7 Tips to Motivate Yourself to Do Sports: How to Give Yourself a Boost

Sport can be an effective way to stay healthy, happy and energized – but it can be difficult to want to get off the couch and get going! If you're having trouble motivating yourself to do some exercise, no need to worry, we've got you covered. Here are 7 tips to help you overcome the mental barriers to doing sports, and give yourself an extra boost when you need it the most. From simple tricks like setting goals to tracking your progress, these strategies will help you to focus on your fitness and give yourself the motivation you need to stay active. When you follow these tips, you'll be well on your way to a healthier and more productive lifestyle.

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Many of us want to be motivated to do sports and take better care of our bodies. Yet, sometimes it can be hard to give ourselves the boost we need to get going. Here are 7 tips to help motivate yourself to do sports and get on track with a healthy lifestyle.

Making Exercise a Part of Your Routine

One of the most important parts of motivating to do sports is to make a part of your daily routine. Try to switch up your workout routine every once in a while so that you don’t get bored and so that you can challenge your body in different ways. Also, don’t forget to take rest days as this will give your body time to recover and grow stronger. Once you start making exercise a regular part of your day, it will become something you look forward to and can feel good about.

Rewarding Yourself as You Progress

Rewarding yourself for progress can be a great way to stay motivated. This could be in the form of a treat, a piece of clothing or a splurge that you’ve been wanting for a while. Having something to look forward to can help you stay on track and make your fitness journey more enjoyable.

Harnessing Positive Emotions to Stay on Track

When you’re trying to stay motivated, it’s important to use positive emotion to your advantage. Positive affirmations and mantras can be great ways to reframe your thoughts and give yourself the boost you need to get going. Whenever the starts to fade, take a few moments to think of a few inspiring and empowering thoughts.

Transform Your Fitness Goals into Action

It’s easy to become overwhelmed by all the goals we want to accomplish, so it’s important to break them down into smaller, manageable tasks. This will help you to take action and make progress on your goals without becoming too overwhelmed. Having smaller tasks will also help you to stay focused and motivated to reach those bigger goals.

Finding a Workout Partner to Keep You Accountable

Finding a workout partner can be a great way to stay motivated and on track with your fitness goals. Having a partner who is also on the same mission as you can help to keep you accountable and also provide some fun and camaraderie to your exercise. This can also take away some of the pressure and make it more enjoyable.

Using Visualization to See Success

Visualization can be a powerful tool to help motivate yourself to do sports. Take a few moments each day to imagine yourself achieving your fitness goals. This can be a great way to stay focused and motivated to work towards them. Visualizing your success can also help to create positive feelings of achievement and self-worth.

Tracking Your Progress

Tracking your progress is a great way to stay motivated and to see the progress you are making. Keeping track of your results can help to keep you on track and also give you something to aim for. This can help to keep your motivation levels high and also to give you something to celebrate.

These 7 tips can help to give yourself the motivation you need to stay on track with your fitness goals. Making exercise a part of your routine, rewarding yourself for progress, and using positive emotions can be great ways to get and stay motivated. Transform your goals into smaller tasks, find a workout partner, use visualization, and track your progress can also help to stay motivated. Remember to take it one day at a time and to celebrate the progress you make along the way.


  • Kelley, K. (2021). The Benefits of Visualization for Physical Fitness and Athletic Performance” Journal of Sport and Health Science.
  • Statt, D. (2020). “The Benefits of Having a Workout Partner” Men’s Health.
  • Trotter, M. (2021). “7 Ways to Stay Motivated with Exercise” Shape.

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