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6 Tips to Avoid Distractions During Home Workouts

Woman working out in her living room
Karla Tafra

Working out at home can quickly turn into multitasking. You might find yourself using rest periods to tidy up, or be thinking about what to make for dinner when you’re supposed to be in your Shavasana. These six tips can help you stay in the moment and get the most out of your workouts, both physically and mentally.

When you’re not at the gym or a class, it’s much easier to lose focus while exercising. This is especially true in your own home because you’re constantly reminded of other tasks you need to do. However, to get the most out of your workouts, it’s important that you stay “in the moment,” and these six suggestions can help you do just that.

Tip 1: Put Your Phone in Airplane Mode

Someone tapping-On Airplane mode on a phone.
ymgerman/Shutterstock.com

Being distracted by their phones is probably the number one issue many people face when trying to work out (or do anything else undisturbed) at home. When you put your phone in Airplane mode, it silences all rings and notifications so you won’t be tempted to check them instead of doing your cardio.

This causes you to lose focus on your workout and absentmindedly perform your moves. Not only will this make your exercises less effective, but you’ll also be risking injury. If you normally follow exercise videos on your phone, try using a laptop, tablet, or TV instead.

If you normally listen to music on your phone while you exercise, play it on your computer, TV, MP3 player, or stereo instead.

It’s important to carve out these 45-60 minutes for yourself by hanging a virtual “do not disturb” sign. This way, you won’t be tempted to check your messages and end up texting instead of completing your workout.

Tip 2: Dress for Success

Two women wearing short and long-sleeved Jetjoy yoga outfits.
Jetjoy

Sometimes, it’s really hard to get yourself in the mood to work out at home. Changing into a nice workout set will help you get motivated. Pretend you’re actually going to the gym or a class and treat your home exercise routine the same way.

Dress up just as you would if you were going to either of the above. Put your hair up, grab your favorite water bottle, and turn your home into a workout studio. It’s amazing how much a simple change like what you’re wearing can affect your workout routine for the positive.

Tip 3: Blast Your Favorite Tunes

If you’re not following a video class and just walking on a treadmill, using a stair-stepper, or simply doing your own routine, the right playlist can totally change your mood and focus.

Listening to your favorite upbeat jams can help you push through even the toughest exercises and give you something to focus on during your recovery periods. Set up a vibe for your workout by taking the time to carefully select tunes that’ll help you get (and keep) your body moving!

Whether you listen via earbuds, headphones, Bluetooth speaker, or stereo, music is an excellent workout tool.

Tip 4: Invite a Friend Over

Two women doing yoga together at home.
Karla Tafra

Everything is easier when you have someone to hold you accountable. Invite a workout buddy to join you, either in person or virtually. If someone else is there, you’ll be far less likely to run and throw the laundry in the dryer in the middle of your routine.

Take on a challenge with your friend, or start a friendly competition to see who can perform certain moves the best or hold them the longest.

No matter your approach, just having someone else there will make it feel a lot more like a class instead of your living room. You’ll also find it much easier to focus on each move or position, and put all those household chores and text notifications on the back burner.

Tip 5: Focus on Your Breathing

It’s easy to follow your inhales and exhales when a trainer guides you through your workout. However, when we’re at home, our minds tend to wander to whatever’s next on our agenda for the day, tasks we need to take care of later in the week, or that bill we forgot to pay.

This is a fantastic way to send yourself into panic mode. That’s why it will be helpful to focus on each breath just as you would at the gym or when working with a personal trainer. Not only will it help you stay focused and maintain your mind-muscle connection, but it will help you get through the more painful moves and positions.

A good practice is to set the intention at the beginning of each workout to tune into your breath and come back to it whenever your mind starts to wander. Make it the focal point of your workout, whether you’re doing jumping jacks or stretching into downward dog.

Tip 6: Sync Up Your Workout and Dishwasher

A woman doing yoga in a bedroom with a pug dog.
220 Selfmade studio/Shutterstock.com

If your biggest issue is getting your both workout and your household chores done, sync them up! Find a workout that lasts just as long as your washing machine or dishwasher’s cleaning cycle. This will allow you to spend that time on yourself, while still taking care of the stuff that has to be done.

Who says you can’t be efficient and get in shape? Once you see how easy and beneficial this is, you’ll probably always equate your HIIT workout with laundry time.


When you work out at home, it’s a lot easier to get distracted by all the other things you have to do. If you’re having trouble staying “in the moment,” try some of these tips to stay focused. They’ll make it much easier for you to get the most out of each exercise and reach all of your fitness goals.

Karla Tafra Karla Tafra
Karla is a certified yoga teacher, nutritionist, content creator and an overall wellness coach with over 10 years of international experience in teaching, writing, coaching, and helping others transform their lives. From Croatia to Spain and now, the US, she calls Seattle her new home where she lives and works with her husband. Read Full Bio »
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