It is a glorious accomplishment when you have established such a routine that you feel lousy when you miss a workout. But what about when you’re in a rut? How can you get motivated when you are recovering from an illness, feeling overwhelmed at work, or lacking sleep? Sometimes we find ourselves in such a state that exercising is the last thought on our minds, when in reality, to take a simple walk could be the most cathartic move we could make. The following are simple ideas to climb up out of that rut while being kind to oneself.

Keep it Simple

Set small, easily attainable goals. Start with 10 minutes, 10 reps, or 10 deep breaths, whatever it takes to remove your attention from the current stressor and toward helping yourself. Weather permitting, fresh air can work wonders for your mind.

Every Bit Counts

No matter how simple, how small, or seemingly trivial, every effort counts. Often your ten minutes of you-time may be stretched to fifteen, then twenty. If the kids are demanding your attention, make it clear to them that you are absolutely unavailable for only a few minutes. They will come to understand your need to break away. If your phone will not stop ringing, turn it off. Everyone gets a fifteen-minute break. Stop staring at your feed and bust out a set of twenty squats. Your circulation will thank you.

Be Realistic

Do not expect miracles. If your missing motivation is due to depression or hopelessness, give yourself time. Be patient with yourself. Go back to the first tip, keep it simple. Celebrate a small accomplishment and talk yourself into going again tomorrow.

This is For You

In today’s mad rush to be the best in all we do, to provide for those who are depending on us, and meet expectations, we push ourselves so hard that we forget the importance of selfcare. Take the time to care for yourself. You will not regret it.