Most people know they should exercise, but also can't find it in themselves to work out regularly. It all comes down to your motivating factors.
What's important is to identify what motivating factors work for you and the ones that don't. Before we do that, we need to dive into the two types of motivation: extrinsic and intrinsic.
Extrinsic Motivation
You might be motivated by external influence or external reward. When it comes to exercise, this looks like:
reaching a tangible, quantitative goal (being able to lift 100kg, run 10km),
external reward (looking a certain way for others, to attract a partner, better- looking skin)
professional recommendation (a doctor or health professional says)
social reward (to hang out with friends, to "fit in" with a certain group, a friend/family tells you to)
Extrinsic motivation works, but on it's own it is not always a sustainable, realistic or a positive way to motivate yourself...
Intrinsic Motivation
Whilst external motivation might get you in the gym, intrinsic motivation is more likely to keep you coming back to the gym. Intrinsic motivation is more about quality of life, such as bettering:
your health (better sleep, able to handle stressors, heart health, helping the menstruation process, bowel movements, to make up for eating junk food)
your physical ability and strength (able to do daily tasks without struggle, gain athletic knowledge)
your mental game (learning to enjoy the process, mood/emotional regulation, clearer thinking/focus, personal satisfaction, out of boredom, learning not to give up)
your confidence (believing you look good, feeling good--physically, mentally and emotionally)
Do any of those sound familiar? If they do, I'd like you to write them down. If they don't sound familiar, not to worry, or if there's something else that you'd like to contribute to the list, please comment below!
Finding Your Motivating Factors
Reflection is important because it keeps us aware of the habits (good and bad) that we aren't aware of in every day life. I want you to think about the times where you HAVE gotten into the gym--what or who was it that motivated you on those days? Write them down (we will call these your "motivating factors").
Once you've got your list, I want you to put an asterisk next to the motivating factors that were the most powerfully motivating for you to get up and exercise.
Now I want you to circle all the motivating factors that are intrinsic (refer back to list if you're not sure).
The more intrinsic reasons you have to work out, the more likely you are to continue working out, because intrinsic motivation isn't reliant on other people or achieving quantitative goals.
Are there any on your list that are both asterisked and circled? If so, WOO! You've found something that can be used to continually motivate you in a powerful way (more on how later).
If you don't have many (or any) intrinsic motivators, there's still hope for you yet! I want you to:
Go back to the list under Intrinsic Motivation and write down any ideas in the list that stand out to you, something that could be a reason to motivate you specifically.
Next, Google "How does exercise improve _____." e.g. sleep, or energy, or period cramps. The more you believe exercise can benefit YOU with something you specifically struggle with, the more likely you will be able to motivate yourself.
Dot point the examples you find in your Google search so you ingrain the ideas in your brain.
I find this activity helpful even though I already know why my intrinsic motivators benefit me. The more you know, the better you can make your life.
What To Do With Motivating Factors
Once everyone has at least one intrinsic motivating factor that is important to them, it's time to set yourself up for success! Surround yourself with quotes on sticky notes in the bathroom, print posters, buy books, subscribe to podcasts and/or follow social media accounts that remind you of this factor. These will act as daily reminders of exercise's value to you and help ease yourself into the habit of exercising.
"You can lead a horse to water but you can't make it drink." In the same way, I can give you the tools to motivate yourself but I can't do the work for you. That's up to you.
If you've made it this far, BIG YAY TO YOU! Just by reading this post you are planting the seed in your brain and acknowledging a part of you that wants the best for yourself. Now you know where to go if you ever need motivation. All you have to do at that point in time is come back to this page and do the work.
Your core values and beliefs also play an important part in the role of motivation--more on that another day...
If you enjoyed this post, it has helped you or could help someone you know, give it a share! And let me know xx
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