Burnt Out and Busy? Here Are My Top Tips for Creating Consistency on Your Fitness Journey
Burnt Out and Busy?
Here Are My Top Tips for Creating Consistency on Your Fitness Journey
When life is a lot and your brain feels loud, you might be wondering.. how do you keep showing up for your body?
Most people don’t quit training because they’re lazy.
They quit because their systems break down under stress.
You might tell yourself you “just need to be more disciplined,” but that’s really not the main problem, is it?
The problem is that your nervous system and brain chemistry are tapped out, and your training routine isn’t built to support that.
Let’s change that.
1. Fixing All-or-Nothing Thinking
If you’ve ever said, “I missed Monday, so I’ll just start fresh next week,” that’s all-or-nothing thinking.
SUPER common in ADHD and perfectionism, this black-and-white mindset sabotages consistency.
In reality, one imperfect session still beats none. You’re better off doing 60% consistently than chasing 100% and burning out. The goal needs to be on momentum, not just perfection.
2. Adjusting Instead of Quitting
Your nervous system isn’t designed to go hard all the time.
When you’re mentally or physically depleted, a lighter session still counts!!
Swap a full lift for activation work. Cut volume in half. Do a movement circuit to music.
This keeps the habit alive, reduces decision fatigue, and tells your brain: “We still show up.”
3. Using Strength Training for Emotional Regulation
Lifting isn’t just about building muscles, it can also be about stress modulation. Strength training lowers cortisol, increases dopamine and endorphins, and provides proprioceptive input that’s incredibly regulating for ADHD and autistic nervous systems.
On anxious or irritable days, a short, heavy session might do more for you than a meditation app ever could.
4. Deloads, Nervous System Recovery, and Adaptation
Progress in training comes from strategic stress, then recovery needed to actually create the results you’re looking for.
If you’re constantly pushing without rest, your CNS (central nervous system) eventually says no.
Deload weeks, low-intensity blocks, and active recovery are essential for long-term muscle growth, hormonal balance, and nervous system repair.
Especially for women prone to burnout.
5. Hacking Prefrontal Cortex Fatigue and Executive Dysfunction
When you’re burnt out, the prefrontal cortex (which is the part of your brain responsible for planning, motivation, and impulse control) basically just goes offline.
This can make “simple” tasks like getting dressed for the gym feel overwhelming.
One great way to turn this around is to remove as many decisions as possible: pre-schedule your workouts, wear the same gym outfit, train at the same time each day.
Friction kills consistency, so reduce as much as possible.
6. Connecting The Dopamine Loop
If you have ADHD or autism like I do, our brains are more wired to be dopamine-seeking. They need novelty, feedback, and reward.
This is why repeating the same bland workout or picking a random one from IG each time you train with no wins and no measurable progression leads to you ghosting your program.
Track your progress. Switch rep schemes. Celebrate small PRs. Use mini milestones and micro-rewards to make training more stimulating and satisfying.
7. Nervous System Regulation Before Training
This one is a fab thing I stared implementing for many of my clients who train later in the day or when they’re feeling ‘wired but tired’ after work.
If you regularly hit a “freeze” state before training, your body might be too dysregulated to perform well.
Try short nervous system resets: loud music, deep pressure (like lying on the floor or using a weighted blanket), or a few rounds of diaphragmatic breathing.
These can help shift you into “go” mode.
8. Routines > Motivation
Motivation is a state, but routines are systems.
Routines will carry you when motivation disappears.
Anchor your workouts to something consistent in your day (like lunch break or school drop-off).
This will reduce the mental effort needed to get started.
9. Identity-Based Habits
Behaviour change sticks best when it aligns with identity. “I’m a person who trains no matter what” is more powerful than “I should work out today.”
Your identity drives your actions.
Start showing up like the version of you who already does this, even when it feels like it’s messy or needs to be modified.
10. Compound Your Consistency
Here’s the science: muscle growth isn’t just built on heroic workouts every time, it’s built on progressive overload, good nutrition, and sleep.
Even imperfect training contributes to mechanical tension, muscle protein synthesis, and improved motor unit recruitment.
No perfection required.
So What Does This Look Like In Practice?
It might mean shorter sessions some weeks.
It might mean mobility work when cardio feels like too much.
It might mean repeating meals to reduce decision fatigue.
It might mean picking the minimum effective dose of movement on hard days and knowing that’s still a win.
And it means being part of a structure that’s designed for the way your brain and body actually work.
Want Help Building That System?
The first round of The Power Curve Method starts this August. It’s my evidence-based, hourglass-specific training membership designed to reduce friction, support your nervous system, and help you train consistently, even when life’s chaotic.
Inside the app, you'll get weekly programming, mindset tools, macro-friendly meals, Q&A coaching, and a clear plan tailored to physique progress, not hustle culture.
Hey there, I’m Rachel!
NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH
If you’re ready to ditch the all-or-nothing mindset and build a strong, confident body—you're in the right place.
✨ Start with my free 5-day Mini Mindset Reset to design a healthy lifestyle that actually fits your life.
🍑 Or join The Power Curve Method, my signature hourglass training program built to shape your glutes, waist, and mindset from the inside out.
While we make every effort to make sure the information in this website is accurate and informative, the information does not take the place of medical advice.
