5 Steps to Overcome Laziness

“How am I going to reach my weight-loss goals, if I don’t even floss my teeth?” I laughed when I heard one of my wise clients state this out loud during one of our first training sessions years ago. At the time, I didn’t think much of it, but as I have pondered it more I have realized how profound her comment actually was! When you become lazy or comfortable and stop taking the extra time to do the little things in life, your goals go right out the window. To avoid losing sight of what we are trying to achieve, we have to remember all the small steps it takes to get us there. These five steps have helped me stay focused on what I’m trying to accomplish and avoid the natural pull of laziness. 

Step 1: Wake up 

Get your butt out of bed! “Early to bed early to rise makes a man healthy, wealthy and wise” couldn’t be more true! The hardest part is just doing it—so put your “mind over your mattress” and do what you need to do to make it happen. If that’s putting your alarm clock on the other side of the room, DO IT! Once you make this a routine, you’ll not only improve your sleep quality, but if you are getting enough sleep, it should become natural to wake up and you won’t even need that obnoxious sound waking you up anymore.  

Step 2: Drink water 

Your body is more than 60% water so I could go on all day about the benefits of drinking it, but talking specifically about overcoming laziness… Did you know one of the most common symptoms of dehydration is tiredness? Your body needs AT LEAST half your weight in oz. of water every day, and more if you are trying to lose weight.  

Step 3: Fuel your body with nutrient dense food 

Let’s talk about French fries. Ever found one in your car a week, a month, a year later? What does it look like? Exactly the same as the day you got it! If you were to find broccoli left in your car even just a few days later it would look totally different—probably decomposed and really gross. It works the same when you eat it, unhealthy foods are hard for your body to break down. So, eat lots of fruits and veggies! Foods high in protein raise your levels of dopamine and norepinephrine levels, which produce feelings of alertness and blocks serotonin production, which gives the feeling of relaxation. To get both benefits, pair your protein with a healthy carb at each meal! 

Step 4: Get in a workout 

When you’re tired, getting in a workout is usually the last thing you want to do, but have you ever done it anyway? How do you feel after? Energized! While exercising you are creating more energy. As you work your body it creates more mitochondria to keep up with energy needs, in return giving you more energy!  

Step 5: HaveSMART goals 

If you have never heard the term “SMART Goal,” it stands for Specific, Measurable, Attainable, Realistic and Timely. It seems so simple, but is so important! Knowing what you’re working towards and why you’re doing it gives you the purpose you need to continue striving towards your goal!  


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Written by Kelli Bettridge, CPT, FNS

Kelli is a NASM CPT and is FNS certified. She currently trains clients at Vasa Fitness. Kelli earned her Bachelor of Science Degree in Exercise Science from Utah Valley University where she currently teaches Fitness For Life.