How to Get Moving When You Just Don’t Feel Motivated

Why “I’ll Start Tomorrow” Keeps You Stuck

You know the feeling: the day is long, your energy is low, and all you can think is, “I’ll start tomorrow.” Maybe it’s after a disrupted night with a baby. Maybe it’s after back-to-back study sessions. Or maybe it’s just a busy workday that has left you drained.

The truth is, motivation isn’t something you wait for. Motivation is a result of action, not a prerequisite. Waiting to “feel ready” is why so many women never start moving at all.

Why Starting Feels Impossible

Across all life stages—whether you’re a parent, a university student, or juggling a busy career—the challenges are the same:

• You’re physically and mentally tired.

• You feel guilty for skipping movement.

• You want to improve your health, strength, or mood, but the “perfect moment” never comes.

Science shows our nervous system rewards movement with energy and motivation. When we wait, our brains reinforce inactivity. Small, intentional movement is all it takes to break the cycle.

Momentum, Not Motivation: The Key to Getting Started

The secret is simple: start small and build momentum. Even a few minutes of deliberate movement can shift your body chemistry, spark motivation, and help you feel accomplished.

How to do it:

1. Pick one small action you can do immediately: march on the spot, arm circles, or a 2-minute mobility drill.

2. Move deliberately, focusing on breath and muscle engagement.

3. Notice how your body feels afterward.

This tiny action is your first win and the starting point for consistent movement.

Mini Momentum Flow: 10 Minutes to Boost Energy

This simple sequence can be done at home, between study sessions, or before heading to the studio. It’s designed to increase energy, engage the nervous system, and create movement momentum.

Step 1: Breath and Core Activation (1 Minute)

• Sit or stand comfortably.

• Place one hand on your belly, inhale to expand, exhale to draw your navel toward your spine.

• Repeat three cycles.

Step 2: Shoulder and Spine Mobilisation (1 Minute)

• Roll shoulders forward and back.

• Twist the torso gently, keeping hips stable.

• Move slowly and smoothly.

Step 3: Hip Awakening (2 Minutes)

• March on the spot or lift knees individually.

• Add gentle hip circles if comfortable.

• Focus on lightly engaging the glutes.

Step 4: Glute Bridges (2–3 Minutes)

• Lie on your back.

• Lift hips into a bridge, squeeze glutes at the top, lower slowly.

• Repeat 8–12 times.

Step 5: Standing Reach and Twist (1–2 Minutes)

• Step one foot forward into a shallow lunge.

• Reach arms overhead, gently twist the torso toward the front leg.

• Repeat 3–4 times on each side.

Step 6: Mindful Closing (1 Minute)

• Stand or sit quietly.

• Take three slow breaths, notice your energy, and acknowledge your small win.

  
  

Additional Free Tools to Build Momentum

Micro-Movement Breaks: Stand, stretch, or move for 1–2 minutes every hour.

Habit Pairing: Link small movement actions with existing routines, like stretching while waiting for coffee or activating your core while brushing your teeth.

Track Tiny Wins: Use a notebook or habit tracker to celebrate every small action.

Community Support: Share your progress with friends, peers, or within The Reform Her Room community. Accountability and shared experiences make movement more sustainable and enjoyable.

How The Reform Her Room Supports Momentum

We are a community-first studio that makes movement achievable for all women:

• Physio-Led Self-Led Reformer Playlists: Short sessions targeting energy, mobility, and strength.

• PT and Functional Training Sessions: Personalised guidance for correct form, injury prevention, and functional strength.

• DreamPods: On-demand access so you can move when it works for you.

Whether you are a parent, student, or busy professional, these resources provide structure, support, and confidence without pressure.

Take Action Today

You don’t need hours or perfect timing to start moving. Start small, focus on consistency, and build momentum. The more you move, the more your nervous system rewards you with energy, focus, and motivation.

Get Started Here