When you don't want to go but can, you go

Fitness & Thinking Fridays never relies on motivation...

When motivation's gone, action’s all that matters

“I want to do it, but I'm just so tired.”
Or, worse: “I just can’t be arsed.”

Sound familiar?

Some days feel impossible to start, some gym sessions seem insurmountable – you're knackered, you’ve had a long week, the snooze button’s sidling up to your scrabbling fingers, and the sofa’s whispering sweet nothings.

You’re in big trouble if you don’t go, but not for the reasons you might think… but before we get into those – how are you?

How are you going to make the most of the extended weekend in the UK? Will you spend it with family, will you centre meals around fish, will you wait until Monday to buy your easter eggs? Let me know!

In the past seven days, I’ve devoured Korean food in Sheffield with Beth, picked up my motorbike in Nottingham, set a running distance and pace record with uni-bestie, West, before then BBQ-ing and chatting all afternoon with his family in Coventry and then driving back up north via a few days working and working out once more in the steel city, catching up with old mates, neighbours and clients.

In terms of life, I couldn’t be happier, but I’d be lying if I said I wasn’t exhausted and that I’ve enjoyed my training since these high highs.

This was the last week where I planned to push to failure before adapting my routine to get to a planned half marathon injury-free. I could feel the doors starting to come off during the long run – namely my right achilles and left knee – and my left eye is twitching like a nosey neighbour’s curtain.

I didn’t set records in this week’s workouts but that didn’t make them pointless.

I wasn't chasing PRs. And, unusually for me, I wasn't even in the mood. I just got them done. And that, I think, is the point.

Sometimes, the goal of training isn't to improve – it really is to endure. To remind yourself that you can do hard things, even when you don't want to.

We gurn and we squirm and we sweat and we shout in moments that other people might never see or know about so that when things do hit us – whether that’s verbal abuse when you’re in a uniform, or spiritual abuse losing a loved one, or plain old physical abuse on a normal night out – be safe out there this Easter weekend please – you learn to take a breath, acknowledge the moment and move on just that little bit easier.

The exercises and sessions you want to do least could have an out-sized effect on us psychologically – there’s even research showing that the part of the brain involved in self-control, motivation, and emotional regulation, known as the anterior cingulate cortex (ACC), is thicker/seemingly better networked in those who make tougher decisions more often.

“Doing the right thing” regularly correlates with changes in your neurology, meaning you might not lift heavier or run faster on your "meh" days, but you strengthen something far more long-term for getting them done – your capacity to do things anyway.

David Goggins, the former Navy SEAL and endurance athlete, famously talks about the "40% rule": when you think you're done, you're usually only 40% of the way there.

In truth, there’s no exact number when it comes to human potential but there's something powerful in the idea: our perceived limits are often far short of our actual capacity – and learning to push past that, even if that just means always going to the gym when you said you would but find it difficult to get going (rather than necessarily setting an ultra-marathon record) can create lasting change.

So no, this session might not be your best. But it'll be better than nothing. And it might just be the one that keeps the habit alive.

If you work with me as a coach, we’ll map out when you need to take it easier – rest is critical to growth – but we don’t not do things because we can’t be arsed.

If you don’t want to do the thing in the first place, don’t say yes to it. Especially if people will count on you to show up. I’m serious – check out this recent post for why:

Ultimately, if you’re able to go, when you lack motivation, you've just got to go. Future you won’t just thank you for it – they might just get closer to achieving what you’re capable of.

Did you know: there are just over six weeks between now and June? If you’re wanting to be summer ready, you start now.

I’m currently taking enquiries for busy 30-somethings new to or looking to improve in the gym to fill out their shirt sleeves or feel unreal in summat slinky on warmer evenings.

Naturally, the physical changes will be a side effect of real lifestyle change, and, I promise you, enjoyment. If you want to know what it’s like to work with an online coach – and even me specifically – fill out this two minute form and I’ll be in touch OR, if you’re feeling bold, why not book in a call directly?

Much love and I’ll see yas soon
Jack x

Further reading and references

Lutz, A., Greischar, L. L., Rawlings, N. B., Ricard, M., & Davidson, R. J. (2004). Long-term meditators self-induce high-amplitude gamma synchrony during mental practice. Proceedings of the National Academy of Sciences, 101(46), 16369-16373. Retrieved April 17, 2025, from https://www.pnas.org/content/101/46/16369

Goggins, D. (2018). Can't Hurt Me: Master Your Mind and Defy the Odds. Lioncrest Publishing.

Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery Publishing.

American Psychological Association. (2019). The link between exercise and mental health. Retrieved April 17, 2025, from https://www.apa.org/monitor/2011/12/exercise

Alexander, W. H., & Brown, J. W. (2022). The PRO model accounts for the anterior cingulate cortex role in decision-making under risk. Cognitive, Affective, & Behavioral Neuroscience, 22(3), 523–537. https://doi.org/10.3758/s13415-022-00992-3