5 Legit Apps That Pay Me to Work Out and Motivate Me to Move

[Updated for 2025] This post may contain affiliate links.

I found the best apps that pay me to work out, perfect for boosting motivation, building movement habits, and earning some cash while I exercise! Let me share them with you.


Even though I love being active—and I know there are countless benefits to staying active as I get older—I have to admit that I don’t always feel like running or lifting weights.

Before the pandemic, I had a routine I thought was unshakable. I’d drop my son off at preschool and head to the gym to meet a workout buddy three or four times a week. It worked so well, and for so long, that I assumed my fitness habit was rock solid.

Then, like so many others, my routine unraveled in 2020.

Gyms closed. Schedules shifted. And even when our gym reopened, working out in a mask didn’t feel right to me.

We made a big decision: instead of renewing our membership, we invested in a home gym.

We bought some equipment new and hit up Facebook Marketplace for the rest.

home gym

See my Perfect Sit-up thing-a-majiggy device?

They don’t make this model anymore (not sure if that’s a bad sign?) but I actually love the Perfect Sit-up because it puts your body in the perfect position to reduce head and neck strain while doing crunches. My husband had this hanging around in the Monica closet, along with Perfect Pushups and some kettlebell DVDs.

home gym equipment free weights and elliptical

I was pretty confident that having a full gym conveniently located in my house would mean we’d be working out all. the. time. and back in our routine of regular activity.

Nope.

I tried all kinds of rewards and motivational tricks to get myself into a regular routine using my home equipment but I couldn’t do it consistently.

Once I was in the workout room, I had no problem doing the workout. The hard part was getting in there in the first place.

Even though I wanted to work out—and had everything I needed—it was hard to build that rhythm again.

I couldn’t understand it since I enjoyed working out, it was ridiculously convenient, and I had plenty of equipment to keep my workouts interesting.

Nothing worked.

Why Was I Struggling to Get Back into the Fitness Habit?

My fitness habit hadn’t been as solid as I thought.
I realized that the missing ingredient wasn’t the convenience, or the assortment of available equipment.

It wasn’t enough for me to want to work out. The missing ingredient was the accountability of working out with my workout partner that I’d meet at the gym a few times a week.

I actually needed someone to SEE me and be part of my workout program with me in order for me to actually do it. (I learned recently that the term for this is ‘body doubling’ and it’s a very common strategy used by people with ADHD to complete tasks.)

The First Step to Overcoming My Workout Inertia

What finally helped me become more active on a daily basis was joining my first StepBet. Before this I had no idea I’d find apps that pay me to work out!

Now, in case you’ve never heard of it, StepBet is an app that offers paid challenges with the possibility of earning the entry fee back if you reach the daily and weekly personalized step goals, which are based on your own activity tracker history, until the end of the challenge.

As soon as there was some kind of visibility of my workouts and public accountability for reaching my daily step goal, I had a much easier time getting back into a regular activity habit.

I started joining multiple bets at one time, figuring if I was doing the work for one challenge anyway, I could be winning other challenges simultaneously and tripling my earnings.

Then I thought, if I was already moving, but maxed out on how many StepBets I could participate in at one time, I should find some other apps to earn rewards for the activity I was already doing.

What Makes a Fitness Reward App Effective (for me)

I tried a LOT of apps. After some trial and error I learned that the apps that pay me to work out that I liked the best, had certain features. These features were more effective than others to motivate me to move.

What worked best for the apps that pay me to work out to actually get me up and kept me moving had the following features:

Gamification

They made consistency feel like a game—badges, streaks, daily targets. It wasn’t about intensity, it was about showing up.

Cash and Gift Card Rewards

These are the apps that award points for activity and then give you the option to cash them in for actual cash or e-gift cards. Yes, the rewards are small. But even a $5 gift card feels like a little high five.

Loss aversion

The fact that I’d put up some cash (even a small amount!) and I’d only get it back if I met my goal was a surprisingly good motivator. I was surprised how much I was willing to exert myself to NOT lose $10!

Public accountability and activity visibility

Even if it was strangers in a challenge group, just knowing someone might see my activity helped. So with that in mind, here are the five apps that pay me to work out that I’ve personally used and how they stack up in 2025.

My Favorite Apps that Pay Me to Work Out:

Before I get to individual reviews, I’ll share a quick comparison table.

AppReward TypeBest ForExtra Notes
StepBetCash Pool SplitAccountability + walking consistencyStepBet workout app that pays you to walk and hit step goals
EvidationPassive CashHealth tracking + minimal effortEvidation app review: Earn rewards by syncing your fitness tracker
PacelineMarketplace CreditsBadge/streak motivationOffers Paceline app rewards for consistent activity (no longer pays cash)
WayBetterGamified Cash PoolVariety of challenges (not just steps)Includes WayBetter fitness challenges like strength, hydration, and meditation
Dick’s ScoreCardStore Credit ($10)Everyday activity + shoppers at DSGSync your Dick’s ScoreCard fitness tracker and get paid to move
Evidation app icon

Favorite apps that pay me to work out #1 – Evidation

This app rewards you with points for health-related actions: steps, sleep, short surveys, and even reading articles. It syncs with my Apple Watch and runs quietly in the background.

Evidation apps that pay me to work out

Earning Evidation Rewards

Once you hit 10,000 points, you can redeem them for $10 or donate to charity. I average one payout every 3–4 months without much effort.

My Take: This is the most passive and easiest-to-use app. Perfect if you want to earn with no stress.
Reward: $10 every 10,000 points (I can earn this 3–4 times per year)

Between my activity points and the points awarded for answering short surveys and reading articles, I usually accumulate enough points to earn my $10 reward in 3 to 4 months.

Out of all of the apps that pay me to work out, this one is the easiest (and cheapest!) to use.

App Summary:

  • Reward Type: Cash ($10)
  • Avg. Payout: Every 3–4 months
  • Cost: Free
  • Best For: Passive earners
SIGN UP FOR EVIDATION HERE

Favorite apps that pay me to work out #2 – Paceline

This app also awards points for tracking your activity. When I first joined Paceline in 2022, I would earn a $1 Amazon gift card for completing 150 minutes of activity per week.

There was also an option to save up your points and cash in for a higher value gift card at other places, like Starbucks, or redeem them for discounts on the health and wellness products available in the Paceline Marketplace. It doesn’t sound like a lot, but it was $52 a year to spend on Amazon, which I was going to do anyway.

Because of this Paceline was one of the top apps that pay me to work out.

However, in 2023 things started to go downhill.
First, they changed their points and rewards program to “Pacepoints” and they took away the Amazon gift card option.

You could earn 400 “Pacepoints” if you complete 50 minutes of activity per week, 800 additional “Pacepoints” if you complete a total of 150 minutes of activity per week, and 300 bonus “Pacepoints” if you complete a total of 300 minutes of activity each week.

This maximum number of points you can earn in one week is 1500 points.

In terms of cashing your Pacepoints in for giftcard rewards, my best options were to cash in 24,000 points for a $5 Starbucks or Adidas gift card or 35,000 points for an $8 Spafinder giftcard.

As of 2025, they’ve completely removed all gift card redemption offers.

Instead, you can now either redeem your Pacepoints for discounts on products in their in-app marketplace OR for credits to spend on the products in their in-app marketplace.

The problem? Many of the marketplace items are not from any brands I’d ever heard of and the products were relatively expensive. Some of the prices weren’t much of a discount at all compared to the vendor’s direct website.

For example, the Garmin Forerunner was listed at the exact same price in the Paceline app as on Garmin’s official site.

There’s also a “Mystery Gift” option that promises a chance at prizes ranging from a $5 credit to a $250 Amazon gift card. Since I knew I had no use for using the points in the Marketplace, I went ahead and redeemed 18,000 points for the Mystery Gift option that indicated I could claim a prize up to $250 in value just to see what I’d get.

Disappointment, that’s what.
I received a $5 Paceline marketplace credit. The exact same reward I could have gotten by redeeming 10,000 points.

Do some quick math, you can see this wasn’t a change for the better. I used to be able to earn $52 in Amazon gift cards each year. Then it took me 16 weeks to earn a $5 gift card to Starbucks.

Now I earn points and have no use for them.

At this point, Paceline has dropped to the bottom of my list in terms of earning potential. I still keep it synced for the habit-tracking features, badges, and streaks, which give me a little boost to stay consistent, but of all of the apps that pay me to work out, this one offers the least incentive.

The Reward I choose: a $5 Starbucks GC every 4 months.

SIGN UP FOR PACELINE HERE

Favorite apps that pay me to work out #3 – Dick’s Sporting Goods – Scorecard App

The Dick’s Sporting Goods ScoreCard app rewards you for both purchases and physical activity.

By linking a fitness tracker, you can earn up to 3 points per day by doing any of these 3 things:

  • Reach at least 10,000 steps
  • Complete at least 3 miles
  • Complete at least 30 minutes of fitness activity

Once you reach 300 points, you earn a $10 reward certificate to use at Dick’s Sporting Goods.

There are no upfront costs, and the basic ScoreCard membership is free.

You can also earn points by shopping, participating in DSG-sponsored events, or using the ScoreRewards credit card (optional).

It’s one of the easiest fitness rewards programs to use, and it’s valuable if you already shop at Dick’s or buy activewear or fitness equipment regularly.

Key Benefits:

  • Combines shopping and movement rewards in one place
  • Free to join
  • Daily movement earns you store credit
  • Syncs with Apple Health, Fitbit, and other trackers

I can usually accrue the 300 points for the $10 reward in about 100 days.

  • Reward Type: Store credit ($10)
  • Avg. Payout: $30/year (avg)
  • Cost: Free
  • Best For: Bonus rewards for daily movement
SIGN UP FOR DICK’S SPORTING GOODS SCORECARD REWARDS

Favorite apps that pay me to work out #4 – Stepbet

This is the app that started it all for me. This app only has games based on step count. The games vary in intensity and duration. The platform creates simple, personalized StepBet workout routines based on your fitness tracker data, encouraging you to meet weekly step goals. If you stay consistent, you earn a share of the prize pool — a fun way to stay accountable and earn real rewards for moving your body.

StepBet has a community feature that allows you to post comments during the bets and cheer each other on. Even though this app is only tracking steps.

Some games give out awards at the end for the member who invited the most players to participate or the member who provided the most support to the community. Some games have drawings at the end for health and fitness related items such as a pair of walking shoes.

StepBet membership is $59.99 per year and allows members to play up to 3 games at once and provides access to exclusive member-only games with prizes and unique challenges.

Because the Step Goals in each challenge are based on my own step history, the goals are within the range that I feel comfortable walking on a daily basis. Most games include a Power Day, which is when the daily step goal is about 20% higher than a normal Active Step day.

What does become an issue is that the longer you do these StepBets, the more your Step goals increase with each game. I found it necessary to take breaks every 6 or 7 games or so in order for my average daily step count to drop down to a level that was realistic with my schedule. I usually join the 3-week/$10 bet games and the winnings are usually between $12 and $15 per game, which is a 20-50% return on my investment.

  • Reward Type: Cash pool split
  • Avg. Payout: $6–$20/month
  • Cost: $10+ per game or $59.99/year
  • Best For: Accountability + step consistency
Check out StepBet

Favorite apps that pay me to work out #5 – WayBetter

From the same folks that offer StepBet, this app offers a much wider variety of games focused on different areas of health such as nutrition and mindset, not just fitness. Games include activities such as running, drinking water, reading books, eating fruits and vegetables, meditating, and strength training.

I don’t love that this app mentions weight loss as a way to promote better health, BUT I will give them credit for branching out beyond DietBets, where they only use the scale to measure progress. It’s several steps in the right direction and I’m hopeful that they’ll continue to shift their focus away from weight as a measure of progress.

What I like most about this app is that they offer a wider variety of games, and they games can be quick and cheap. For example, I can participate in a 2-week game for as little as $10.

How it works:

  • For each game, the participants’ entry fees go into one big pot.
  • If you lose the game by failing to meet the requirements for the duration of the game, your money stays in the pot.
  • If you win the game by meeting all of the game’s criteria you’ll get your money back PLUS your share of the pot left over by the participants who lost the game.

So if I win my game, I not only get my initial investment of $10 back, but I also win a share of the entry fees that were forfeited by participants that lost the game.

Game duration can be from 2 to 8 weeks and cost anywhere from $10 to $100. Personally, I prefer the $10/2 week games because of the quick turnaround.

It does require a 6-month membership fee of $68.99. Members can participate in up to 10 games at a time.

The Reward: My $10 games have ended with anywhere between a $12 – $16 payout and my most recent $25 game had a $32 payout.

  • Reward Type: Cash pool split
  • Avg. Payout: $2–$10 per game
  • Cost: $10+ per game or $68.99/6mo
  • Best For: Variety of habit-based challenges
Check out WayBetter

Side-by-Side Comparison of Apps that Pay Me to Work Out

Evidation

  • Reward Type: Cash ($10)
  • Avg. Payout: Every 3–4 months
  • Cost: Free
  • Best For: Passive earners

Paceline

  • Reward Type: Marketplace credits
  • Avg. Payout: Very low value
  • Cost: Free
  • Best For: Visual motivation only

Dick’s ScoreCard

  • Reward Type: Store credit ($10)
  • Avg. Payout: $30/year (avg)
  • Cost: Free
  • Best For: Bonus rewards for daily movement

StepBet

  • Reward Type: Cash pool split
  • Avg. Payout: $6–$20/month
  • Cost: $10+ per game or $59.99/year
  • Best For: Accountability + step consistency

WayBetter

  • Reward Type: Cash pool split
  • Avg. Payout: $2–$10 per game
  • Cost: $10+ per game or $68.99/6mo
  • Best For: Variety of habit-based challenges
  • Best For: Variety of habit-based challenges

Even though I love being active, I’ve come to accept that a little external motivation goes a long way to get me moving. Finding these fitness apps that pay me to work out provide that extra nudge I need to stay consistent.

If you’re like me and looking for that push to get you out the door, on a walk, or in the gym, consider trying these apps that pay you to workout!

Here’s to staying active, staying motivated, while getting paid to exercise along the way!

Frequently Asked Questions

Do these apps work if I already have a fitness tracker?

Yes! Most of these apps sync with devices like Apple Watch, Fitbit, and Garmin. Just connect your tracker in the app settings.

Can I use more than one of these apps that pay me to work out at the same time?

Absolutely. I often stack them—using StepBet, Evidation, and Dick’s ScoreCard at the same time—to earn rewards for the same steps.

Do these apps that pay me to work out cost money?

Evidation, Paceline, and ScoreCard are free. StepBet and WayBetter require payment to join games, but you can earn your money back (and more) if you meet the challenge goals.

How much money can I realistically make using apps that pay me to work out?

It varies. Most people make a few dollars a month with StepBet or WayBetter. Evidation is more passive and adds up slowly. Paceline no longer offers meaningful rewards.

Are the rewards guaranteed?

For games like StepBet and WayBetter, you must meet all challenge rules to earn your reward. For Evidation, rewards are earned as long as you accumulate enough points.

Do I need to be super active to benefit from apps that pay me to work out?

Not at all. These apps focus on consistency more than intensity. Just walking daily or completing small challenges can help you earn and even if it’s just a tiny bit, you’ll still get paid to exercise!

What if I don’t win a game?

If you don’t meet the challenge requirements in StepBet or WayBetter, you forfeit your entry fee. It’s part of the motivation system (and why it works!).

Which app is best for beginners?

Evidation is the easiest to start with. It’s passive, free, and low-pressure. StepBet is great if you need accountability and a bit of challenge.

People often search for:

  • Fitness apps that pay you
  • Get paid to work out from home
  • Apps that reward you for walking or exercising
  • Earn money working out passively
  • Legit workout apps that pay
  • Make money by exercising (yes, really!)

Want the real scoop? I tested all of these and share my honest results above.

Looking for a specific app? I’ve tested and reviewed:

WayBetter fitness challenges

StepBet workout app

Evidation app review

Paceline app rewards

Dick’s ScoreCard fitness tracker

11 Must-have Bedtime Essentials to Sleep Better Tonight

11 Must-have Bedtime Essentials to Sleep Better Tonight

This page may contains affiliate links, meaning I receive a commission if you decide to make a purchase through my links at no cost to you. Please read my disclosure statement for more information. 

Getting good sleep isn’t just about hitting the sack at a reasonable hour—it’s about creating a cozy, calming environment that helps your body and mind relax. That’s where these bedtime essentials come in.

What are Bedtime Essentials?

Think of these essentials as tools that can improve your sleep hygiene (the little habits that set you up for restful, dreamy nights!) I’m sharing my go-to list of sleep essentials to help you turn your bedroom into a peaceful retreat and finally wake up feeling refreshed!

If you listened to the podcast episodes where I talk about sleep and the sleep challenge I took to help revamp my entire sleep routine, you’ll recognize some of the items below as my go-to sleep tools!

If you missed the episodes you can check them out here:

The Official RWR Bedtime Essentials List:

Bedtime Essentials #1
Light Blocking Sleep Mask for Side Sleepers

I didn’t think I would like having something over my eyes while I was sleeping but I was pleasantly surprised at how quickly this helped me relax and drift off to sleep!

View on Amazon >>


Bedtime Essentials #2
Bluetooth Sleep Headphones Headband with HD Speakers

These were really helpful for listening to music and audio books as I was falling asleep. Because they are bluetooth, I don’t need to have my phone handy to control it, which is great because part of my sleep strategy involved keeping my phone across the room so I wouldn’t be tempted to pick it up and doomscroll until the wee hours of the night. As soon as I started to feel my eyes closing I could switch off the headphones and take them off without getting out of bed.

View on Amazon >>


Bedtime Essentials #3
Beckham Hotel Collection Down Alternative Gel Cooling Pillow

Being comfortable is key to getting a good night’s sleep. I like having pillows that provide enough support AND don’t get all hot and sweaty!

View on Amazon >>


Bedtime Essential #4
3 Way LED Dimmable Touch Lamp with Charging Ports and AC

Keeping the lights dim in the evening and being able to turn it off after reading without getting out of bed was a big part of helping me wind down and ease into sleep. Having a nightstand lamp I could reach over and switch off was a big plus!

View on Amazon >>

Bedtime Essential #5
Blue-Light Blocking Anti Eyestrain UV Glasses for Computer Reading, TV, Phones

My goal was to stay off my phone and computer in the evening, but sometimes I’d have to be on a little bit later than I’d have preferred. It was good to know that using these glasses could help ensure that the device’s blue light wouldn’t be interfering with my sleep schedule!

View on Amazon >>

Bedtime Essential #6
White Noise Machine with 25 Soothing Sounds and Night Lights

I’m a light sleeper and I find that any noises in the house can easily interrupt my sleep. I started to use a noise machine at night to block out the night time sounds that might be made by anyone else living in my house, including my 2 cats, my dog, and my 9-year old!

View on Amazon >>

Bedtime Essential #7
Essential Oil Diffuser with Remote Control

Using aromatherapy before bed was part of my better sleep strategy plan and I liked that I could control my diffuser without having to get up.

View on Amazon >>

Bedtime Essential #8
Mattress Topper 3 Inch Gel Memory Foam

A comfortable mattress is a must-have for a good night’s sleep, but those things are expensive! Adding a topper is an easy and inexpensive way to take your bedtime comfort up a notch without breaking the bank.

View on Amazon >>

Bedtime Essential #9
Sherpa Fleece Weighted Blanket for Adults

Using this blanket was like being lulled to sleep by a giant hug. I love the feeling of cozy compression and this has become a regular part of my bedtime routine. The right weighted blanket for you will be based on your size, so be sure to read the product description to make sure you order the right one.

View on Amazon >>


Bedtime Essential #10
Reusable Silicone Earplugs

If you tried the white noise machine and it wasn’t blocking out enough sound for you – maybe you have a spouse that snores, or inconsiderate neighbors – using comfortable ear plugs can help minimize those potential sleep disruptions.

View on Amazon >>


 Bedtime Essential #11
Stash Tea Bags Sampler Assortment Box

I love having nice soothing cup of decaffeinated herbal tea before bed.
My favorite is chamomile but I like some variety here and there, so I always keep a sampler box on hand so I can switch it up! Make sure you choose tea that is CAFFEINE-FREE so it doesn’t interfere with your sleep cycles!

View on Amazon >>

Sleeping better doesn’t have to be complicated! It’s about having the right tools to support a peaceful night’s rest and creating simple habits that help you wind down at the end of the day.

Whether you start small or go all in, these essentials can make a big difference! Try incorporating a few of these favorites into your sleep space and see what works best for you.

Sweet dreams!

Self-care Super Heroes

This page may include affiliate links

Weighted BlanketWeighted Sleep MaskApple Watch Sleep Tracker





View on Amazon


View on Amazon




View on Amazon

This week’s featured Self Care Superheroes are all sleep-related, since May is Better Sleep Awareness Month! I recently released 2 podcast episodes talking about the 30-Day Better Sleep Challenge that I did at the end of 2023 to help me fix my terrible sleep habits!

In the first episode I let you listen in on my Better Sleep Strategy Session with Sleep Coach, Christine Meyer. This is where she helped me put together a plan to improve my sleep habits in 30 days. You can check that out HERE.


In the second episode I reconnect with Christine to share my Better Sleep Challenge results, and what I took away from this experience. You can check that out HERE.

If you’re like me (before the Challenge!) and you’re struggling with getting enough sleep, falling asleep, or staying asleep – check out these sleep-related Self Care Superheroes:

Weighted Blanket

This is my SUPERSTAR Superhero when it comes to sleep. If I could only use ONE of my sleep accessories, it would be this one!

The cozy compression of this blanket is probably the #1 reason my sleep debt is down and the quality of my sleep has vastly improved!

Check out the Weighted blanket on Amazon

Weighted Sleep Mask

This Weighted Sleep Mask is my runner up! (Seeing a pattern here??) For me, pressure is very comforting and I fall asleep so quickly when I use it!

Check out the Weighted Sleep Mask on Amazon
apple watch

Apple Watch

If it hadn’t been for my Apple Watch, I probably wouldn’t have even realized my sleep (or lack thereof!) was the issue.

Even now that I feel a lot better about my sleep habits and sleep quality, I still use my watch to track my sleep and look at the Health app on my phone to see how much time I spend in each sleep phase and how often I wake up during the night.

Check out the Apple Watch on Amazon

More Self-care Super Heroes

This page may include affiliate links

InfinitiPro Curling IronSkechers Step-in ShoesHeadband Headphones


View on Amazon





View on Amazon




View on Amazon

This is a new feature on RWR! Each week I’m sharing the 3 things I’m using that are saving my life. (Not literally. but almost.)

Each item I’m sharing is making my life easier today – or for future Laurie! It’s somehow saving me time, energy, money, stress, or irritation.

Here’s what is saving my life this week:

InfinitiPro Curling Iron

I would go straight to messy bun just to avoid having to style my flat, straight hair when I leave the house. I would love to be one of those people who look put together in public, but I’m not sure it’s ever gonna happen. This might be as close as I get and I’m ok with that.

How it’s different from the 47 other curling irons I’ve purchased, hoping they’d make me want to look like I tried:

• It’s FAST: It takes me no more than 10 minutes, start to finish, to add waves to my whole head.

• It’s DUMMY-PROOF: It does all the work. You just put a section of hair through the plastic guard and it winds the hair automatically and beeps to tell you to remove it.

• It’s BURN-MYSELF-PROOF: that plastic guard covers the hot part of the iron, so I can’t accidentally burn myself using it.

Check out the InfinitiPro Curling Iron on Amazon

Skechers Step-in Shoes

Don’t laugh, ok, but I love these things. You literally just STEP IN to them. No hands! No bending down to pull them on or tie them! Plus they are super comfortable, I wear them to walk my dog twice a day and to run errands and whatnot.

Now I’ve seen people saying that these shoes are only for people with mobility issues who literally cannot bend down to tie their shoes… and lazy people (or that shoes like this are making us lazy? I forget.)

No. These shoes are for anyone who needs ONE LESS OBSTACLE to help them get out the door because they already don’t want to leave the house, but it’s necessary and they just want the process to be that much easier.

For the record, I am able-bodied, I can reach my shoe laces, and I can tie them.

I just don’t want to. Let me live.

Check out the Skechers Step ins on Amazon

Bluetooth Headband Headphones

If you listened to my podcast episodes about my sleep challenge, then you already know why I love these so much. They are a great alternative for those of us who want to wear headphones but earbuds are not a great option.
I can wear these to bed without bothering my husband with my music. If I wake up in the middle of the night I can put them on and listen to a meditation or music.

I’ve found that I also like to use them to listen to audiobooks while I walk my dog, and because they are over my ear, I can still hear what’s going on around me – like cars, other dogs, etc.

I’ve also started using them for running, but the ones I have are a bit thick and not breathable, so I’ll probably get another pair just for running in a lighter material.

Check out the Headband headphones on Amazon

4 Steps to Create a Life-Changing Meditation Practice

Start a Meditation Practice

Meditation can be a life-changing practice if you struggle with stress or anxiety. Meditation has been shown to rewire the brain to return to a calm state and teaches you how to manage your racing thoughts or excessive worries.

You may not know this but 20 years ago I struggled with crippling anxiety and panic attacks. I went to the doctor for anti-anxiety pills but instead got a lesson in meditation. Learning how to quiet my mind has been an invaluable tool in managing my anxiety since then.

If you’re struggling with constant worry or a brain that doesn’t relax, you may want to create your own meditation practice. It doesn’t have to be complicated, you can start right now!

Here are 4 steps to getting started:

Step #1: Create space

Literally and figuratively. Find a place where you’ll be able to sit in peace for a few minutes at a time (to start). Free of noise, distraction, traffic, or anything that will disrupt your meditation. Put a comfortable pillow, chair, blanket in the place where you’ll meditate to designate it your meditation space to help your mind and body transition into your practice.

If you can’t designated one space for meditation, don’t sweat it. The great thing about meditation is it literally can be done ANYWHERE, but most people find that having a designated spot for it helps get into the right mindset for the practice.

Also, carve out a time in the day when it will be convenient for you to meditate. Most people prefer to do it early in the day, that way it doesn’t get postponed or eventually left undone by a busy day or being too tired later on.

Step #2: Pick a style

Figure out what kind of meditation you want to do. I’ve listed some beginner-friendly ones here:

  • Breathing meditation – focus only on the breath. Inhale, exhale. Inhale, exhale.

  • Counting meditation – the same number sequence is repeated over and over.

  • Mantra meditation – focus on a word or phrase for the duration of the session.

  • Sensation awareness meditation – scan through your body one part at a time and just tune in to the sensations of your body at that time. No judgement, just awareness.

  • Walking meditation – Sitting meditation usually provides the greatest benefits, but you may need to start with small steps. Walking meditation is useful for beginners or as an alternative on days when a regular session isn’t feasible. Walk around your own living room or backyard. Walking automatically puts you in touch with your body. Observe your posture from foot to head.  Align your breath with your steps. Pause frequently to create a slow and restful state of mind. Take a moment to stand up straight. Lift each foot gently, and roll from heel to toe as you place it down in front of you.

To start, just pick one type and see if it resonates with you. if not, you can move on to another type. Most beginners start with a guided meditation

Step #3. Start Small

For most people, one of the most difficult things about meditation can be finding the time to squeeze a session into your busy schedule. You can start by meditating for five minutes or less!

  • Stop on red. You may start looking forward to red lights if you use them for a refreshing break. Focus on your breath and appreciate the world around you.

  • Take advantage of routine tasks. Empty your mind and your dishwasher at the same time. As you remove forks and plates, clear out nagging resentments and doubts.

  • Ease stressful moments. Meditate on whatever disturbs you. Being annoyed with a salesclerk who rang up your purchase without putting down their phone could remind you to listen more attentively to family and friends. Let it be a teachable moment that creates more harmony.

  • Express gratitude. Happy events are also worth pondering. Stop to give thanks for hot chocolate or spring flowers

Step #4. Join a Guided Meditation Group

Guided meditation sessions with a group leader take care of the agenda for you.

  • Find a community. Yoga studios, public libraries, and local hospitals may offer programs. Browse online or check bulletin boards in grocery stores and coffee shops. Start your own group through Meetup.

  • Locate a meditation instructor. Effective instructors come in many shapes and sizes. Ask about why they teach meditation and how they lead a session. As long as you feel comfortable with them it may be a good fit.

  • Work with distractions. Meditating in a crowded room may feel different than sitting down alone in your bedroom. If trying to screen out distractions makes it difficult to concentrate, try accepting them instead. Remain aware of your surroundings. If a door slams or a phone rings, gently bring your focus back when you’re ready to resume.

  • Go at your own pace. Meditation comes more easily for some practitioners, and your powers of concentration will probably rise and fall from day to day. Listen to the instructor when you need more guidance. If you already feel clear and connected, you may want to follow your own thoughts instead.

You can start a meditation practice today even if you’re short on time and juggling many responsibilities. Practical meditation techniques can put you on the path to managing stress and enjoying greater peace of mind.

Frequently Asked Questions About Starting a Meditation Practice

1. I’ve never meditated before—where should I start?

Start small. Even just 2–5 minutes of quiet breathing can help. The 4-step method in this post is perfect for beginners and helps you ease into a consistent habit without pressure.

2. Do I need a special setup or equipment to meditate?

Nope! You don’t need anything fancy. A quiet(ish) space, a comfortable seat, and maybe a timer are all you need. You can meditate sitting on a chair, a cushion, or even lying down—whatever works for your body.

3. What if I can’t stop my thoughts?

Good news: you’re not supposed to. Meditation isn’t about having a blank mind—it’s about noticing your thoughts and gently bringing your focus back (to the breath, a word, or your body). That is the practice.

4. How long should I meditate each day?

Start with just 2–5 minutes and build up if it feels good. Consistency matters more than length. Even short sessions can create powerful results over time.

5. Is it better to meditate in the morning or at night?

Whatever time you can stick with! A morning practice can help set a calm tone for your day, while evening practice may help you wind down. Try both and see what feels best.

6. What kind of meditation are you talking about?

This post introduces a simple mindfulness-based practice, focusing on breath, awareness, and gentle redirection. It’s suitable for all levels and aligns with the Results Without Restriction approach to self-care: realistic, compassionate, and doable.

7. What if I miss a day or fall off track?

You’re human—missing a day is not failure. Meditation is always there for you when you return. Think of it like brushing your teeth: it’s most effective when done regularly, but one missed day doesn’t undo your progress.

How Mindfulness and Meditation Can Improve Your Health

Mindfulness and Meditation…Do They Really Work?

Well…yes, they do really work. The fact is, science shows definite health benefits for people who use mindfulness and meditation.

Before we dive in, let’s just make sure we’re on the same page when we use the words mindfulness and meditation.

Meditation is the ancient practice of connecting the body and mind to become more self-aware and present. It’s often used to calm the mind, ease stress, and relax the body.

Practicing mindfulness is one of the most popular ways to meditate. It’s defined as ‘paying attention in a particular way, on purpose, in the present moment, non-judgmentally.’

Mindfulness meditation is well studied in terms of its health benefits. I’m going to talk about a few of them below, and refer to it as mindfulness for the rest of the post.

The link between mindfulness and health = stress reduction

Have you heard the staggering statistics on how many doctors’ visits are due to stress? Seventy-five to ninety percent!

So, if you ask me, it makes a lot of sense that anything that can reduce stress can reduce health issues, too.

Mindfulness reduces inflammation, it reduces levels of the stress hormone cortisol, and improves sleep. All of these can have massive effects on your physical and mental health.

I’ll briefly go over the research in three main areas: mood, weight, and gut health. But know that the research on the health benefits of mindfulness is branching into many other exciting new areas too.

Mindfulness for mood

The most immediate health benefit of mindfulness is improved mood.

In one study, people who took an 8-week mindfulness program had greater improvement in symptoms according to the “Hamilton Anxiety Scale.” They were compared with people who took a stress management program that did not include mindfulness. It seems that the mindfulness training was key to lowering symptoms.

Other studies show that mindfulness has similar effects as antidepressant medications for some people with mild to moderate symptoms of depression.

 While mindfulness isn’t a full-fledged cure, it can certainly help to improve moods.

Mindfulness for gut health

Recent studies show a link between stress, stress hormones, and changes in gut microbes (your friendly bacteria and other critters that help your digestion).In theory, mindfulness-based stress reduction could be a way to help prevent negative changes in the gut’s microbes.

Also, irritable bowel syndrome (IBS) seems to be linked with both stress and problems with gut microbes. In one study, people with IBS who received mindfulness training showed greater reductions in IBS symptoms than the group who received standard medical care.

The research here is just starting to show us the important link between stress, gut health, and how mindfulness can help.

TL;DR –

Science is confirming some amazing health benefits of the ancient practice of mindfulness meditation. For moods, weight, gut health, and more. Do you regularly include it in your life? If so, have you seen benefits? If not, would you consider trying it?

BONUSES! Guided meditation videos, apps & podcasts

Want to learn to be more mindful?

Sign up for the free 5-Day Change Your Mindset Challenge!

Disclaimer: I am not a medical doctor or Registered Dietitian. The information presented is purely to share my experience and for entertainment purposes. As always, check with a doctor before making any fitness or nutrition changes. The author and blog disclaim liability for any damage, mishap, or injury that may occur from engaging in any activities or ideas from this site.