Gym Motivation Hack: Use this Method to Crush Your Return After a Break

In 2018, after a tsunami and earthquake destroyed my family’s business, I found myself in a state of crippling anxiety that led to a six-month period during which I didn’t go to the gym. Getting back into the gym was incredibly difficult—I wasn’t eating properly, I couldn’t sleep, and I could barely function.

The steps I took to return to my workout routine, as I later discovered, helped me increase my dopamine levels and regain the motivation I needed to start training again. Dopamine is a neurotransmitter (a chemical in our brain and body) that plays a crucial role in creating feelings of motivation and the sense of "wanting to do things."

This blog post explores the steps you can take to boost your dopamine levels and regain the motivation to return to the gym, even after a long break.

Dopamine Reward System

We all have a baseline level of dopamine, which varies from person to person. This explains why some people are generally more motivated than others. Dopamine levels can increase above baseline—giving us a sense of motivation—and can also drop below baseline, leading to feelings of low motivation. Interestingly, when dopamine levels rise above baseline, they are followed by an equal and proportional drop below baseline. This means that any period of increased motivation will also be followed by a period of decreased motivation.

There are three scenarios that describe how dopamine works:

Scenario 1: Expect Reward and Achieve Reward

When we expect a reward from a particular set of actions and successfully achieve it, our dopamine levels increase. We feel motivated and great, and the actions that led to this increase are more likely to be repeated.

Scenario 2: Expect Reward and Do Not Achieve Reward

When we expect a reward from a particular set of actions but fail to achieve it, our dopamine levels decrease. We feel demotivated and down, and the actions that led to this decrease are less likely to be repeated.

Scenario 3: Do Not Expect Reward and Achieve Reward

When we don’t expect a reward from a particular set of actions but end up achieving it, our dopamine levels increase significantly—often beyond the levels seen in Scenario 1.

To use dopamine effectively to help make returning to the gym a repeatable action, it’s important to understand these three scenarios. Scenarios 1 and 2 suggest that reducing or avoiding expectations of rewards can be beneficial. But what does this look like in practice?

Associating the Reward with the Process

To leverage dopamine for getting back into the gym, you need to associate the reward with the entire process, not just the outcome. For example, if you’re solely focused on the numbers you want to lift, the times you want to achieve, or the weight you want to lose, you risk feeling demotivated on days when you don’t hit those targets. This can be especially detrimental when you’re just starting to rebuild your routine.

Instead, break the process into three phases: Pre-Execution, Execution, and Post-Execution.

Pre-Execution Phase

In this phase, you look ahead to the training you’re about to do. Anticipation itself can begin to increase dopamine levels, as your mind and body prepare for the effort ahead. Identify where the challenges will be, the effort required, and how you plan to overcome them. This mental preparation sets the stage for action and begins boosting motivation.

Execution Phase

During the workout, focus on being present and performing the movements to the best of your ability. It’s normal to have distracting thoughts or emotions, but practice noticing them and gently redirecting your attention to the present moment. A mindfulness practice can be particularly helpful here, as it trains you to bring awareness back to the task at hand. By staying present and focused, you gain more access to dopamine.

Post-Execution Phase

After the workout, reflect on the effort you just put in. Notice how it feels to be the kind of person who commits to training and gives their best effort. If you achieved your desired outcome, great—your dopamine levels will likely increase. But if you didn’t, that’s okay too, because you’ve already boosted your dopamine levels throughout the process. This approach ensures your motivation isn’t solely dependent on achieving specific results.

By breaking down your actions into these three phases, you’ll gain more access to dopamine and make returning to the gym a habit that’s easier to sustain.

Take the Easiest First Step Now

If you’re struggling to get back into training or find it hard to get started, taking the easiest first step is far better than waiting for the perfect moment. That’s why I created the FREE Mind Body Primer 6-Day Program—to help busy people who want to start their functional fitness and mindfulness meditation journey take the simplest first step.

The program requires just 30 minutes a day, with no equipment or prior experience needed. Every step is guided, making it easy to take action and build momentum.