Even the most committed athletes hit a wall sometimes.
Maybe your workouts start to feel stale. Maybe you’re going through the motions but missing that spark. You’re not alone — it happens to all of us.
Every few years, I find myself in that place. A little bored. A little uninspired. It’s not that I’ve stopped loving movement — I just know it’s time for a shift.
Over the years, my fitness journey has taken me from HIIT and calisthenics to gymnastics, hand balancing, boxing, kickboxing, and now jiu-jitsu. I’m working toward my black belt — but I know even that won’t be the end of my story.
So if you’re feeling stuck, take heart. A rut isn’t a failure — it’s a signal. Here’s how to listen to it and reignite your motivation.
1. Recognize That Ruts Are Part of the Process
Motivation ebbs and flows. That’s normal. What matters is how you respond when you feel that drop in drive.
Instead of judging yourself for losing motivation, use it as a check-in point. Are you bored? Burned out? No longer challenged? Your body might be fine, but your mind needs something new to chew on.
2. Change the Goal, Not the Habit
You don’t have to start over — just shift your focus.
That’s what I’ve done over the 15 years I’ve been workout out consistently. I’ve kept a consistent training schedule, but the goal has evolved. One season, it was building explosive power. Another, mastering handstands. Lately, it’s been testing myself on the mats in jiu-jitsu.
You can do the same:
- Pick a new skill to learn (like pistol squats, handstand holds, or a new sport).
- Sign up for a mini challenge — something that makes you excited to train again.
- Shift your workouts to a different focus: power, endurance, agility, balance.
The habit stays intact — the purpose behind it just gets a refresh.
3. Try Something That Scares or Excites You
Sometimes the best way out of a rut is to throw yourself into something completely new.
Trying a new discipline — especially one that makes you feel like a beginner again — can be incredibly energizing. It reminds you what it’s like to struggle, to improve, to care deeply.
That’s what jiu-jitsu has done for me. I’ve had to start from scratch, get humbled, learn to move in new ways. And it’s brought back that fire.
Here are a few ideas if you’re ready to shake things up:
- Rock climbing
- Pickleball!
- Martial arts (boxing, Muay Thai, BJJ)
- Dance or movement flow
- Skating
Pick something that you’ve always been a little curious about or thought would be cool to try one day. That’s usually a sign you’re onto something worth pursuing.
4. Reconnect With Your “Why”
If nothing external is working, go internal. Why did you start training in the first place? What did you hope to get out of it — and what have you gotten out of it so far?
Revisiting your “why” can help ground your routine in meaning again. Try journaling or simply reflecting:
- What does being an athlete mean to you?
- How does movement support the life you want?
- Who are you becoming through your training?
Sometimes all it takes is a reminder that your workouts are about so much more than reps and sets. They’re about identity, confidence, freedom.
5. Keep the Door Open
Your fitness journey is long (we’re this for life, remember?). It doesn’t need to follow a straight line.
Yes, I’m working toward a black belt. But I’m sure that’s not the end. Movement is a lifelong pursuit. There will always be new ways to push yourself, new challenges to face, new passions to discover.
So if you’re in a rut, don’t close the door. Keep moving. Stay curious. Try something new. Evolve. That’s part of the fun!
Final Thought: You Don’t Need to Wait for Inspiration
It’s nice when motivation shows up. But you don’t need it to take action. Sometimes, simply trying something different — even when you’re not “ready,” even a small shift — is all it takes to get your spark back.
If you’re craving deeper tools to help you stay consistent and perform your best — not just in workouts, but in work, art, and life — join the waitlist for the Athlete Mindset Workbook (coming soon!).
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Because mindset isn’t just for athletes. It’s for anyone chasing something meaningful.
