Too tired, too busy, too much in your head? Here's how to move anyway

There are days (or weeks) when working out just doesn’t happen.

Not because you’re lazy. But because you feel stuck. In your head. In your body. In the belief that movement only "counts" if everything is perfect.

Maybe you feel pressure to do it "right". Or maybe you think back to all the times you started... and stopped.

Still, you think about it constantly.

The desire to move is still there. But it feels like you can't quite reach it anymore.

If that feels familiar, this blog is for you.

1. Lower the bar. Way down.

Movement doesn’t have to be a performance. It can simply be... a beginning.

The biggest hurdle is usually in your head.

We’re taught that a workout only counts if it’s long, intense, and leaves you gasping on the floor.

But that’s not what your body needs when you’re stuck.

What it does need?

A small opening. A gentle gesture. Something that invites rather than overwhelms.

• Put on your workout clothes.

• Play a song that gives you energy.

• Move for 5 minutes. (Or even 2.)

Not to check off a box. Not to "make up for lost time". But to feel something — something that belongs to you.

And if you stop after those few minutes? You still moved. And that matters.

Common thoughts that block us — and how to gently reframe them::

“Five minutes? That won't do anything for my body.”

Contre tought: “Two minutes is more than nothing. You’re training trust, not just muscles.”

“It’s too late in the day to start now.”

“I need to feel motivated first.”

“If I stop again, I’ll just feel guilty.”

Post-it reminders that truly matter:

Put these where they’ll find you — on your mirror, your closet, or your phone background:

It’s not the big gestures that change you. It’s the gentle starts. The small decisions. The moments where you choose to begin anyway — even if it’s just for 2 minutes.

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2. Let your movement match your mood

You change. So your way of moving should too.

You’re not the same every day.Some days you’re low. Some, restless.Some days you feel strong — and others... nothing at all.

But we often force ourselves into routines that expect the same from us every day.And when that fails, we feel guilty.

But what if you flipped the script?What if movement followed your energy, instead of the other way around?

Overstimulated or mentally full?

Your body needs: discharge without pressure

Try:

• Yin yoga or floor stretches

• Walking in silence, no podcast

• Repetitive movement like cycling or stairs

• Breath-led flows like 5x sun salutations

Reminder: “You don’t have to fix anything today. Just create some space.”

Feeling empty or flat?

Your body needs: gentle activation, no pressure

Try:

• Flowing mobility drills

• Slow tempo pilates

• 10-minute soft dancing

• Grounded exercises only — no standing

Reminder: “You don’t have to perform to be allowed to move.”

Restless or tense?

Your body needs: release and expression

Try:

• Dancing freely to upbeat music

• Shadowboxing with breath

• Power walking with intention

• Jumping jacks or high knees

Reminder: “You’re allowed to let it out — your body is not a storage space.”

Tired or emotionally overloaded?

Your body needs: softness and quiet connection

Try:

• Movement in bed (yes, really): foot rolls, gentle knee sways

• Self-touch: arms massage, hand on heart

• Shoulder rolls or slow hip circles

• Lying down breathing (5 min)

Reminder: “Care doesn’t have to be big to be real.”

And sometimes… you feel strong.

Then let it flow.You can run, sweat, jump, explore your edges.

But always because you want to. Not because you should.

Sustainable movement happens when it reflects who you are today.

Not your schedule. Not an ideal version of yourself.

But you.

As you are.

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3. Connect before you begin

Stop pushing. Start asking.

We’re so used to starting with what.What will I do? For how long? How hard?

But those questions often come from pressure, not connection.

What if you flipped that too?

What if you paused — just a little — before moving?

Ask yourself:“What do I need today?”

It seems simple.

But for many women, this is a language they’ve unlearned.

We’ve been taught to push, perform, and adapt.

Not to attune. Not to ask ourselves what we need.

How to find your need — when it feels unclear:

1.  Check your breath

   One hand on your chest, one on your belly.

   What do you feel? Is it shallow? Rushed? Barely there?

   → Quick breath? Maybe you need calm.

   → No breath? Maybe you need space.

   
   

2. Scan your body

   Close your eyes. Walk your attention through your body.

   Where’s the tension? The heaviness?

   → Tension = you may need release.

   → Weight = you may need softness.

   
   

3. Ask a mirror question:

“If a friend felt this way — what would I want for her?”

It’s easier to see what you need when you imagine giving it to someone else.

Possible answers:

• “I just want to clear my head.”

• “I need something playful.”

• “I need space. To breathe.”

• “I want to feel myself again — no goal.”

• “I want to move without a plan. Just be.”

When you connect before you begin, everything changes.

Your body feels seen. Your energy shifts.

And suddenly… you're moving not out of duty —

But out of care.

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You’re allowed to start small

If something deep inside you is whispering: I want to move again,

You don’t need discipline or a plan.

Just softness.

A moment.

And trust.

Got a question? Ask it in our anonymous Q&A.

Or read what other women are asking — and maybe find yourself in their words.

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