What mental tactics can you use when you have “one of those days” where you just feel like skipping a workout?

Whip out the “Jedi-mind trick” on yourself.
When you encounter one of those days that you just feel like skipping (maybe it’s what you refer to as “dreaded leg day” or something similar), make a mental bargaining game out of it. Pick your most dreaded exercise with the biggest return for your effort. In our example, it’s could be barbell squats.  If you normally only get 10 reps with a given weight, make a deal with yourself that if  today you perform a single set of 15 reps with the same weight you would normally use for 10 that you only have that one single set to execute. You can leave the gym anytime afterward knowing that you have surpassed your normal performance, otherwise you must perform your usual multiple sets. Given the choice of multiple sets of prolonged discomfort or a single bout of more severe discomfort, most often you’ll find yourself leaving the gym early and fulfilled because you pushed yourself to not only do what you wanted to avoid, but surpass your previous efforts. Whenever I’ve resorted to this sort of bargaining with myself in order to “get a workout over with”, invariably it turned out to be a great mental gain and a workout boost that I needed to push me forward. It’s amazing what temporary pain we can endure once we have a bigger “why” behind our actions.

Emphasize quality over quantity.
If you only have 20-30 minutes instead of your normal 45 or 60, make the most of your limited time. Do the exercises with the most bang for the buck – typically compound movements like deadlifts, squats, presses, and rows. Be deliberate about each exercise, set, and rep. Before each set, pause and mentally “hit the reset button” so to speak. Set all the distractions down. Focus. Push out the mental static and practice being in the moment. Use this limited time as an opportunity to sharpen your focus and practice honing the skill of visualization. Close your eyes before the set and mentally experience each repetition before you actually do it. The moments prior to your sets are opportune moments for mentally seeing intended outcomes before they happen. It’s a chance to practice a skill that can be applied to all areas of your life. The skill of imagining and accomplishing.

Shake things up.
Get creative. The point is to have fun with working out again by adding variety to keep it fresh.

• Change the order of exercises.
• Change your rest intervals. If you normally workout with little rest between sets, rest longer and go heavier or more rest with less rest if you normally train slow and heavy.
• Do a shorter more intense version of your exercise routine, for instance instead of doing straight sets with reset intervals between each set, choose 2 or 3 movements and do them back to back with little or no rest.
• Keep it eclectic! Instead of 3-4 sets of a particular exercise, do one single set of various machines and exercises.  You won’t have a chance to become bored when you’re switching to your next movement after just a single set.
• Change your environment – go to a different location and use different equipment. Walk or run outdoors instead of indoors on the treadmill. If you normally go to the gym by yourself call a friend and go at it as a team.
• Hire a trainer for the day.
• Take a class.

Forget perfectionism.
I used to mentally have a problem working out when my nutrition and rest weren’t spot on. So if I had only eaten 3 meals instead of my scheduled 6, I wouldn’t go in that evening. Stop expecting perfection and go to the gym anyway! Use it as an opportunity to turn the day around. There’s much to be said about taking action. It proves to yourself that you ARE in control and that you DO have a say in the outcome. It doesn’t have to be perfect. You cannot make up for the days or hours behind you, only what is immediately before you.

Make a WHY List.
Make a list (if you don’t have one) of WHY you want and need to workout. If you have a list already pull it out and review it. Add to the list. By doing so, you’ll coach yourself into a better mental stance about working out and discipline in general. Review and build upon your WHY list on a regular basis to regularly position your mind toward success.

I’d love to hear what mental tricks you’ve found successful to keep your workouts fresh and your results coming.