How social media shapes your motivation, mindset, and movement—and how to take the power back.
If your motivation feels off, your feed might be why.
I didn't realize it until one night, lying in bed, phone glued to my face. I told myself it was research. But really, I was spiraling through a boxing influencer’s feed, feeling completely out of my league—desperate to catch up. That’s when it hit me: maybe the problem wasn’t discipline—it was what I was feeding my brain.
Think about it: Ever scroll for “inspiration” and just feel worse?
Social media is built to keep us engaged—and often, that means making us feel like we’re behind. Especially in the fitness world, where “wellness” often looks like filtered abs, impossible routines, and constant grind. It’s a comparison machine, and most of us are on the receiving end.
But the impact goes deeper than comparison. The content you consume day after day rewires your brain, reshapes your self-talk, and quietly drains your motivation. Over time, it can erode not just your joy—but your entire relationship with movement (Fardouly & Vartanian, 2016; Meier & Gray, 2014).
When Fitness Starts to Feel Like a Chore
Burnout doesn’t always look like quitting. Sometimes, it looks like going through the motions and feeling disconnected the whole time. You hit your workouts. You log your steps. You follow the plan. But underneath the discipline, something feels off. Like the spark is missing.
If that sounds familiar, you’re not alone. When your feed is full of high-performers and “no days off” energy, it starts to rewire how you relate to movement. It stops being something that fills you up—and starts being something performative.
But movement isn’t meant to be a performance. It’s allowed to ebb and flow—just like your motivation. And when that spark fades, it’s worth asking:
Is it burnout, or is it the weight of constant comparison?
The Trap of Comparison
Let’s start with the science: your brain is wired to compare. Evolutionary psychologists say it helped our ancestors survive by tracking social standing and threats. But today? That same mechanism often leads us straight into self-doubt—especially when the comparisons are constant, curated, and mostly fake.
Studies back this up. Repeated exposure to idealized images—especially fitness-related ones—is linked to increased body dissatisfaction, anxiety, and depression (Fardouly & Vartanian, 2016; Robinson et al., 2020). Even short-term exposure can chip away at how you feel about yourself.
Quick reflection: What’s the last post that made you feel like you were behind? What story did your brain start to tell?
Over time, those micro-comparisons stack up. You start believing you’re already behind. That belief drains motivation. Eventually, you stop seeing yourself as someone who trains—and start seeing yourself as someone who just can’t keep up. That identity shift is quiet but powerful. And it’s why comparison doesn’t just kill joy—it kills momentum.
Why Relatable Role Models Work Better
In his book Beginners, Tom Vanderbilt shares how people learn best when exposed to others just slightly ahead of them—not experts miles away. Vygotsky’s Zone of Proximal Development backs this up: we grow the most when we’re challenged just beyond our current level, not overwhelmed by someone who’s already mastered the thing we’re just trying to start.
Ask yourself: Who are you learning from right now—and do they make you feel empowered or discouraged?
In fitness terms, that might mean following someone training for their first 5K—not their tenth ultra-marathon. It’s not about lowering the bar. It’s about creating psychological proximity. When someone’s just a few steps ahead, their journey feels possible. Their advice lands. Their struggles look like yours.
On the flip side, following someone too far ahead can backfire. Psychologists call it a gap in perceived attainability—when the leap feels too wide, it doesn’t pull you forward. It pushes you into goal detachment, imposter syndrome, or worse: giving up.
From Comparison to Curation: Building a Mentally Healthy Feed
When I was deep into boxing training, my feed was full of elite fighters. World champs. Highlight reels. Flawless technique. I told myself it was part of my training.
But I wasn’t just learning—I was measuring. Every missed session, every imperfect combo started to feel like proof I didn’t belong. The distance between them and me felt huge—and it was exhausting trying to close the gap.
So I did something radical: I started over.
I followed boxers at my level. People posting messy training clips, not cinematic montages. I added creators who shared more process, less polish. Slowly, the sport started to feel like mine again—not something I had to earn, but something I wanted to keep showing up for.
Or take Jasmine, a former powerlifter recovering from injury. She swapped her feed full of max deadlifts for one focused on rehab, rest, and functional movement. Her strength didn’t disappear—it just changed shape.
Try this: Look at the last 10 people you followed. Are they where you are—or just where you think you should be?
Five Research-Backed Ways to Curate Your Fitness Feed for Mental Wellness
So what does a healthier feed actually look like?
• Unfollow what makes you feel worse.
If a post consistently leaves you anxious, ashamed, or stuck in comparison, it’s not “motivating”—it’s draining.
• Follow people who feel within reach.
Relatable role models spark growth. Superstars too far ahead often trigger disengagement or imposter syndrome.
• Scroll less, live more.
Even cutting 30 minutes of social media per day can reduce anxiety and boost your mood (Hunt et al., 2018).
• Prioritize the real over the polished.
Authenticity builds connection. Curated perfection does the opposite. Look for creators who show the in-between.
• Diversify your feed.
Follow people of different body types, fitness levels, ages, and life stages. It’ll expand your definition of “fit”—and protect your mental health from narrow, unrealistic ideals.
Make Social Media Work for You
Once you clear out what drains you, you make space for content that supports you.
Your feed is a mental gym. Every scroll is a training session. Every account you follow is a coach. So if your mental gym is full of hustle culture and flawless strangers, of course you feel off.
Curate your feed like your confidence depends on it—because honestly, it kind of does.
Pause and reflect: What kind of messages do you want shaping your mindset this week?
Look for creators who share presence over perfection. Stories over strategies. Process over performance.
And don’t underestimate small shifts. Mute a story. Bookmark what uplifts. Pause to check in with your body after you scroll. These micro-habits matter. They shape the way you see yourself—and the way you move.
Final Thoughts: Mindful Inputs, Meaningful Outcomes
What you consume—online and off—affects how you feel, think, and move.
If your fitness feed is making you feel less-than and uninspired, that’s not a sign of failure. It’s a signal. You’re allowed to change it.
Unfollow perfection. Follow progress. Focus on proximity. Surround yourself with people and content that reflect your reality—not just your highlight reel.
Then move. Not to impress anyone. Not to fix yourself. But because you deserve to feel better.
And feeling better? That’s always a good enough reason.
Join The Movement
Need support staying consistent with movement in a way that feels doable, not depleting?
Almost Manic is a community focused on staying active in support of mental health. Join us as we come together to bridge the gap between fitness and mental resilience.
Auther: Chelsea Foster, LPC
References
Fardouly, J., & Vartanian, L. R. (2016). Social media and body image concerns: Current research and future directions. Current Opinion in Psychology, 9, 1–5.
Hunt, M. G., Marx, R., Lipson, C., & Young, J. (2018). No more FOMO: Limiting social media decreases loneliness and depression. Journal of Social and Clinical Psychology, 37(10), 751–768.
Meier, A., & Gray, J. (2014). Facebook photo activity associated with body image disturbance in adolescent girls. Cyberpsychology, Behavior, and Social Networking, 17(4), 199–206.
Robinson, L., et al. (2020). The effects of idealized images in social media on body dissatisfaction: A meta-analysis. Journal of Medical Internet Research, 22(4), e14586.
Stubbs, B., Vancampfort, D., Hallgren, M., Firth, J., Veronese, N., Solmi, M., ... & Kahl, K. G. (2017). EPA guidance on physical activity as a treatment for severe mental illness: a meta-review of the evidence. European Psychiatry, 54, 124–144.