What helps me stay (mostly) motivated & consistent, even when things don’t go as planned
It was one of the last ballet classes of the year—the very last one for the UCSB seniors—and I was one of the juniors next in line. Many of us had spent some if not all of our college years thus far studying, dancing, and performing together, and the class ahead of me was about to be released into the Real World without the comfort and structure of a university dance schedule.
Our teacher, Val—never one to shy away from the good ol’ truth—gave a final talk before the seniors spread their adulthood wings. She spoke about the motivation we would all eventually need to cultivate within ourselves to keep dancing wherever we ended up post-graduation, especially if we pursued careers outside the arts.
There would be no more curriculum organized by a university or any governing figure other than our own sheer will to get ourselves to class or auditions and do the damn thing. We would all eventually become the captains of our own ships, and the route(s) we would choose would ultimately shape our dance fate.
NO PRESSURE RIGHT?
Although this reality check wasn’t intended to scare us, it was definitely a wakeup call. And because I took those words to heart (yet still question whether I’ve ever fully recovered from the shock of adulting?), her message stayed with me. It’s helped me maintain some form of personal, home, or travel movement practice—which was especially useful as yoga started to take up a larger part of my life.
This doesn’t mean it’s always easy to roll out my mat and move, even as a longtime teacher. And it surely hasn’t become easier to get myself to a dance class over the years (although I’m always wonderfully fulfilled when I do). But because this message landed during my early-ish formative years, it’s remained more or less consistent, and I’m really grateful for that. Thanks, Val.
Motivation to move
After 13+ years of teaching movement and leading corporate wellness sessions—many of which have been yoga-based—I understand how tough it can be to find the motivation for a weekly practice alongside a demanding schedule, let alone carve out time to squeeze movement into the day all, even if you work from home.
If anything positive came from those wild 2020 days of doing pretty much everything online, it was the reminder that we can figure out how to do a lot of activities at home—be it yoga classes, cooking lessons, schoolwork, or FaceTime coffee dates.
Many of us also reconnected with teachers who no longer lived nearby, because like most every other teacher—myself included—they had no other option but to teach online. I had been studying Iyengar yoga with Nikki for ~5 years when I moved to France, so it was an absolute joy to see her and my former NYC teacher colleagues in their little Zoom squares when she went virtual. Her classes remain a weekly anchor 🙂
I never wish to repeat 2020, but it did reinforce that we can (mostly) choose how we desire our day to unfold—even if circumstances aren’t ideal.
Remembering how good a practice makes us feel can also help motivate us to do it, even if it’s not our preferred timeframe (5 minutes vs 1 hour) or a best-case scenario (classes in a yoga studio vs our living room floor).
If you struggle with motivation—maybe you don’t know what to do, where to start, or how to stay committed—here are some tools and tips that help me maintain my own personalized movement practice.
Make movement work for you
Like making meditation work for you, here are 11 simple tips I revisit that make movement feel approachable and easy enough to stick with. I leave room to adjust as needed based on how I feel and how much time is available.
Adapt whatever resonates to suit your body, lifestyle, and capacity:
- Know your WHY.
Reflect on why you want to move. What positive shifts do you hope to experience, or have you already experienced? Mood, energy, stability, mobility, physical and emotional resilience? Your WHY can empower and motivate you. - Understand what works for you.
Maybe 5-45 minutes of daily movement feels super; maybe a one-hour class you love twice a week nourishes you more. I move 4-6x per week with lots of variation in time and intensity—sometimes it’s just long walks. Know your sweet spots. - Plan ahead.
If it feels helpful, choose a general or specific time of day—morning, lunchtime, sometime after work. Or just move for a few minutes whenever you have a break: hold a plank pose, do jumping jacks, lift something heavy, or dance in your room. - Personalize your space.
If you’re practicing at home, create a space—however small—where you’ll feel as focused and inspired as possible. Sometimes my space is wherever I can fit a yoga mat (outdoors is also lovely!). Whether home or studio or fitness center, listen to something that supports your practice—podcast, playlist, or silence. - Gather and tidy your equipment.
Strength training at home requires a bit more organization concerning where everything lives; yoga requires fewer props. Choose ecological options when possible—especially yoga mats and blocks. Keeping things clean and tidy honors the integrity of your practice and keeps your mind focused, too. - Wear whatever makes you (and the planet) feel good.
Favor natural fibers and materials whenever possible to support both physical and ecological wellbeing. Same goes for body and hair care. And please don’t stuff yourself into workout gear that cuts off circulation! - Check in.
Notice how you’re feeling so you can practice accordingly. Some days call for a dynamic, active practice; other days calming restorative movement is more appropriate. Maybe it’s weights or cardio; yoga or dance. Choose what brings balance, even if motivation is low. - Choose your own adventure.
Try online classes, live or recorded. Or choose a self-guided practice that aligns with how you’re feeling, even if it differs from your plan (i.e. fatigue, injury, menstruation, low mood). Sometimes a dynamic practice can reinvigorate you; sometimes slowness is deeply nourishing. - Be on your own time.
Some days I have time for a long juicy yoga or resistance band practice; some days I walk and do a few downdogs or twists. Some days I jump around for 5-10 minutes—I still love a 5-4-3-2-1 HIIT method (video for subscribers below). Do what’s feasible—movement is still important even if it’s limited! - Don’t judge.
Some sessions feel amazing, some feel like a bust. Sometimes I feel strong and capable, other times I drag my feet or swap a planned workout for a restorative session. Do what’s possible, do your best avoid self-judgement, and remember that consistency > perfection. Showing up counts. - Notice how you feel.
Awareness reinforces why movement matters and helps you discern which practices do or don’t work for you. Gratitude and appreciation help build consistency, no matter how your movement session unfolded.
Resources & tools
- Senior yoga teachers I’ve studied with, admire, and continue to learn from:
- Yoga accessories and learning tools with an emphasis on eco-friendliness:
- Amazon yoga and meditation books and products (I receive a small commission)
- Manduka EU yoga accessories—code SASHAMANDUKA = 15% off
- PACT organic cotton yoga/everyday apparel—code SASHAPACT15 = 15% 0ff
- Ripple organic cotton yoga collection—code YsSashaN = 12% off
- Shopmy shelves—from wellness products and clothing to home and travel
- My free Mindful Morning and Mindset ebooks: Lots of various tools!
Why is movement important to you, and what helps you stay consistent with it?
Take good care,
S
Subscribe to Substack for 4 yoga videos to ignite & inspire your movement practice.
Photo: Univers Yoga, Nice—join me there for weekly classes (EN/FR).
No Comments