When It Feels Boring: Here’s Why and Exactly What to Do
Let’s get one thing straight, motivation is not the key to success. Women contact us regularly because they need accountability and we are here for that! But the root of the problem is not motivation, it’s lack of routine, structure, and the ability to do things over and over and over again, and knowing how to adjust when you feel bored.
Why isn’t motivation the problem – even when we feel like it is? Because even professional athletes lose motivation. They don’t go to practice every day at 5 a.m. because they feel like it. They go because it’s on the calendar. It’s what they do.
They don’t train daily just for the fun of early mornings or tough workouts. They show up because more practice means they play better. And if they play better, they win more games. If they win more games, they might make it to the Super Bowl or the World Series. And with that comes fame, money, opportunities…
Sounds motivating, right?
But let me ask you something:
Would you rather have that trophy that they get after years and years of hard work and consistency or to wake up tomorrow and feel better than you did today? And immediately after that the next day you feel better again. And each day after that (see where I’m going) which adds up to 10, 20, 30+ more healthy, happy years of being fully present, moving with ease, laughing with your family, chasing your grandkids around the backyard.
I’d take that over any trophy.
So if they can build habits for a title game years down the road—you can build habits for something even more important: your quality of life. And the right habits give you an immediate reward! One that can’t be hung in a case.
What Happens If You Stop Your Habits and Let Boredom Win?
Letting boredom drag you back to old habits?
That’s when your results start to slide, too.
All the strength you felt, energy you had, inches you lost maybe will go away, no one that stops the habits that move them in the direction of their goals is going to get out of that backslide. You will be right back where you started. And it’s not because the habits didn’t work, because you did feel good, you saw the change and the energy improve. The habits did get a little dull.
So instead of giving up, it’s time to readjust your habits.
Tweak the habits that you do but don’t change the focus of the overall skills you are working on. Refresh your mindset.
You can keep going, once you adjust your habits because your goals are important.
Start With Your Why
When the routine that makes you feel good, starts to feel stale, zoom out and ask:
- Why does this daily walk matter to me?
- Why am I making time for protein?
- Why does water or sleep actually help?
If you’re only focused on what you’re doing, boredom will win every time.
But if you remember why and tie it to your goals like: more energy, less pain, more freedom, more confidence, then it’s easier to keep showing up. Every habit you have should tie into your bigger goal.
Strength Training at NHF Means Repeating the Same Movement Patterns—Not the Same Version
At NHF, we teach foundational movement patterns: Squat, push, hinge, pull, single leg and core.
There isn’t one random exercise (uhm, habit) —these are daily movement patterns that your body does daily to move effectively, feel strong, stay pain-free, and handle real life with confidence. And like any skill, they can be practiced in different ways.
Take the squat.
Side bar, I was an event recently and someone told me they don’t move…. As they were walking to the other side of the room. Someone else told me they don’t squat. Seconds after I explained that we all do these movements every single day, gave the example of a squat is what you do to sit down on the toilet.
The major problem is the fitness industry has given people the impression that you exercise to get fitter in the gym. That’s not the case with personal training at Northglenn Health and Fitness.
We exercise to help get better at LIFE. Which, yes, includes getting up and down off of a toilet!
You’re working on these foundational movements in every session but that doesn’t mean that you are doing the same bodyweight squat every session. (These are where habit changes become very effective and how we use this to model changes in habits for nutrition)
You might do a:
- Goblet squat
- Box squat
- Front squat
- Split squat
- Tempo squat
Same foundational movement. Different version. Each one challenges you in a new way and keeps things engaging.
It’s the same with pull movements.
One day it’s a Crossover Symmetry.
Another day, a barbell bent-over row.
Another, it’s dumbbell single-arm rows or banded lat pull-downs.
These are all ways we strengthen that pull pattern. We do them every personal training session—but we don’t do the same exact version every session. Because that’s a fast track to burnout and boredom.
At NHF, we squat, push, hinge, pull, lunge and work on our core (either directly or indirectly) in every session.
But we don’t repeat the same format every time.
We keep the foundation—because that’s what creates real change.
We change the version—because that’s what keeps you coming back.
And it’s the same with nutrition. See how we are tying it in here!
We’ve got what we like to call your NHF Daily Foundations—the habits that matter most for how you feel day to day:
- Getting in enough protein
- Daily movement
- Drinking water
- Prioritizing quality sleep
- Mindset work (stress)
- Eating a rainbow of veggies
- Choosing healthy fats
- Including healthy carbs
Just like movement, these are the basics that keep your body running well. And just like movement, they don’t have to look the same every day.
Refresh Habits Without Letting Boredom Win
Here’s a fun little rotational menu so to speak, of habits to choose from so you don’t get bored:
🥩 Protein (build muscle/stay full)
Switch up shakes with rotisserie chicken, Greek yogurt + berries, turkey tacos + cottage cheese, or cottage cheese + fruit.
🚶♀️ Movement (health, mobility)
Dance in your kitchen, take walking meetings, try mall laps, or a new trail.
💧 Water (energy, digestion)
Jazz it up with citrus slices, LMNT packets, fancy straws, or sparkling options.
🕰️ Routine (structure, calm)
Change the order you do things. Trade screens for a book. Try planning at night. Use your calendar. Take turns.
🗓️ Planning (control, clarity)
Focus on your top 2 tasks. Use sticky notes. Just plan your first meal.
🥘 Prep (success insurance)
Only prep protein. Use shortcuts like frozen rice or bagged salad. Prep during dinner clean-up. Buy pre cooked protein.
🥦 Veggies (fiber, nutrition)
Roast, blend into smoothies, or create veggie-based sauces.
🍚 Healthy Carbs (+starchy veggies) (energy, mood)
Rotate in potatoes, fruit, quinoa, or Siete tortillas.
🥑 Healthy Fats (fullness, hormone support)
Add olive oil, seeds, hummus, or nut butter with fruit.
🧠 Mindset (resilience, follow-through)
Say, “I’m the kind of woman who takes care of her body even when she doesn’t feel like it.” Not I have to meal prep. I am going to meal prep so my week can go smoothly.
😵 Stress (mental clarity, recovery)
Try journaling, meditation, writing a letter to a loved one and mailing it. Yes, they still sell stamps! Take a walk.
😴 Sleep (recovery, energy)
Swap your phone for a book. Use a simple alarm clock. Try a new wind-down routine. Get a sleep mask. Turn the temp down at night.
Immediate Rewards Are Already Happening
The truth? You’re already winning every time you show up for you and your health.
Unlike pro athletes who may wait years for a big win, you get immediate rewards:
- Every time you drink water, your body thanks you.
- Every walk improves your mood and energy.
- Every protein-packed meal helps your muscles and metabolism.
You’re not just prepping for a game, you’re living it. Right now.
Your Small Step Today
👉 Pick one habit that feels blah.
Try one refresh idea above—and then revisit your why. And tell me about it. I want to know if this helped!
This tiny shift can unlock a big boost in motivation and meaning.
You Don’t Need More Willpower—Just a Plan That Grows With You
At NHF, we’re not just about workouts—we’re about noticeable wins. The kind that carry you through off days, busy seasons, and even boredom. And I’m a coach that can help you when you feel all hope is gone. (Please I hope you don’t feel that way, at least shoot me a message)
Let’s build a plan that adapts, so you don’t have to start over every time life gets messy.