6 Mental Hacks for Tough Days: How to Stay Strong When Everything Gets Difficult

Do you know those days?

You wake up and your first thought is: Today. Absolutely nothing. Is going to happen. Your body feels like you've just had three leg days, your motivation is at rock bottom, and even the smallest task seems like an insurmountable obstacle. Workout? No way. Eat healthy? Nope. You'd rather just give up.

But it's precisely on these days that you decide whether you persevere or give in to your inner resistance. Because success doesn't come on days when everything is easy – but on those when you keep going anyway.

Here are some mental hacks to help you overcome tough days and regain your strength:

1. Think in micro-steps, not big hurdles.

If everything is difficult, switch to minimal mode:

• Instead of saying, "I need to go to the gym and do a full workout," tell yourself, "I'm going to put on my workout clothes and do a single set of squats."
• Instead of saying "I need to eat healthily," tell yourself: "I'll start by drinking a glass of water."

Why? Because your brain loves momentum. The first step is the hardest – once you've taken it, the next one becomes easier.

Weider tip: The 2-minute rule

Tell yourself: "I'll do it for 2 minutes." That's so ridiculously short that you don't even think about it. But: Often you'll automatically continue.

2. Make it radically simple!

Often we don't fail because of a lack of motivation – but because the hurdle to starting is too high. So: Make it as easy as possible for yourself!

• Sleep in your gym clothes! No more thinking in the morning – just get up, brush your teeth and head to the gym.
• Eliminate temptation! If there are no sweets in the house, you have to go out and buy something unhealthy. The better alternative? Stock up on our delicious Filled Protein Cookies or our sinfully tasty Protein Cups – maximum flavor, minimum sugar!
• Make healthy choices your default setting. Place a large water bottle directly on your desk so you automatically drink more. Put your running shoes next to the door so you can see what needs to be done.

Weider tip: “1-click discipline”

The easier the first step, the higher the chance that you'll get started. So:

• • Pack your sports bag directly in the car or by the door (so that you ideally trip over it if you decide against the workout session!).
  • Place healthy snacks where you would normally reach for chocolate.
  • Place your (mobile phone) alarm clock in the bathroom so you can brush your teeth right after getting up ;-)

💡 Motto: Make the right thing easy and the wrong thing difficult!

3. Use your environment as a booster

Have you ever noticed that you're more motivated when you train with the right people? Your environment can bring you down or push you – it's your choice!

• Send your gym buddy a message: "Tell me not to be such a baby."
• Set a timer for 5 minutes and watch motivating workout videos (but ONLY 5 minutes, otherwise it will end up being a YouTube session).
• Listen to a motivating podcast – we highly recommend the Gottcast .

Weider tip: The “social pressure” method

Instead of posting pictures of your innocent pet online without its consent, post in your Instagram story that you're about to work out. You have to do it now, otherwise everyone will ask you why you didn't (and why not make plans to meet up with friends? Challenge your friends and tag them for the next gym session! You can tag us too, of course @weider_germany).

4. Use the "if-then" mindset

Your brain makes thousands of decisions every day – that's tiring. "If-then" rules can relieve you of this burden.

• If I don't feel like doing sports, then I only do the first two exercises.
• When I feel tired, I drink a large glass of water and move around for 5 minutes.
• When I feel overwhelmed, I first do one thing, namely the one that is easiest for me.

This is how you trick your brain and automatically stay in motion.

Weider's tip: The "emergency list"

Write down three things you can do when you have absolutely no motivation. For example:

1. 1. 10 squats
   2. Watch a motivational video
   3. Eat an apple instead of junk food.

Hang this list somewhere you'll see it.

5. Use the "min-max technique" for small victories

Instead of focusing on what is NOT working, focus on the minimum you can do today.

Minimum: I drink 2 liters of water.
Maximum: I complete my workout to the fullest.

Weider's tip: The 1% rule

Improve by just 1% every day. The principle isn't new and sounds like a small amount, but in a year it makes a huge difference.

6. Make your "why" visible

On tough days, it's easy to forget why you started. Remember your goal:

• Write it down and hang it up where it can be seen.
• Look at old training photos of yourself (or your role models).
• Visualize your future self – how will it feel if you persevered?

Weider's tip: The "future message"

Write an email to your future self today and schedule it for two weeks from now. Example:

"Hey, Champ! You've come a long way. Keep it up!"

Conclusion: There's no deadline for perseverance.

Tough days are normal – but they don't define your success. It's the small steps that keep you on track!