When the Yips Hit Your Workout: Getting Unstuck When Nothing Feels Fun

You know that scene in the movie when the pitcher steps on the mound, winds up, and suddenly… nothing? They can’t throw a strike to save their life. The mechanics are there, the body knows what to do—but the spark is gone, the confidence is shaky, and every motion feels heavy and off.

That’s The Yips.

It’s a real mental block that athletes (especially pitchers and golfers) sometimes face—but let’s be honest: the yips can show up in everyday life, too. Especially in our workouts.

Lately, I’ve been in a rut.
Pickleball? Meh.
Strength workouts? Blah.
Even the walks that used to clear my head now feel like chores.

I’m showing up, but it’s hard to care. And it’s hard to enjoy. Everything feels flat, boring, or like it’s happening in slow motion. I’ve got the fitness yips—and if you’re feeling this too, you’re not alone.

So what do we do when we hit this kind of wall?

How do we keep putting one foot in front of the other when movement loses its magic?

Here’s what I’m trying—and maybe it’ll help you, too.

🌱 1. Lower the bar. Like, really lower it.

Not every workout has to be epic. Or sweaty. Or even feel “productive.” Sometimes just moving at all is enough.

Try:

• A 10-minute walk without your watch.

• Stretching in your pajamas.

• Dancing to one good song in your kitchen.

When the yips hit, we go back to basics. Movement as medicine, not punishment.

🧠 2. Change your “why.”

Instead of chasing performance, start chasing presence.

Try asking yourself:

• How do I want to feel today—calm? connected? powerful?

• What kind of movement might get me there, even a little bit?

This tiny mindset shift can help reframe exercise from “should” to “want.”

🎧 3. Spice it up with sound.

Music changes everything. A new playlist can shift your mood more than a new workout program ever could. Or try:

• A podcast that makes you laugh.

• A walking meditation that helps you breathe deeper.

• A throwback playlist that makes you feel like your high school self (in the best way).

• If it makes you move—even a little—you’re winning.

🧃 4. Go somewhere new, even if it’s just a change of scenery.

Sometimes it’s not the workout—it’s the vibe. Try:

• Walking or running in a new neighborhood.

• Working out in the park or your backyard instead of your usual space.

• Rearranging your living room for a better yoga flow.

New spaces = new energy.

🤝 5. Find the community, not the class.

Don’t just show up for the reps. Show up for the people.
Community fitness is so much more than burpees and bootcamps—it's accountability, laughter, support, and that post-workout “we did it” feeling.

If you're not feeling your current routine, change the crowd. Try a new group. Text a friend. Or invite someone into your rut with you and figure it out together.

✨ 6. Honor the pause—but don’t disconnect completely.

Burnout doesn’t mean you’re lazy. It means you’ve been going hard—maybe too hard—for too long.
It’s okay to pull back. It’s okay to rest.
But don’t unplug completely. Even just staying curious about what your body needs is a form of progress.

Final thought: The yips aren’t forever.

That pitcher? Eventually they find their groove again. Sometimes with coaching, sometimes with rest, and sometimes by just letting go of the pressure to be perfect.

The same is true for us.

You’ll find your joy again—not by forcing it, but by staying open. Moving gently. Staying connected to the parts of movement that are about feeling alive, not just getting fit.

And on the days it still feels like nothing?

Just lace up. One foot in front of the other. You’re doing better than you think.