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Motivation is one of the biggest obstacles to effective exercise. But what are the methods for overcoming lethargy, impatience, and demotivation, and how can we apply them?
In this post we’re going to look at some simple and effective tools that anyone can use for maintaining motivation and keeping up a sustained workout routine.
Keep an exercise journal
This can be as basic or as in-depth as you’d like, but the key is to always record how you feel before and after an exercise session. It could be a page-long diary entry, or it could be a simple smiley-face sketch of your current emotions.
The secret here is that it’s almost guaranteed you’ll feel better after exercising. And by keeping a journal of these emotional changes, you can refer back to them whenever you’re not in the mood for exercising. By doing that you’ll be reminded of how your mood always changes for the better after working out. So you can say to yourself, “Even though I’m feeling down now, I’ll feel great afterwards.”
Set small goals
If your lack of motivation is arising because you can’t bear the thought of 30 minutes on the treadmill, shrink your goal. Bring it down from 30 minutes to 10 minutes. Chances are that after the 10-minute-mark you’ll keep going, but setting the smaller goal is what will get you exercising in the first place.
Often we feel demotivated simply because we’re daunted by the task at hand. We might feel tired, or too busy, or just plain lazy, and our regular goals can seem too much — in these situations it’s important that we respond to our unwillingness by altering the goal instead of simply foregoing the exercise. By making the workout session as easy as possible to complete, there’s more incentive to actually get up and do it.
Set big goals
Contrary to the above, big, overarching, long-term goals can also work wonders for our motivation. The trick here, however, is not to make them too big. And don’t be confused, these aren’t big daily goals, they’re big long-term goals.
A great example of an effective, larger goal would be a 30-day challenge. With a 30-day challenge, the time commitment is enough to keep you going, but not too much to be off-putting. So on those days when you aren’t feeling up to it, you can simply remind yourself that it’s only for a month, and you only have X-days left to go, so you might as well just do it.
By setting goals like this, where the finish line is reasonably far away but close enough to be within touching distance, you’re more likely to keep up with a daily routine. Just the knowing that you haven’t got long left to go can be enough to get you through.
Listen to audiobooks or podcasts
This is a great way to pass the time. Audiobooks and podcasts are excellent tools for making tough workouts more bearable. They help to shift your attention away from your current physical circumstances, thus lightening the burden of difficult exercise. And by focussing on something other than your own pain, the time will fly by much quicker.
A good trick is to set aside certain podcasts/audiobooks that you’re only allowed to listen to whilst exercising. That way, if you don’t want to work out, but you do want to listen to your podcast, there’s only one solution. . . . The reason this method works so well because it provides indirect motivation to exercise. It’s a way through the back door.
Get inspired by the success stories of others
Want a super-fuel injection of motivation? Read the success stories of fellow exercisers! Research people who have achieved the same goals you’re aiming for. Read about their experiences and listen to their advice. Or talk to people who are at a similar stage in their fitness journey to you. Talking with others, seeking encouragement, looking at before-and-after pictures — all these things can help keep you motivated!
Get dressed for exercise
Basic but highly effective. Whatever we do in life, wearing the right clothes for the job can help to get us into the proper frame of mind. The opposite is also true. Just think about pyjamas – how motivated do you feel to do anything whilst wearing pyjamas?
In the same way, putting on workout gear before exercising is a perfect way to get your mind and body ready for what’s to come.
Remember your intentions
Whenever you’re feeling particularly uninspired and demotivated, it can be extremely helpful to recall all the reasons why you started exercising in the first place. This is often crucial for maintaining long-term motivation.
Whether you’re trying to lose weight, gain muscle, or simply stay healthy, remembering why you workout is essential. Visualising your end goal, or recalling how things were before you started exercising in the first place, can often be enough be keep you moving.
The important thing is to simply remember why you’re doing what you’re doing, and to remind yourself what it’s all for.
Use your workouts for the good of others
One of the most effective ways to motivate yourself to do anything is to do it for others. This could mean running a marathon for charity, doing a sponsored walk, or taking part in a charity sporting event. You could even raise money yourself by throwing a bit of loose change into a jar every time you workout and then donating it at the end of each year.
Whatever the case, doing something for a cause is a powerful source of motivation. It allows you to push through difficult times in the name of selflessness. And it’s a fantastic way of holding yourself accountable for doing the work. If you’re training for a marathon, for example, it’s probably far more likely that you’ll see it through to the end if you’re doing it to raise money for a good cause.
More motivation!
If you’d like to keep reading about motivation, take a look at our posts on personal trainers and beating the workout blues. Otherwise, hopefully this post has given you something to work with. Happy exercising, and keep focussed!