It doesn’t matter if you go at 5am or 5pm – it just matters that you get that workout in every Monday.
Mondays are the toughest.
You’ve just spent the last two days enjoying the weekend, sleeping later than you do on weekdays. Perhaps the last two days have been a whirlwind of nonstop sports games, birthday parties, or special events. Or maybe they’ve been two days of Netflix binging.
But whatever you did Saturday and Sunday, it always feels like need more sleep Monday morning than you got all night. And by the time you get to the end of the day (and all of those emails that piled up over the weekend), you’re just ready for bed again.
Because Monday is the hardest morning to get up and going, it’s also the most important day of the week to get your workout in.
In his 2014 commencement speech at the University of Texas, Naval Admiral William McRaven shared the importance of starting your day with making your bed. He said,
“If you make your bed every morning you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and another and another.
By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter.”
Admiral McRaven’s point is that if you start the day by giving yourself an easy win, it’s easier to build on that one win with more of them. You take action (making the bed) even if you don’t feel like it, and because of that action, your brain rewards you with motivation for completing a task – which in turn encourages more action. More motivation followed by even more action.
The same theory applies to your workouts.
If you force yourself to get up and going to the gym on Monday – when it’s the hardest – then you set a tone for the day and the week.
Instead of feeling behind before the week has even started, you feel ready and focused because you started the day strong. “Either you run the day or the day runs you,” Jim Rohn said. Starting it strong instead of snoozing sets the tone that you’re going to run the day.
Instead of not “having time” at the end of a long work day to start the week, you feel accomplished because the most physically demanding part of your day was knocked out before you ever stepped foot into the office.
And instead of just “getting through” the week, you intentionally set a tone of improvement and growth by improving your health before the sun ever rises Monday. Instead of dreading the week ahead, you start on an endorphin-high and positive outlook.
You also reinforce the identity that you are someone who takes action to get better.
Our snooze alarms sound the sweetest on Monday morning – but all the more reason to smash them with a bat and get out of bed. It’s the things we tend to feel most comfortable doing that we need to shake ourselves from doing.
Monday’s are the hardest days to workout. That’s why a Competitor never misses one.