Overcome Self-Sabotage and Get Started with Exercise

1. Be Kind to Yourself.  You're Not Lazy, You're Human

Life is full of responsibilities, emotional ups and downs, and mental roadblocks.  New routines are hard, especially when dealing with stress, fatigue, or low self-esteem.  You're not alone and this is completely normal.  Everyone starts somewhere.  

2. Body Image

Feeling uncomfortable with your body can make gyms, swimming, group classes, or even going outdoors feel intimidating.  You might fear judgment, comparison, or being “not good enough.”  

Tips:

• Choose clothes that feel comfortable and empowering.

• Begin exercising at home or in private if that feels safer at first.

• Choose an activity that you enjoy rather than punishing yourself.  

  

  
  
  
  

3. Fear of Failure (or Not Doing It "Right")

Perfectionism can keep you frozen.  If you think, “What’s the point if I can’t do it properly?” or “I’m not fit enough to start,” you’re not alone.  But you don’t need to be perfect or ready, you just need to begin.

Reminders:

• A 5-minute walk is worthwhile.

• Dancing in your room counts.

• Small, consistent actions are better than rare, intense efforts.

Just get started with exercise.

4. Find Your "Why" (That Has Nothing to Do with Weight or Body Image)

Exercising only to lose weight or gain muscle to look good can make the process feel like a punishment.  Instead, think about what movement can do for your mood, energy, sleep, and sense of self.  

Alternative Whys:

• “I want to clear my head after work.”

• “I want to lift groceries with ease.”

• “I want to reconnect with joy.”

  
  

5. Make It Easy, Make It Fun

Don't force yourself into routines you dread. Start with things you like.  

Try:

• Walking while listening to a podcast

• Stretching while watching TV

• YouTube dance workouts

• Gardening, biking, yoga, or swimming

  
  

If you enjoy it, you’ll come back.

6. Lower the Bar (On Purpose)

Set goals so small they’re hard to not achieve.  Instead of “I’ll work out 5 times a week,” try “I’ll move my body for 10 minutes today.”  The key is building consistency without pressure.

Try setting micro-goals:

• Step outside for fresh air

• Do 3 squats, 3 lunges and 3 star jumps.  

• Park a few parking spaces further away from the supermarket doors each time you go.  

Once you’ve started you’ll likely do more.  

7. Build a Supportive Environment

You don’t need to do this alone. Find supportive communities online or in person where people understand your journey.  Avoid toxic fitness spaces that promote shame or unrealistic ideals.

Support Ideas:

• Join a beginner-friendly walking group

• Text a friend post-workout

• Use an app for gentle tracking (not guilt)

Final Note

If you're reading this, you care, this is a powerful first step.  Movement can become a way to reconnect with yourself, not fix something that’s broken.  Be kind.  Be patient.  And remember: every step forward is a win.