Hey,
It’s Simon, your friendly Leicester (Leicestershire…Groby..) based personal trainer with over 40,000 hours experience.
Today I wanted to talk a bit about how I deal with those days where you don’t have it in you.
Cause let’s be honest.
When you’re tired, stressed, overwhelmed, or running on poor sleep…
doing the things you know you should do is the last thing you feel like doing.
That workout? Feels looong.
Getting out on your walk? Feels like too much effort.
Cooking a decent meal? Is too much effort (I hate cooking. Thank god for my wife, who loves it!).
And in those moments, it becomes very easy to say:
“I’ll just skip it today.”
Which, on the surface, feels completely reasonable.
But the problem is…
Those are the moments that matter most.
The Downward Spiral (That Feels Harmless at First)
I’ve been there myself. Plenty of times.
I used to struggle a lot with insomnia (still do sometimes). So I’d wake up exhausted and immediately start negotiating with myself:
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“I’ll skip training today.”
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“I’ll just rest and start fresh tomorrow.”
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“It’s not a big deal, I’m just tired.”
But these are the moments you really need to dig in.
Else it became a pattern. And those little slips quickly start to add up.
One missed workout turned into two.
Two turns into a few days of doing very little.
And before long, Iyou’ve slipped into what I can only describe as a negative spiral.
Because when I stopped doing the behaviours that kept me grounded:
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My headspace got worse
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My energy levels dropped further
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I felt less productive
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I became more restless at night
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My sleep got even worse
So the very thing I thought would help — resting and doing nothing — actually made everything worse.
The Turning Point: Doing Something Instead of Nothing
Over time, I realised something important.
It wasn’t about being perfect (perfect doesn’t really exist in this game).
It wasn’t about pushing through at 100%.
It was about taking a step in the right direction, no matter how small.
So instead of asking:
“Should I train today?”
I started asking:
“What’s the minimum I can do to still move forward?”
And that changed everything (Believe me. This is a massive part of the game. This is essential knowledge right here!)
What This Looks Like in Practice
These days, even if I’ve had a terrible night’s sleep, I still stick to my routine — just at a reduced level.
For example:
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If I’m training → I’ll still do the session, but at around 50% intensity
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If I’m walking → I’ll still go, but just shorter or slower
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If I’m low on energy → I focus on just showing up and moving
The key point is this:
I still do something.
And that “something” keeps me moving in the right direction.
Why This Works So Well
When you do nothing, you reinforce the habit of stopping.
When you do something — even a small amount — you reinforce the habit of continuing.
And that creates two very different paths.
Path 1: The Negative Spiral
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You feel tired
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You skip your behaviours
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Your routine breaks
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Your headspace worsens
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Your sleep and energy decline further
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Everything becomes harder
- You quit
Path 2: The Positive Spiral
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You feel tired
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You reduce the intensity
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You still take action
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You maintain momentum
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Your headspace improves
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You recover quicker and get back on track
- You build back up to killing it!
Both start in the same place.
But they lead to very different version of yourself!
The Psychology Behind It
So why does keeping to your commitment work, even if you’re making a half effort?
When you show up — even at 50% — you build:
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Consistency
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Identity (“I’m someone who follows through”)
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Momentum
You also avoid the mental friction of restarting.
Because restarting is often harder than continuing. I’ve been there enough times to know.
Missing one session isn’t the issue.
But the gap between stopping and starting again?
That’s where most people get stuck.
The “All or Nothing” Trap
One of the biggest mistakes people make is thinking:
“If I can’t do it properly, there’s no point doing it at all.”
This mindset is incredibly damaging.
Because life isn’t lived in perfect conditions. You will never nail your behaviours 100%!
There will always be:
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Poor sleep
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Stressful work periods
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Low energy days
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Unexpected disruptions
If your plan only works when everything is perfect…
it won’t work for long.
Instead, you need a system that works even when things aren’t ideal.
Define Your “Bad Day Standard”
One of the most useful things you can do is define what an “acceptable minimum” looks like for you.
This is your fallback.
Your safety net.
Your “no matter what” level.
For example:
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Training → 50% weights or shorter session
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Steps → a shorter walk instead of none
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Nutrition → one solid meal today instead of giving up completely
This removes decision-making in tough moments.
Because when you’re tired, decision-making is exactly what you struggle with most.
Instead of asking:
“Should I do this?”
You already know:
“Today’s a bad day, so this is what I do”
Why This Improves Everything (Including Sleep)
Ironically, doing something — even when tired — often helps fix the very problem you’re dealing with.
For example:
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Light exercise can improve sleep quality
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Movement can improve mood and reduce stress
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Maintaining routine stabilises your body and mind
Whereas doing nothing often leads to:
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Restlessness
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Poorer sleep
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Lower mood
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Increased stress
So while it feels counterintuitive, action is often the solution — not avoidance.
Action Steps: How to Stay Consistent on Your Worst Days
If you recognise yourself in this, here’s how to start applying it.
1. Define Your Minimum Standard
Decide in advance what your “bad day version” of your habits looks like.
Make it simple and realistic.
For example:
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“If I’m exhausted, I’ll still train — just at 50%.”
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“If I can’t face a full walk, I’ll go for 10 minutes.”
2. Remove the “All or Nothing” Mindset
Remind yourself:
Something is always better than nothing.
Progress isn’t about perfection.
It’s about direction.
3. Focus on Showing Up, Not Performing
On tough days, shift your goal from:
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Performance → Attendance
If you show up, you’ve already won.
4. Keep the Habit Alive
Your main job on bad days is simple:
Don’t let the habit break.
Even a small action keeps the chain intact.
5. Trust the Process
You won’t feel amazing straight away.
But if you keep taking small steps forward, you’ll start to move out of that low-energy, low-motivation state much faster.
The Big Takeaway
When you feel your worst, doing nothing feels right.
But it often leads you further away from where you want to be.
Doing something — even at 50% — keeps you moving forward.
And over time, those small efforts are what build consistency, resilience, and long-term progress.
So next time you’re tired, stressed, or not feeling it…
Don’t aim for perfect.
Just don’t drop to zero.
📌 Want more support with making sustainable changes that actually last?
Well if you’re based in Leicester or Leicestershire, I provide one-to-one and couples personal training sessions. Find out more here:
One-To-One Personal Training: https://bodydevelopmentcentre.co.uk/personal-training-plans/
Couples Personal Training: https://bodydevelopmentcentre.co.uk/couples-personal-coaching-fitness-training/
You can also follow me on social media for tips, tools, and (sometimes nerdy) inspiration:
📷 Instagram | 👍 Facebook
Best wishes,
Simon
Personal Trainer
Body Development Centre
Leicester