The 3-Minute Motivation Reset

When motivation is low, a three-minute workout can help. Join Trevor Linden and Club 16 Fitness trainers for a quick reset designed to boost your energy, lift your mood, and get you moving again.

If you’ve ever stared at your sneakers and thought, “Maybe tomorrow,” you’re not alone. We all hit those days when motivation feels out of reach and the couch seems far more appealing than squeezing in a workout.

But here’s something worth knowing: you don’t have to wait to feel motivated before you move. In fact, movement itself can create motivation. Even three minutes can spark the shift your body and brain need to get going again.

Why movement helps when motivation is low

When your energy’s low, it’s easy to assume you need to think your way out of it. But science shows your body can often lead your mind out of a slump.

1. Movement triggers a quick mood boost

Studies show that even a single short session of physical activity can lift your mood, reduce stress, and sharpen focus.

• People report feeling calmer and less stressed immediately after exercise.
• Resistance training, like weightlifting, has proven to have immediate and long-lasting positive effects on your mental health by reducing feelings of anxiety and/or feelings of depression. 

2. It changes your brain chemistry

When you start moving, your body releases dopamine and serotonin. These chemicals help regulate mood and focus. It also lowers levels of cortisol, a stress hormone that can leave you feeling anxious or tired.

Regular movement increases brain-derived neurotrophic factor (BDNF). This protein helps your brain adapt and grow, supporting better focus and emotional balance over time.

3. Movement actually creates motivation

Motivation isn’t a switch you flip on; it’s a cycle. Scientists have found that exercise can activate the parts of your brain responsible for drive and reward.

A book called “The Motivation Myth” proposes a simple idea: movement sparks motivation through a feedback loop. You move → you feel a little better → that small win reinforces the desire to move again.

What happens in just 3 minutes

When you take three minutes to move your body immediately begins to respond. This could be a desk stretch, a short walk, or a guided reset like the one with Trevor Linden.

Here’s what’s happening under the surface:

• Heart rate rises: Your brain gets more oxygen and blood flow, improving alertness and focus.
• Neurotransmitters fire: Dopamine and serotonin give you a mood and motivation lift.
• Stress drops: Physical activity helps lower cortisol and adrenaline.
• Attention resets: Even a short break can interrupt overthinking and mental fatigue.

It’s like hitting a mini “refresh” button for your brain.

How to make the reset stick

Three minutes might not sound like much, but when you do it regularly, it becomes a keystone habit; a small action that ripples into bigger changes.

• Start easy. Keep it gentle — stretch, walk, breathe. You’re building momentum, not chasing perfection.
• Use triggers. Tie movement to everyday cues: after your morning coffee, between meetings, or when you notice your energy dip.
• Stack wins. Each time you move, you’re strengthening the motivation muscle. Small victories add up.
• Reflect on the shift. After your reset, pause to notice how your body feels — lighter, more awake, calmer. Awareness reinforces the habit.
• Repeat. The more you do it, the less resistance you’ll feel to starting.