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5 Surprising Ways to Stop Gasping for Fitness Motivation

5 Surprising Ways to Stop Gasping for Fitness Motivation

You’ve been there: sitting on the couch watching Netflix as the clock ticks past your scheduled workout. Fortunately, there are psychological techniques you can use to get fitness motivation over the long haul. As Aristotle said:

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

Here are 6 ways to get fitness motivation and turn exercise into a habit.

1. Use Fitness Motivation Surges Strategically

You know those times you feel hyper motivated to do 10,000 push-ups and 100,000 squats? Instead of going all-in on one insane workout (and feeling terrible the next day), use them to do more than just exercise. If you take a step back and make a game plan for when and how you’ll work out, you can help yourself stay motivated once the initial surge wears off.

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Think about it. Which will get you better results: 100,000 push-ups in one day, or 100 push-ups over 1000 days? Consistency is more important than any one workout. Using motivation strategically stops you from burning out.

2. No Hard Workouts, For Now

Ever wonder why people rave about exercise, even though it seems like it sucks? Early on, the key to working out is developing a positive relationship with exercise. You can’t do that if every workout makes you want to die. Nothing on earth feels quite like stepping out of the gym on a sunny spring day. Instead of breaking down in a puddle of sweat, start with workouts that get you moving just a little. Boost your heart rate for a few minutes, feel energized, and look forward to coming back for more.

You can scale up later. Remember, the goal of your first workout isn’t to get fit; it’s to come back for your second workout. Start easy now, see results forever.

3. Do Something So Easy You Can’t NOT Finish

Think to the future: one year from now, where will you be? If you keep burning out in a blaze of failed motivation, you’ll probably wind up back on the couch. But if you slowly, gradually build a workout habit—starting with one push-up and scaling up to a full-body routine—your entire life could change. After one week you might feel behind. After 10 weeks you won’t.

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My first workouts were only 10 minutes long. Since then I’ve had days (not many, but some) where I was happy to spend four hours in the gym. You don’t ever need to spend that long, but by starting small you might surprise yourself.

How can you start small? Start with one push-up. Set aside a clear chunk of time everyday to do just one push-up. Do that for weeks, then bump it up to five push-ups and add a squat. Gradually work your way up to a full workout.

4. Use Chaining

Habits are easier to start if you connect them to other habits.

How often do you have to remember to brush your teeth? Not often, because it’s a habit cued by other actions (waking up, going to the bathroom in the morning). In contrast, I’ve always struggled to work out on weekends, because going to the gym using willpower to force myself into action. With nothing to cue your workouts, it’s a lot harder to get moving.

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Just about anything can be a cue. I like to use leaving work as a guaranteed cue: going straight from the office to the gym means there’s no time to change my mind. You can use waking up, eating lunch, or any other regular event in your life to build your fitness habit.

5. Use the Right Workout Rewards

Rewards are a great way to keep your fitness motivation, but only if you use them right. A big, one-time reward like a new game or watch feels good, but it isn’t going to create regular positive feelings that you can associate with your workouts.

Small rewards can be anything! I like to get social rewards by hanging out in a coffee shop near my gym. In The Power of Habit, Charles Duhigg recommends having a small piece of chocolate at the end of each workout to stimulate endorphins. In college, I used to hang out with my friends in the athletic building after my workouts.

Your rewards will work if they are small, regular, and associated with going to the gym. You can’t use something like “taking a nap” because that happens too long after your workout to be effective. Any fun or enjoyable reward you can get within 20 minutes of your workout is perfect.

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With the right rewards, you’ll learn to enjoy exercise, get fit, and never need fitness motivation again.

Featured photo credit: Pixabay via pixabay.com

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Last Updated on April 11, 2019

How to Improve Communication Skills for Workplace Success

How to Improve Communication Skills for Workplace Success

Possessing strong communication skills will help you in every phase of your life. This is especially true in the workplace.

I have personally worked with several leaders who were masters of communication. A few were wonderful speakers who could tell a great story and get everyone in the room engaged. Those of us in attendance would walk away feeling inspired and eager to help with what came next. Others were very skilled at sharing a clear direction and job expectations.

I knew exactly what was expected of me and how to achieve my goals. This was the foundation of an energized and vibrant role I was in. What I have found is strong communication skills are incredibly helpful and sometimes critical in how well we perform at work.

Here we will take a look at how to improve communication skills for workplace success.

How Communication Skills Help Your Success

Strong communication skills pave the way for success in many ways. Let’s look at a few of the big ones.

Create a Positive Experience

Here are two examples of how well developed communication skills helps create a positive experience:

When I first moved to the city I now live in, I began a job search. Prior to my first live interview, I was told an address to go to. Upon arriving at the address provided, I drove around and around attempting to find the location. After 15 minutes of circling and looking for the address, I finally grabbed a parking spot and set out on foot.

What I discovered was the address was actually down an alley and only had the number over the door. No sign for the actual company. The person that gave me those very unclear directions provided a bad experience for me.

Had they communicated the directions to get there in a clear manner, my experience would have been much better. Instead the entire experience started off poorly and colored the entire meeting.

As a recruiter, I frequently provide potential candidates with information about a job I’m speaking to them about. In order to do this, I also provide a picture of the overall company, the group they might be joining, and how their role fits in and impacts the entire company.

Time and time again I have been told by candidates that I have provided the clearest picture of a company and role they have ever heard. They have a positive experience when I clearly communicate to them. Even when the position does not work out for them, often times they will want to stay in touch with me due to the open communication and beneficial experience they had during the interviewing process.

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Strong communication skills will provide a positive experience in virtually any interaction you have with someone.

Help Leadership Skills

It’s certainly a skill all its own to be able to lead others.

Being a mentor and guiding others towards success is a major hallmark of great leaders. Another characteristic of effective leaders is the ability to communicate clearly.

As I referenced above, having a leader who can plainly articulate the company’s mission and direction goes a really long way towards being the Captain of the boat that others want to follow. It’s like saying “here’s our destination and this is how we are going to get there” in a way that everyone can get on board with.

Another critical component of everyone helping to sail the boat in the right direction is knowing what your portion is all about. How are you helping the boat move towards its destination in the manner than is consistent with the leaders’ vision?

If you have a boss or a manager that can show you what it takes for not only you to be successful, but also how your performance helps the company’s success then you’ve got a winner. A boss with superior communication skills.

Build Better Teams

Most of us work in teams of some sort or another. During the course of my career, I have led teams up to 80 and also been an individual contributor.

In my individual contributor roles, I have been part of a larger team. Even if you are in business for yourself, you have to interact with others in one manner or another.

If you have strong communication skills, it helps to build better teams. This is true whether you are in an IT department with 100 other fellow programmers or if you own your own business and have customers or vendors you communicate with.

When you showcase your robust ability to communicate well with others while interacting with them, you are building a better team.

Now let’s jump in to how to improve communication skills to help you pave the way for your workplace success.

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How to Improve Communication Skills for Workplace Success

There are many tips, tricks, and techniques to improve communication skills. I don’t want to overwhelm you with too much information, so let’s focus on the things that will provide the biggest return on your time investment.

Most of these tips will be fairly easy to become aware of but will take time and effort to implement. So let’s go!

1. Listen

Ever heard the saying you have two ears and one mouth for a reason? If you haven’t, then here’s the reason:

Being a good listener is half the equation to being a good communicator.

People who have the ability to really listen to someone can then actually answer questions in a meaningful way. If you don’t make the effort to actively listen, then you are really doing yourself and the other person a disservice in the communication department.

Know that person who is chomping at the bit to open his or her mouth the second you stop talking? Don’t be that person. They haven’t listened to at least 1/2 of what you’ve said. Therefore the words that spill out of their mouth are going to be about 1/2 relevant to what you just said.

Listen to someone completely and be comfortable with short periods of silence. Work on your listening skills first and foremost.

2. Know Your Audience

Knowing your audience is another critical component to having strong communication skills. The way you interact with your manager should be different than how you interact with your kids. This isn’t to say you need to be a different person with everyone you interact with. Far from it.

Here is a good way to think about it:

Imagine using your the same choice of words and body language you use with your spouse while interacting with your boss. That puts things in a graphic light!

You want to ensure you are using the type of communication most relevant to your audience.

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3. Minimize

I have lunch with a business associate about 3 times a year. We’ve been talking for several years now about putting a business deal together.

He is one of those people that simply overwhelms others with a lot of words. Sometimes when I ask him a question, I get buried beneath such an avalanche of words that I’m more confused than when I asked the question. Needless to say this is most likely a large portion of why we never put the deal together.

Don’t be like my lunch business associate. The goal of talking to or communicating with someone is to share actual information. The goal is not to confuse someone, it’s to provide clarity in many cases.

State what needs to be stated as succinctly as possible. That doesn’t mean you can’t have some pleasant conversation about the weather too.

The point is to not create such an onslaught of words and information that the other person walks away more confused than when they started.

4. Over Communicate

So this probably sounds completely counter intuitive to what I just wrote about minimizing your communication. It seems like it might be but it’s not.

What I mean by over communicating is ensuring that the other person understands the important parts of what you are sharing with them. This can be done simply yet effectively. Here’s a good example:

Most companies have open enrollment for benefits for the employees in the fall. The company I work for has open enrollment from November 1 to 15. The benefits department will send out a communication to all employees around October 1st, letting them know open enrollment is right around the corner and any major changes that year. There’s also a phone number and email for people to contact them with any questions.

Two weeks later, we all get a follow up email with basically the same information. We get a 3rd communication the week before open enrollment and another one 1 day before it starts.

Finally we get 2 emails during enrollment reminding us when open enrollment ends.

There’s minimal information, it’s more of a reminder. This is effective over communication.

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5. Body Language

The final critical component to how to improve communication skills for workplace success is body language. This is something most of us have heard about before but, a reminder is probably a good idea.

When I am in a meeting with someone I am comfortable with, I tend to kind of slouch down in my chair and cross my arms. When I catch myself doing this, I sit up straight and uncross my arms. I remember that crossing arms can many times be interpreted as a sign of disagreement or conflict.

In general, the best rule of thumb is to work towards having open body language whenever possible at work. This means relaxing your posture, not crossing your arms, and looking people in the eye when speaking with them.

When you are speaking in front of others, stand up straight and speak in a clear voice. This will convey confidence in your words.

Conclusion

Possessing strong communication skills will help you in many facets of your life and most certainly in the workplace.

Good communication helps create better teams, positive experiences with those we interact with, and are critical for leadership.

There are numerous tactics and techniques to be used to improve communication skills. Here we’ve reviewed how to improve communication skills for workplace success.

Now go communicate your way to success.

More Resources About Effective Communication

Featured photo credit: HIVAN ARVIZU via unsplash.com

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