Let’s face it, folks: if procrastination were an Olympic sport, many of us would have gold medals proudly displayed on the mantelpiece, alongside those unused kettlebells and resistance bands we bought in 2020. Exercise procrastination, in particular, is a curious beast. Despite acknowledging that exercise is the one thing we all agree is good for us, we’d rather reorganise our spice rack alphabetically than lace up those trainers.

But fear not! Using techniques borrowed from Acceptance and Commitment Therapy (ACT), you can finally stop dodging your workouts and start smashing them. ACT is all about accepting those pesky thoughts and feelings, clarifying your values, and taking meaningful action. So, let’s dive into three ACT-inspired strategies to beat exercise procrastination (and no, they don’t involve a couch or a counsellor. Sorry!).

1. “I’m Having the Thought That Exercise Is Awful” – Defuse, Don’t Refuse

Ah, the inner monologue. “Jiu-jitsu will be tough tonight.” “The gym smells like regret, tiger balm and Lynx Africa.” “What if everyone stares at me because I’m sweating like a guilty politician?” These thoughts arrive uninvited, like your weird friend at a party. The ACT approach? Don’t fight them. Defuse them.

The Technique: Thought Defusion

When you catch yourself spiralling into negative thoughts about exercise, add the magic phrase: “I’m having the thought that…”

Instead of saying, “Jiu-jitsu will be tough tonight,” try, “I’m having the thought that jiu-jitsu will be tough tonight.” Notice the difference? You’ve turned a statement of doom into just a thought, like a cloud floating by. It’s not the truth; it’s just a thought. Let it hang out in the background while you get on with packing your kit.

Bonus Tip: Give Your Thoughts Funny Voices

If your brain insists on churning out unhelpful thoughts, imagine them spoken by someone ridiculous. Picture your inner critic sounding like an ever-wise Morgan Freeman, or David Attenborough narrating: “And here we observe the procrastinator in its natural habitat, finding increasingly creative ways to avoid exercise.” See if you can keep a straight face. Go on, I dare you.

2. Sweat for Your Values, Not for Instagram

Here’s a brutal truth: if you’re working out purely to impress Karen from accounting or rack up likes on Instagram, you’re setting yourself up for failure. Real motivation comes from knowing why exercise truly matters to you.

The Technique: Values Clarification

ACT encourages us to connect our actions with our deepest values. So, instead of focusing on fleeting goals (“I want abs like a Marvel superhero”), ask yourself:

Why does being fit matter to me?

How does exercise align with the kind of person I want to be?

Maybe you value being a present, active parent who can keep up with your kids. Perhaps you want to maintain your health to enjoy a long and adventurous retirement. Or maybe you’re committed to being a BJJ badass who can choke someone out and cook a mean lasagne. Whatever it is, write it down. Stick it on your fridge or your gym bag. When procrastination strikes, remind yourself: “This workout isn’t just exercise; it’s me living my values.”

Bonus Tip: Create a Personal Fitness Motto

Turn your values into a cheesy but inspiring motto. Examples include:

“Strong enough to wrestle my teenager for the TV remote.”

“Training today, thriving tomorrow.”

“Sweat now, snack later.”

Say it out loud before your workout. Sure, your family might look at you funny, but they’ll be jealous of your determination.

3. Embrace the “Ugh” and Do It Anyway

Let’s be honest: sometimes exercise just sucks. No amount of mindfulness will make burpees feel like a warm hug. But here’s the thing: you don’t need to feel motivated to work out. You just need to start.

The Technique: Willingness

ACT teaches us to make room for discomfort. Instead of avoiding unpleasant feelings like dread or boredom, acknowledge them and move forward anyway. Say to yourself:

“Yes, I’m feeling tired and unmotivated. And I can still put on my trainers.”

“I’m willing to feel uncomfortable for the next 30 minutes because my health is worth it.”

Procrastination loses its power when you stop fighting the discomfort and accept it as part of the process. Like that first icy blast of water in the shower, it’s unpleasant at first, but you’ll adjust.

Bonus Tip: The 5-Minute Rule

Commit to just five minutes of exercise. If, after five minutes, you still want to quit, fine. But chances are, you’ll keep going. The hardest part is starting. Once you’re in motion, it’s much easier to stay in motion. (Thank you, Sir Isaac Newton! The just his first rule…he has 3 more – just for motion – and he invented calculus. What a guy! Died aged 84, a virgin though…so, swings and roundabouts).

A Note on Accountability

If all else fails, rope someone else into your exercise routine. Join a class, recruit a workout buddy, or hire a personal trainer who’ll message you relentlessly until you show up. Nothing like a bit of social pressure to get you moving.

Final Thoughts: Procrastination Won’t Win

Exercise procrastination is sometimes sneaky, and sometimes LOUD – but it’s no match for ACT techniques. Defuse those unhelpful thoughts, clarify your values, and embrace the discomfort like the warrior you are. Whether you’re tackling a sweaty jiu-jitsu session or a brisk walk around the block, remember: every step is a victory over the voice in your head saying, “Let’s just stay on the sofa.”

So go forth, defuse, commit, and sweat. Your future self will thank you.

P.S: Did you spot the deliberate mistake in the AI generated photo? apparently this can actually happen if you procrastinate on exercise for long enough!!!