If you’ve ever thought, “I need to get back into it” and then scrolled on your phone instead — you’re not lazy…you’re just untrained in momentum. Let’s talk about how we can change that.
Momentum comes from your mechanics, not your motivation. Whether it’s been three weeks or three years since your last gym session, you don’t need to “get your life together” to start again. You need one thing: momentum. And not the mythical kind that just appears when the stars align. We’re talking about the type you can train – with structure, rituals, and brain science backing you up.
So let’s break it down. This is how you go from stuck to started, using what neuroscience already knows about how humans restart routines.
Momentum Is Pattern Recognition…and You Can Hack It
Momentum feels magical when you’re in it, right? You’re consistent, focused, showing up without overthinking. But under the hood, it’s actually just your brain running a familiar pattern on autopilot.
James Clear (author of Atomic Habits) and behavioural scientist, Wendy Wood, have shown that most of our daily actions aren’t conscious decisions – they’re habit loops. Your brain builds these loops because it wants to conserve energy. Once a pattern is locked in, it doesn’t need debate or drama: it just runs.
This means that building momentum in your training routine isn’t about finding motivation. It’s about building a loop your brain can recognise and reuse. Want to restart your gym rhythm? Give your brain a loop it can repeat with as little resistance as possible.
When people say “I lost my momentum,” what they really mean is “my loop changed.” That’s normal. Life throws curveballs, doesn’t it? But loops can be rebuilt, and often, smarter than before.
Motivation Is Overrated – Train Dopamine Instead
Let’s drop the myth that you need to “feel ready” to start. Dr. Andrew Huberman, a neuroscientist at Stanford, explains that dopamine, the brain’s reward chemical, is released more by action than by intention. That means your brain starts rewarding you once you move, not while you’re sitting there hyping yourself up.
So instead of waiting to feel inspired, focus on doing something small. That’s the entry point. Not a 90-minute training session. Not an entire week planned out. Just one move.
Here are two ideas to get you started:
- The 2-minute re-entry
Set a timer. Stretch. Walk. Do anything physical for two minutes. That’s enough to start a dopamine cycle and build momentum fitness back into your day.
- Action-before-thought
Pick your training cue before the excuses show up. Huberman calls this “limbic friction”, your emotional resistance to effort. You beat it by acting first.
Dopamine isn’t a motivational speaker. It’s a chemical. Use it.
Habit Scaffolding: Stack It, Strip It, Own It
So you’ve taken the first step. Now what?
Now you need a structure that keeps you moving without depending on willpower. This is where habit scaffolding comes in: the strategy of cue stacking, friction removal, and identity anchoring. Charles Duhigg (The Power of Habit) calls it the “cue → routine → reward” cycle. But let’s take it further.
- Cue stacking
Bolt your training cue onto something you already do daily. After coffee = move. After work = gym. The aim is to stack your habits like Lego blocks!
- Friction removal
Don’t make the restart harder than it needs to be. Lay your gear out. Choose a Planet Fitness class with a clear start time that you can definitely make. Use your phone as a reminder, not a distraction.
- Identity first
Behaviour follows belief. Start saying, “I’m the kind of person who trains after work,” not “I’m trying to get back on track.” Your brain fights to protect your identity, so choose one that helps you show up.
This is how you stop negotiating with yourself. You train the loop. You make it easier to act than to avoid.
Rituals Over Resolutions (Because Life Happens)
If resolutions are hype, then your rituals are glue. When your schedule goes sideways or your energy tanks, rituals are what hold you together. They don’t require you to “be in the mood.” They just require you to show up, even if you show up ‘messily’.
Here’s how to build re-entry rituals that make restarting feel human:
- Morning movement
Not because you’re a morning person, but because you’re a person who wants a consistent anchor. Even five minutes of motion sets the tone.
- Classes as cues at Planet Fitness
Sometimes, you don’t want to decide. You want to walk in, be told what to do, and move. Classes are a ritual with built-in cues.
- 2-minute drills
These are tiny repeatable movements you tie to a fixed moment. Squats after brushing your teeth. Shoulder rolls before meetings. You’re building motion memory.
- Comeback playlist
Music is a cue, a reward, and a mood shifter. Your playlist isn’t just hype, it’s part of your loop. Use it.
These rituals are all awesome, accessible tools to help you restart your training rhythm with less pressure and more intention.
Planet Fitness Is Your No-Judgment Restart Zone
Let’s be honest: the hardest part of getting back into a gym routine is walking through the door. That’s why your environment matters a lot.
Planet Fitness is designed to be the opposite of intimidating. No pressure, no judging, and certainly no mirrors yelling at you. Just space to show up as you are…especially when you’re not feeling 100%.
It’s a friction-free zone where:
- You don’t have to prove anything
- You don’t have to know what you’re doing
- You don’t have to be “back in shape” to belong
Your Planet Fitness club is your momentum partner. Whether you’re joining a class, using a treadmill, or just committing to 10 minutes on the mat, every restart counts.
When you’re rebuilding a habit loop, safety and simplicity really matter. That’s why Planet Fitness isn’t just a place to train, it’s a place to re-train your brain for consistency.
You’re Not Starting Over, You’re Starting Smarter
Falling off your routine means your brain did what it’s wired to do: save energy, follow patterns, ride inertia. But you’re not stuck, you’re just between loops. And now? You’ve got the tools you need to start, and keep going.
So remember that momentum isn’t motivation, it’s mechanics. Every time you move, even if it’s just for 30 seconds, you’re not starting from scratch – you’re continuing your training in momentum itself.
