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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 February 11, 2021

Easily Misunderstood by Others? 6 Barriers You Should Overcome to Make Communication Less Frustrating

Easily Misunderstood by Others? 6 Barriers You Should Overcome to Make Communication Less Frustrating

How often have you said something simple, only to have the person who you said this to misunderstand it or twist the meaning completely around? Nodding your head in affirmative? Then this means that you are being unclear in your communication.

Communication should be simple, right? It’s all about two people or more talking and explaining something to the other. The problem lies in the talking itself, somehow we end up being unclear, and our words, attitude or even the way of talking becomes a barrier in communication, most of the times unknowingly. We give you six common barriers to communication, and how to get past them; for you to actually say what you mean, and or the other person to understand it as well…

The 6 Walls You Need to Break Down to Make Communication Effective

Think about it this way, a simple phrase like “what do you mean” can be said in many different ways and each different way would end up “communicating” something else entirely. Scream it at the other person, and the perception would be anger. Whisper this is someone’s ear and others may take it as if you were plotting something. Say it in another language, and no one gets what you mean at all, if they don’t speak it… This is what we mean when we say that talking or saying something that’s clear in your head, many not mean that you have successfully communicated it across to your intended audience – thus what you say and how, where and why you said it – at times become barriers to communication.[1]

Perceptual Barrier

The moment you say something in a confrontational, sarcastic, angry or emotional tone, you have set up perceptual barriers to communication. The other person or people to whom you are trying to communicate your point get the message that you are disinterested in what you are saying and sort of turn a deaf ear. In effect, you are yelling your point across to person who might as well be deaf![2]

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The problem: When you have a tone that’s not particularly positive, a body language that denotes your own disinterest in the situation and let your own stereotypes and misgivings enter the conversation via the way you talk and gesture, the other person perceives what you saying an entirely different manner than say if you said the same while smiling and catching their gaze.

The solution: Start the conversation on a positive note, and don’t let what you think color your tone, gestures of body language. Maintain eye contact with your audience, and smile openly and wholeheartedly…

Attitudinal Barrier

Some people, if you would excuse the language, are simply badass and in general are unable to form relationships or even a common point of communication with others, due to their habit of thinking to highly or too lowly of them. They basically have an attitude problem – since they hold themselves in high esteem, they are unable to form genuine lines of communication with anyone. The same is true if they think too little of themselves as well.[3]

The problem: If anyone at work, or even in your family, tends to roam around with a superior air – anything they say is likely to be taken by you and the others with a pinch, or even a bag of salt. Simply because whenever they talk, the first thing to come out of it is their condescending attitude. And in case there’s someone with an inferiority complex, their incessant self-pity forms barriers to communication.

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The solution: Use simple words and an encouraging smile to communicate effectively – and stick to constructive criticism, and not criticism because you are a perfectionist. If you see someone doing a good job, let them know, and disregard the thought that you could have done it better. It’s their job so measure them by industry standards and not your own.

Language Barrier

This is perhaps the commonest and the most inadvertent of barriers to communication. Using big words, too much of technical jargon or even using just the wrong language at the incorrect or inopportune time can lead to a loss or misinterpretation of communication. It may have sounded right in your head and to your ears as well, but if sounded gobbledygook to the others, the purpose is lost.

The problem: Say you are trying to explain a process to the newbies and end up using every technical word and industry jargon that you knew – your communication has failed if the newbie understood zilch. You have to, without sounding patronizing, explain things to someone in the simplest language they understand instead of the most complex that you do.

The solution: Simplify things for the other person to understand you, and understand it well. Think about it this way: if you are trying to explain something scientific to a child, you tone it down to their thinking capacity, without “dumbing” anything down in the process.[4]

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Emotional Barrier

Sometimes, we hesitate in opening our mouths, for fear of putting our foot in it! Other times, our emotional state is so fragile that we keep it and our lips zipped tightly together lest we explode. This is the time that our emotions become barriers to communication.[5]

The problem: Say you had a fight at home and are on a slow boil, muttering, in your head, about the injustice of it all. At this time, you have to give someone a dressing down over their work performance. You are likely to transfer at least part of your angst to the conversation then, and talk about unfairness in general, leaving the other person stymied about what you actually meant!

The solution: Remove your emotions and feelings to a personal space, and talk to the other person as you normally would. Treat any phobias or fears that you have and nip them in the bud so that they don’t become a problem. And remember, no one is perfect.

Cultural Barrier

Sometimes, being in an ever-shrinking world means that inadvertently, rules can make cultures clash and cultural clashes can turn into barriers to communication. The idea is to make your point across without hurting anyone’s cultural or religious sentiments.

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The problem: There are so many ways culture clashes can happen during communication and with cultural clashes; it’s not always about ethnicity. A non-smoker may have problems with smokers taking breaks; an older boss may have issues with younger staff using the Internet too much.

The solution: Communicate only what is necessary to get the point across – and eave your personal sentiments or feelings out of it. Try to be accommodative of the other’s viewpoint, and in case you still need to work it out, do it one to one, to avoid making a spectacle of the other person’s beliefs.[6]

Gender Barrier

Finally, it’s about Men from Mars and Women from Venus. Sometimes, men don’t understand women and women don’t get men – and this gender gap throws barriers in communication. Women tend to take conflict to their graves, literally, while men can move on instantly. Women rely on intuition, men on logic – so inherently, gender becomes a big block in successful communication.[7]

The problem: A male boss may inadvertently rub his female subordinates the wrong way with anti-feminism innuendoes, or even have problems with women taking too many family leaves. Similarly, women sometimes let their emotions get the better of them, something a male audience can’t relate to.

The solution: Talk to people like people – don’t think or classify them into genders and then talk accordingly. Don’t make comments or innuendos that are gender biased – you don’t have to come across as an MCP or as a bra-burning feminist either. Keep gender out of it.

And remember, the key to successful communication is simply being open, making eye contact and smiling intermittently. The battle is usually half won when you say what you mean in simple, straightforward words and keep your emotions out of it.

Reference

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