“Don’t Think, Just Do!”: A Simple Mantra to Get Moving

"Don’t think, just do."

It’s a phrase I say to myself most mornings, usually as I’m gearing up for my 10-minute strength training routine. It’s not fancy, it’s not groundbreaking, but it works. And honestly, it’s been a game-changer. Not just for exercise, but for anything I’ve been avoiding, whether it’s jobs around the house, writing an email, or tackling anything that I know needs to get done, at some point or another.

The idea is simple: instead of overthinking, procrastinating, or waiting for motivation to strike, you just start!

I can’t even remember where I picked it up. Maybe it’s some relic of northern grit, that “just get on with it” attitude buried somewhere deep in my psyche. And while the stoic approach to life can sometimes get a bad rap, there are moments, I think, when it serves us well.

A Mantra in Action

I hadn’t realised just how often I use the phrase until I saw my husband, Scott, apply it for himself the other morning.

He was feeling stuck with a work task he’d been putting off, and the motivation to tackle it just wasn’t there. Yet, the thought of knowing it needed to be done was playing on his mind. That same morning, whilst he’d seen me working out, he’d commented that he didn’t know how I had the motivation to do a strength routine at 6 a.m.

I told him that I didn't. "I don’t think, I just do!” I said.

On his way out the door about 30 minutes later, he said, "Right, I’m using your mantra. Don’t think, just do!"

And just like that, he got started.

It was a moment of pause for me. I’d been using this phrase mostly out of habit, but seeing how it helped Scott made me realise its potential to maybe help others who might be feeling unmotivated too.

I get my equipment out the night before which gives me one reason to Not Think and Just Do!

Why It Works

At first glance, "Don’t think, just do" seems almost too simple to deserve a blog post. But when you dig into it, there’s a reason why it’s so effective. It bypasses some of the biggest barriers to getting started:

1. Overthinking

When faced with a task, it’s easy to get stuck in your head. You might think about how long it’ll take, how hard it’ll be, or whether you’ll even do it well. This spiral of overthinking can leave you stuck. "Don’t think, just do" cuts through the noise, helping you focus on action instead of analysis.

2. Perfectionism

Too often, we hold ourselves back because we feel like we need to get things “just right” or wait for the perfect moment. But the perfect moment doesn’t exist. This mantra reminds you that progress matters more than perfection.

3. Low Energy or Motivation

Motivation is unreliable. It’s fleeting and unpredictable. Instead of waiting for it, "Don’t think, just do" helps you take the first step, which often creates momentum.

Why This Belongs in the Body Compass

While this mantra could easily fit under Rough North’s Mind Compass point (well, because it’s about reframing your mindset), I’ve chosen to feature it under the Body Compass since I use it most often to get moving. It’s my go-to hack for starting my morning strength routine - a habit I’ve built not because I always feel motivated, but because I remind myself: "Don’t think, just do."

And yes, my routine is only 10 minutes, and you might be wondering: "What’s the point of just 10 minutes?" But that’s exactly why I need the mantra to get me started. It’s because I don’t enjoy strength training as much as my other forms of exercise, like yoga, hiking, cycling, and the occasional run.

When I started this routine just after Christmas, it was only 5 minutes long. My goal was simple: to make it manageable enough to stick with, knowing I’d gradually increase the time as it became a habit. Over time, I’ve worked up to 10 minutes, and I’ll aim to build it up further.

This routine goes hand-in-hand with my efforts to instil habits that I don’t feel naturally motivated to do but know are good for me. Strength training, in particular, is something I know I need to prioritise, especially because, as a person in my 40s, I know how important it is to prevent my muscle mass from degenerating. Sarcopenia is a process that naturally happens with age; however, it can be managed with exercise, diet, reducing inflammation - aka, stress!

I’ll share more about the other hacks I’ve used to make or break a habit in a future blog post. But even now, as this routine has become more regular, I still often lack the motivation to get started. That’s where the mantra comes in: Don’t think, just do.

And here’s another thing: even though it’s only 10 minutes, those 10 minutes add up. They’re short enough to feel achievable, consistent enough to make a difference, and they keep me tacking North toward a strong and healthy body.

It’s about showing up for myself. And those small actions, when done regularly, can create meaningful change.

Overcoming Barriers to Movement

For some of us, though, getting started can be a little more complex than a simple mantra. In fact, there are a multitude of factors that make it easier for some than others to move our bodies in ways we know are good for us. Having a little more insight into some the biological, cultural, and psychological factors that influence how we approach exercise can help us feel more empowered, and maybe even cut ourselves a bit of slack.

1. Biological Factors

Temperament, energy levels, and genetics -all biologically rooted - play a significant role in how naturally inclined someone might be to exercise.

For example, temperament refers to the traits we’re born with, shaping how we respond to the world, including physical activity. While temperament is largely unchangeable, we can adopt habits to balance our tendencies and better suit our needs in specific situations.

Research in psychology, particularly studies on personality traits like those in the Big Five model, suggests that individuals higher in traits like extraversion and conscientiousness are more likely to enjoy and adhere to exercise routines. Extraverts may thrive in group fitness settings, while introverts might prefer solo, low-stimulus activities.

Beyond temperament, our baseline energy levels, influenced by genetics, sleep quality, and nutrition, also impact our readiness to move. For some, exercise provides an immediate “high” due to a responsive dopamine system, reinforcing motivation. For others, the lack of such a reward can make it harder to sustain a routine.

Understanding how our biology creates the foundation for our relationship with exercise and how working with these natural tendencies can help us create more sustainable habits.

2. Sociocultural Influences

Cultural norms and media messaging heavily shape our attitudes towards exercise. In many Western cultures, fitness is often tied to aesthetic goals rather than health, perpetuating the idea that exercise is primarily about achieving a certain body type.

This fixation on appearance can lead to feelings of inadequacy, especially when faced with unattainable ideals promoted in the media. Alternatively, cultures or families that view movement as a way to connect, play, or nurture health often foster a more positive relationship with exercise.

Reframing fitness as an act of self-care rather than a punishment can help it feel more rewarding.

3. Self-Talk and Personal Beliefs

The narratives and stories we tell ourselves, such as “I’m not athletic” or “I’ll never look like that”, can make or break our motivation. These psychological 'scripts', absorbed and internalised from early influences like parents, teachers, peers, or societal expectations can also affect our outlook. Negative self-talk creates mental barriers that can make starting or maintaining exercise feel futile.

Self-talk and personal beliefs are powerful motivators (or demotivators), but changing the narrative can help us build a healthier relationship with movement. Shifting the focus away from perfection and toward progress, and viewing exercise as a way to feel strong, relieve stress, or connect with others can be key to creating positive, sustainable habits.

Just like Rough North's compass points, these three factors: biological influences, sociocultural pressures, and personal beliefs, are deeply interconnected. Cultural norms shape the stories we tell ourselves, while our temperament and energy levels play a part in influencing how we internalise these messages.

If temperament and energy levels feel like barriers, consider starting with low-impact activities that match your natural rhythm, like stretching or walking. If cultural narratives about exercise feel overwhelming, try reframing movement as a way to feel good rather than as a means to achieve a certain look. And if negative self-talk is holding you back, practise small mindset shifts - like focusing on progress, not perfection -that can help you see exercise as something you can do rather than something you’re failing at.

An Invitation

If you’re feeling unmotivated to get moving, I invite you to reconnect with the Body compass point by moving your body with intention:

• Start Small: Whether it’s a 10-minute workout or a quick walk, focus on taking the first step.

• Focus on How You’ll Feel After: Remind yourself that you’ll feel better once it’s done.

• Cut Yourself Some Slack: If you’re struggling, remember that small, consistent actions matter more than doing things perfectly.

If you’re interested in trying out the same 5–10 minute workout routines by MadFit, you can find them in the "Follows" section of my rough_north Instagram page. I’m very intentional about who I follow, so it’s super easy to find.

What are you doing to tack Rough_North? Share your experience in the comments below or with someone close to you.

Let’s start a conversation about how we can reconnect with our bodies.