts social from joining an online class, to posting a video of your workout, to getting some friends together on Zoom to do a workout. If ever there were a time to harness the motivation that other people can offer, it’s now.

Make a Plan and Execute

The likelihood of you emerging stronger and fitter from quarantine is much higher if you write a specific plan for what you’re going to do and when. An effective plan should take into account the overload principle, which basically says that in order to improve, you need work a little bit harder each day. To accomplish that, you can increase the duration, load, or speed of your workout.

If you need help coming up with an effective plan with the what you have available right now, check out my customized home workout plans.