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How to: Move even when you don’t want to

Movement is good for your mental health. You know it. We know it. Simple. Except when it’s not.

So how do you get the motivation to get some exercise or movement into your day when it’s literally the last thing you want to do?

We asked you lot your top tips. And they’re pretty good.

Image description: illustration of a tired-looking slug appearing to be exhausted or unmotivated
Two pairs of legs kicked up in the air, sporting athletic shoes. They're lounging on chairs outdoors.

Tip #1: Any movement is good movement

If you’re feeling like a slug with minus 100 desire to move, or you’re so busy that finding time to head to a gym is a no no, we got you. Getting more movement into your life doesn’t have to mean becoming an athlete. Anything is better than nothing. 5 star jumps while the kettle boils. Standing on one leg while brushing your teeth. Walking the kids to school. Managing to make the bed for the first time this week. Celebrate your wins where you can.

Here’s some of your tips for getting moving:

  • "Find a way your body wants to move and lean into it... running, tap dancing, just a little!"

    TIPS FROM YOU LOT

  • "Make your bed. Even if it's just that 💪"

    TIPS FROM YOU LOT

  • "No matter how you feel, at least trying will make you better, even if it's just making a tea."

    TIPS FROM YOU LOT
Image description: A person wearing a yellow shirt and a smartwatch, tucking energy bars into a waist pouch.

Tip #2: Make it easy for yourself

When you’re not in the mood for movement any reason to stay in bed is a good reason. So whether you’re planning on a walk round the block or a swim after work, remove any barriers you might come up against. Pack the goggles, plan your route, remember a pre workout snack - because if it’s easy, you’re more likely to get moving.


Here’s some of your tips for removing any barriers:

  • "Prepare what you need beforehand so you do not have to think about moving and can easily do it."

    TIPS FROM YOU LOT

  • "Having everything ready the night before – gym kit at the ready in the morning!"

    TIPS FROM YOU LOT

  • "Straight out of bed, get your running gear on, have a coffee and focus on getting out."

    TIPS FROM YOU LOT
Image description: A person in a blue jacket crouching down to tie the laces of their red running shoes.

Tip #3: Start small

Nothing is more demotivating than telling yourself you’re going to run full pelt for an hour and then having to stop after exactly 34 seconds. Same goes for deciding you’ll be heading to the gym 7 days a week but only managing it for a fortnight. The key to getting movement into your life is starting small, making your goals achievable, and fitting things into your everyday routine.

And the great thing about making your goals achievable? You’re more likely to meet and even exceed them. And who doesn’t love smashing their targets?


Here’s some of your tips for starting small:

  • "Start with a 5 minute walk around the block."

    TIPS FROM YOU LOT

  • "Start small. – don't put pressure on yourself."

    TIPS FROM YOU LOT.

  • "Just do 5 minutes – I usually end up doing longer, but 5 mins is better than 0 minutes."

    TIPS FROM YOU LOT.
Image description: A person standing outside, gazes thoughtfully into the distance

Tip #4: Think about how it’ll make you feel

You might be one of those lucky people that feel endorphins and feel-good highs as soon as you break a sweat. But if you’re not, don’t worry. It’s ok not to love every minute. Focus on how your brain will feel after you’ve danced, shaked and moved - here’s betting it’ll be worth it.

Here’s some of your tips for focusing on feelings:

  • "Remember your reason why."

    TIPS FROM YOU LOT

  • "Knowing you'll feel better after. Getting out in nature/sun. Buy new kit."

    TIPS FROM YOU LOT

  • "Think about how good it feels after you have done it and use it for motivation for the next time."

    TIPS FROM YOU LOT
Image Description: Two people walking outdoors, smiling and chatting.

Tip #5: Do it with someone else

Having someone else to get active with can help if you’re feeling demotivated or need a confidence boost to get started. Movement and exercise are great ways to socialise with old and new friends. Win win.

Whether it’s catching up on a dog walk with your bestie, or starting group tennis lessons to make some new mates while having fun, moving with other people is a great way to bring more movement into your routine.

Here’s some of your tips for moving with someone else:

  • "I do it with my mate so we can push each other and catch up."

    TIPS FROM YOU LOT

  • "Friends."

    TIPS FROM YOU LOT

  • "Make it fun and move with a friend 🏃. You'll both forget you're actually moving."

    TIPS FROM YOU LOT
Image description: a person wearing running gear, resting whilst sitting down and smiling.

Tip #6: Sign up to something

Sometimes having something to aim for can give you that extra boost to get moving. And - we’ve got loads of great events for you to sign up to - from hikes and runs to cycling and ultramarathons. And, if that’s not your cup of tea you could create your own challenge. We’ve seen it all - from dance-athons to carrying a fridge up a mountain. So go on. Give it a go. Surprise us.

Here’s some of your goal-setting tips:

sign up today

  • "Think big, start small!"

    TIPS FROM YOU LOT

  • "Sign up for something to give you extra motivation."

    Tips from you lot
Image Description: A CALM support with their fist in the air, smiling energetically. He is wearing a vest with the text "Campaign Against Living Miserably." on it.

Tip #7: Enjoy it

Sometimes it can feel like exercise has to be gruelling. We’re here to tell you that’s not true. In fact, if you find something you love, you’re way more likely to stick it out and make it part of your everyday life. So get raving, jiu jitsu-ing, trampolining or pogo-sticking - there’s no right way to move. And there’s no limit to what you can try. Even a ten minute brisk walk can make a difference to how your mind and body feel.

Here’s some of your favourite ways to move:

  • "Jiu Jitsu saved me!"

    Tips from you lot

  • "Make it fun! Don't just go to the gym or run, there's so many more fun options out there."

    Tips from you lot

  • "Dance🫶"

    Tips from you lot

  • "Dancing, go raving!"

    Tips from you lot
Image Description: A cyclist resting on their bike looking purposefully into the distance, with a picturesque view in the background.

Tip #8: Get outside

A huge theme in your tips and advice was the great outdoors. So many of you said getting out in the open was the key to unlocking movement and exercise in your lives. And you can’t get much better than that.

It is the UK though, so pack a rain mac, wear some comfy shoes and get yourself to your local park, beach, nature reserve, or, let’s be honest, down to the local shop for a treat. Getting outside in the fresh air for even 5 minus can have a massively positive impact on your head.

Here’s some of your tips to get outside:

  • "Just get outdoors. Doesn't matter what you're doing or for how long. Never fails to make you feel better."

    Tips from you lot

  • "Getting a sinking feeling... walk and listen to the birds, look up at the trees and smell the earth."

    Tips from you lot

  • "Go for a long walk in a green space, no headphones. For me it's a factory reset ❤️."

    Tips from you lot

  • "Just to get my walking boots on and get outside. Simple steps."

    Tips from you lot

  • "Go for a stroll and listen to music."

Image Description: A man wears large headphones and looks at his phone while standing on a street.

Tip #9: Music

Another top tip from our CALM community was choosing the tunes. Whether it’s digging out a throwback album, curating a next level playlist, or plugging into a podcast - finding the right thing to put into your earholes can be a massive motivator.

Here’s some of your music tips:

  • "It's all about the music baby 💙."

    Tips from you lot

  • "Go for a stroll and listen to music."

    Tips from you lot
Image description: A person with a relaxed smile, whilst lying on a picnic blanket.

Tip #10: Recognise when you need to rest

Look, movement’s great. But so is resting and giving yourself the time you need. If movement doesn’t feel possible right now, that’s ok too.

Talking about exercise and movement can feel like it comes with a side order of shame. And that’s not on. Your ability to move and your motivation to move are not linked to your worth.

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