I can’t stay motivated.
Basically motivation comes and goes for me. Honestly some days I’m so drained mentally by mid afternoon I can tell I’m simply not going to be in the mood later to jump on the bike that night. Internet doesn’t help either, massive focus and time sink.
I do know that I almost always feel way better if I do a workout though. Brings me back to life, complete mood reversal.
What worked for me before was being accountable to a group. I had a bunch of guys, some new to cycling and I was organising Group workouts on Zwift. They were dead into it, and so I was making it onto the bike regularly again.
Structured plans help loads too as you have something to do that needs ticked off, and the weight sessions at the gym might not have that to the same degree.
Small things do work like being prepared and doing the one step at a time thing too, just slowly putting gear on and moving towards the workout while trying not to think about it. Or if the workout is rough, then motivate yourself by swapping it for something shorter or easier or more fun. If you’re going well then up the ante mid ride or extend it.
Headphones. Get them on and start listening to music as you want to get ready.
Dropping caffeine entirely. I’ve done this a couple of times, and it takes a while for energy to flatten out, but energy for me becomes more constant over the whole day and I’m less wrecked by late afternoon now. Still drink decaf, which has a little caffeine in it, and gives that satisfaction.
Attitude switch. Sometimes just joking with yourself saying this sucks, but here we go again, then getting up and heading out, actually works. Just keep it in your head that you’ll feel better after the workout.
Having motivation is amazing, makes everything in life easy. The hard part is getting work done when you’re not motivated, that’s the real test.