How to motivate myself to go to gym?


To motivate yourself to go to the gym, you can use several strategies:

  1. Narrow Your Focus: According to , focusing on a specific visual goal can help make the task feel less daunting. This tactic can change your perception and make the task of going to the gym appear more manageable 1.

  2. Temptation Bundling: suggests pairing the gym workout with a pleasurable activity, like listening to a favorite podcast or music. It's important that this enjoyable activity is only accessed during the workout to maintain its allure 2.

  3. Manage Dopamine Levels: advises varying the dopamine-releasing activities linked to exercise. Sometimes, you might go to the gym with music or a pre-workout drink; other times, just focus on the workout itself. This approach keeps the incentive system fresh and maintains motivation 3.

    Overcoming Exercise Challenges

    Emily Balcetis discusses how people who struggle with exercise often perceive the world as more challenging, which can lead to psychological and motivational effects that make it harder to start. However, by adjusting their visual goal line or setting a visual spotlight on an intermediate goal, everyone can overcome this challenge and improve their exercise performance.

    Huberman Lab

    Dr. Emily Balcetis: Tools for Setting & Achieving Goals | Huberman Lab Podcast #83
  4. Visualize Setbacks: Visualize the negative consequences of not exercising, such as potential health issues or feelings of self-disappointment. This strategy can be a powerful motivator to avoid negative outcomes 4.

By integrating these practices, you can build a more consistent and motivated gym routine.


Who is huberman?


is a highly respected neuroscientist and associate professor at Stanford University School of Medicine. He specializes in brain development, plasticity, and neural regeneration. He hosts the , exploring complex neuroscience topics, and collaborates on dietary supplements with the sports and nutrition company Momentous.