How Your Thoughts Affect Your Workouts (and Vice Versa)

Written by Madeline Thomas

What you think while you’re working out actually changes how you feel and how you perform. If you go into a workout already telling yourself you’re too tired or not strong enough, it’s going to be a struggle the whole way through. But if you shift your mindset, even just a little, you will surprise yourself. Your mind and body are way more connected than we give them credit for. Here are a few things that will help you stau in tune with that mind and body connection:

Be Present When You Move

Instead of mentally checking out or rushing through reps, try to tine in. Pay attention to your breath and notice how your muscles engage. Be curious about how your body moves and reacts. It makes even a simple workout feel meaningful. The more you can tune into your body in real time, the more connected (and safer) your workouts become. This also helps prevent injuries and makes your movements more effiecient.

Track How You Feel Before and After

This doesn’t need to be a big journalling session, just take 30 seconds. Ask yourself how you feel and what emotions are showing up. Then check again after you move. Maybe you still feel stressed, but now it’s at a 5 instead of a 9. Maybe your anxiety didn’t disappear, but your breathing is steadier. Noticing the difference reinforces how powerful movement is for your mental state and makes it easier to keep showing up, even when you’re not in the mood.

Respect Mental Fatigue

It’s easy to push through physical tiredness and just grind it out. But when your brain is exhausted, your body often follows. On those days, instead of pushing harder, consider a gentler form of movement like walking, stretching, mobility or even just skipping the workout entirely in favor of good rest. There’s a difference between laziness and burnout, and learning to tell the difference is key to sustainable fitness. You don’t always need to discipline, sometimes you just need compassion.

Move For How It Feels, Not Just How It Looks

Chasing aesthetics can be motivating, but it can also burn you out or make you feel like you’re never “doing enough”. Try reframing your workouts as time to build energy, release stress, and reconnect with yourself. You’re not just working on your body, you’re caring for your mind. When you move because it feels good, rather than out of guilt or pressure from outside voices, you build a habit that’s rooted in joy instead of punishment.

Celebrate Small Wins

Not every workout will feel amazing, and not every step forward will be obvious. But celebrating even the smallest victories, like showing up when you didn’t want to, lifting 5 more pounds than normal, or simply finishing your cooldown can shift your mindset in a powerful way. Acknowledging your effort builds confidence and creates a positive feedback loop that helps you keep going, especially on tough days. Progress isn’t always loud. Sometimes, it’s about just quietly showing up for yourself. And that counts.

The connection between your mind and body is always there. you just how to slow down enough to notice it. Whether you’re pushing through a tough workout or choosing rest, remember that both your mental and physical health matter. Keep showing up, keep listening, and give yourself credit for every step forward.