Viktoria Hogan is a personal trainer and online nutrition coach who runs Tori Training, an online solution to your health and fitness goals. She lives in the U.S., but is originally from Sweden. She played soccer up through college and has always had a passion for training and nutrition.
We’ve all been there – deciding to make a big change and committing to it… but starting on Monday. This mindset is incredibly common when it comes to fitness goals, with people setting an arbitrary “fresh start” point as a way of delaying action. It seems like a great idea at the time; however, postponing fitness goals often becomes a cycle, leading to weeks, months, or even years of unrealized potential. Let’s explore why this happens and how to overcome it.
Why do we postpone our fitness goals?
One reason we’re tempted to delay is rooted in procrastination. Research shows that people often postpone tasks they find challenging or uncomfortable (like committing to a new workout routine) in favor of easier, more immediate rewards (Sirois & Pychyl, 2013). When it comes to fitness, procrastination can show up as the “I’ll start Monday” mentality, giving us the illusion of commitment while really allowing us more time to avoid taking action.
Another contributing factor is our tendency to seek perfection in our routines. Starting fresh on Monday feels like a clean slate, but perfectionism often sets an unrealistic standard. Studies reveal that perfectionism is linked with procrastination, as the pressure to start everything perfectly can lead to paralysis instead of progress (Rozental & Carlbring, 2014).
The problem with starting on Monday
The trouble with the Monday mentality is that it creates an endless cycle. If we miss the mark by Wednesday, we often fall back to waiting until next Monday, which reinforces the habit of delaying goals indefinitely. Psychologist James Clear explains that starting small and consistently builds real habits rather than waiting for the “perfect” moment, which can lead to disappointment and demotivation if we fall short (Clear, n.d.).
This is not only common with starting a new exercise regimen, but in many other areas of life as well. A common statement that I hear from clients that are currently working out is that their diet stay consistent Monday through Friday, but then Friday night hits and the entire weekend becomes a “cheat meal”.
How to break free from the Monday mindset
Breaking free from this cycle involves shifting focus from perfection to progress. Here are a few strategies to help you start today rather than next Monday:
Start small and simple
Instead of setting the bar high for Monday, start with a five-minute workout today. Studies show that small, manageable changes help build momentum, making it easier to add to them over time (Wood & Neal, 2007). Even a quick workout can break the mental barrier and build confidence.
Set specific, short-term goals
Research demonstrates that setting specific goals creates a sense of purpose and accountability (Locke & Latham, 2002). Instead of saying, “I’ll work out on Monday,” set a smaller, more specific goal, like “I’ll do a 10-minute workout this evening.” Goals that focus on daily action feel achievable and create immediate satisfaction, which keeps you motivated.
Shift your mindset
View each day as an opportunity for improvement rather than waiting for the “perfect” starting line. Embracing an “any day is a good day” mentality encourages daily growth, which is more realistic and ultimately more rewarding.
Building a consistent routine with tori training
At Tori Training, we’re here to help you overcome fitness procrastination by providing a flexible, supportive environment. Whether you’re at home or in the gym, our programs are designed to fit into your life rather than waiting for the right moment to start. Plus, with options for video-based form feedback, you can feel confident taking that first step and beyond.
Remember, there’s no need to wait until Monday. Start with a small step today, and let’s build momentum together. Taking action now, no matter how small, is the first step toward lasting change.
Viktoria Hogan, Personal Trainer and Online Nutrition Coach
Viktoria Hogan is a personal trainer and online nutrition coach who runs Tori Training, an online solution to your health and fitness goals. She lives in the U.S., but is originally from Sweden. She played soccer up through college and has always had a passion for training and nutrition. As a trainer since the beginning of 2020, she has trained a multitude of clients and gained several specialization certifications within her field. Her main mission is to improve people's quality of life.
References:
Clear, J. (n.d.). The Science of Motivation and Habit Formation. Retrieved here.
Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation. American Psychologist, 57(9), 705–717.
Rozental, A., & Carlbring, P. (2014). Understanding and Treating Procrastination: A Review of a Common Self-Regulatory Failure. Psychology, 5(13), 1488–1502.
Sirois, F. M., & Pychyl, T. A. (2013). Procrastination and the Priority of Short‐Term Mood Regulation: Consequences for Future Self. Social and Personality Psychology Compass, 7(2), 115–127.
Wood, W., & Neal, D. T. (2007). A new look at habits and the habit-goal interface. Psychological Review, 114(4), 843–863.
