“Tomorrow, I will definitely go to the gym.”

That’s how it starts – with tomorrow. Then it keeps getting pushed – to the next Monday, next month and, next year, before you even know it.

Sounds like the story of your life?

The 6 am alarm you set to wake up early and go to the gym faces the sinful snooze hits and an eventual ‘dismiss’ before you doze off again.

Or, you prepare that gym bag with the utmost zeal. Put in it the shoes, clothes, towel and other gym essentials. You carry it to your office, to ensure you take a detour to the gym (or head to the one in your office) before returning home. ‘Nothing can stop me now,’ you think to yourself.

Cut to 7 pm, you are lured into going straight home. You take that bag, unpacked and intact, along with some excuses on your mind, home with you. The world of treadmills, dumbbells and weight-lifting machines can wait for another day.

It goes on and on, no end. But wait, not if you train your mind.

“Various factors contribute to the temptation to skip the gym, including fatigue, lack of motivation and competing priorities,” says Dr Ashima Ranjan, consultant – psychiatry, Yatharth Super Speciality Hospitals, Noida.

“Psychologically, individuals may associate exercise with effort and discomfort,” she adds.

Getting started

A change in approach and some practical tips can help you be regular at the gym. Who knew seeing your workout routine like that of an SIP (Systematic Investment Plan) would be the key to overcoming the omnipresent cloud of laziness?

More about this ‘FitFin’ merger later, but first…

… take the first step

If you are a beginner, just start with something light.

“Understand that fitness is your goal. Begin with something that you enjoy building momentum. It can be an hour of playing badminton or a walk,” suggests Yash Sharma, a Delhi-based fitness coach and YouTuber (Yash Sharma Fitness).

It doesn’t have to be the gym in the first go.

Aim for thrice a week

The mere idea of going to the gym for six days a week can bog you down. It sounds like a lot of effort and a demanding commitment.

“A way to play with your mind in this case is to hit the gym thrice a week. This can be a realistic approach for first-time gym goers, as it is comparatively a more achievable target,” says Delhi-based fitness coach Robin Naagar.

Have company. But no rookies, please

Have a friend who is dedicated to their fitness journey? Join them as a workout partner, suggests Robin.

That way, you can reap the benefits of their dedication. Spending time with them can inspire you to get serious with your gym routine.

“Joining a gym with a friend who is also a beginner can be a bad decision,” Yash adds.

“Quitting mindset gets amplified in this scenario. When one person feels lazy, it easily affects the other person’s decision to go to the gym as well,” he explains.

Experts also highlight the growing trend of group fitness classes these days. These classes can be helpful in your fitness journey.

“From yoga, gym, and MMA to CrossFit, you can enroll yourself in any of the group classes. If you are a beginner, join the beginner batch. A group class gives a more collective and comforting feel. You get less intimidated while exercising with people on the same level,” says Yash.

Social support, Dr Ashima adds, can alleviate anxiety as well.

Choose slight adjustments over harsh rules

Another hack to keep your brain on track is by keeping things easier.

“If you usually wake up at 8 in the morning, your aim should not be to get up at 5.30 am and hit the gym at 6,” says Robin. Your body needs time to adapt to earlier mornings. Instead of an abrupt shift, gradually adjust your wake-up time.

“Start by setting your alarm 15 minutes or 30 minutes earlier each day,” he suggests.

Think beyond instant gratification

You saw an actor’s envious frame, and now you want to hit the gym and get into shape. If that’s your motivation, your gym journey is likely to go downhill pretty soon.

Why?

Dr Sandeep Govil, senior consultant – psychiatry, Max Super Speciality Hospital, Shalimar Bagh, New Delhi, explains, “As humans, we look for instant gratification. Results, in the realm of fitness, are not overnight. It takes months and years of dedication. When you see that there are no visible results in the first few days or weeks of working out, the morale goes low and the gym journey ends pretty soon.”

Yash says, “Just because you saw an influencer’s impressive diet or a workout routine, don’t start following it. Understand your body and its needs. Humans see results as the prime motive. But results take time, and hence adherence becomes difficult.”

Eat dinner 4 hours before sleeping

What does your dinner time have to do with training your brain to not skip the gym, you may wonder.

“Eating dinner four hours before you hit the bed helps you sleep well. You feel more energetic, and have the energy to go to the gym the next day,” says Yash.

“It is even more important for beginners because physical training is heavy on the body and leads to pain. This timing adjustment of eating your dinner can enhance your recovery and provide energy,” he explains.

Think of it as an SIP

Why do you start an SIP? For the long-term benefits it provides. Right? 10 or 20 years down the line, you will have lots of money in your pocket.

Even for your gym and fitness routine, think of the long-term benefits, suggests Dr Sandeep.

Exercising daily helps you age better – keeps your bone and muscle health in check, reduces the risk of dementia, keeps your heart healthier, and prevents weight-related issues.

“See the compound benefits of daily exercise, as we do for SIP while managing our finances. Don’t see it as a short, one-time investment in the stock market. It will help you stay motivated and be regular at the gym. Moreover, keep reminding yourself of the benefits it will have, and that it is not a one-day affair,” Dr Sandeep adds.

If you still find it difficult to be regular, make it a point to remind yourself of the long-term benefits of exercising daily.

Yash agrees too. He says you are likely to be more disciplined when you are aware of the reward.

“Whether you are working out to have better skin, an enhanced mood or enjoy life as a whole in the long term, find ways to remind these to you. It should keep you going,” he says.

So, what’s your excuse now?