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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 December 10, 2019

5 Smart Reasons to Start Journal Writing Today

5 Smart Reasons to Start Journal Writing Today

Here’s the truth: your effectiveness at life is not what it could be. You’re missing out.

Each day passes by and you have nothing to prove that it even happened. Did you achieve something? Go on a date? Have an emotional breakthrough? Who knows?

But what you do know is that you don’t want to make the same mistakes that you’ve made in the past.

Our lives are full of hidden gems of knowledge and insight, and the most recent events in our lives contain the most useful gems of all. Do you know why? It’s simple, those hidden lessons are the most up to date, meaning they have the largest impact on what we’re doing right now.

But the question is, how do you get those lessons? There’s a simple way to do it, and it doesn’t involve time machines:

Journal writing.

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Improved mental clarity, the ability to see our lives in the big picture, as well as serving as a piece of evidence cataloguing every success we’ve ever had; we are provided all of the above and more by doing some journal writing.

Journal writing is a useful and flexible tool to help shed light on achieving your goals.

Here’s 5 smart reasons why you should do journal writing:

1. Journals Help You Have a Better Connection with Your Values, Emotions, and Goals

By journaling about what you believe in, why you believe it, how you feel, and what your goals are, you understand your relationships with these things better. This is because you must sort through the mental clutter and provide details on why you do what you do and feel what you feel.

Consider this:

Perhaps you’ve spent the last year or so working at a job you don’t like. It would be easy to just suck it up and keep working with your head down, going on as if it’s supposed to be normal to not like your job. Nobody else is complaining, so why should you, right?

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But a little journal writing will set things straight for you. You don’t like your job. You feel like it’s robbing you of happiness and satisfaction, and you don’t see yourself better there in the future.

The other workers? Maybe they don’t know, maybe they don’t care. But you do, you know and care enough to do something about it. And you’re capable of fixing this problem because your journal writing allows you to finally be honest with yourself about it.

2. Journals Improve Mental Clarity and Help Improve Your Focus

If there’s one thing journal writing is good for, it’s clearing the mental clutter.

How does it work? Simply, whenever you have a problem and write about it in a journal, you transfer the problem from your head to the paper. This empties the mind, allowing allocation of precious resources to problem-solving rather than problem-storing.

Let’s say you’ve been juggling several tasks at work. You’ve got data entry, testing, e-mails, problems with the boss, and so on—enough to overwhelm you—but as you start journal writing, things become clearer and easier to understand: Data entry can actually wait till Thursday; Bill kindly offered earlier to do my testing; For e-mails, I can check them now; the boss is just upset because Becky called in sick, etc.

You become better able to focus and reason your tasks out, and this is an indispensable and useful skill to have.

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3. Journals Improve Insight and Understanding

As a positive consequence of improving your mental clarity, you become more open to insights you may have missed before. As you write your notes out, you’re essentially having a dialogue with yourself. This draws out insights that you would have missed otherwise; it’s almost as if two people are working together to better understand each other. This kind of insight is only available to the person who has taken the time to connect with and understand themselves in the form of writing.

Once you’ve gotten a few entries written down, new insights can be gleaned from reading over them. What themes do you see in your life? Do you keep switching goals halfway through? Are you constantly dating the same type of people who aren’t good for you? Have you slowly but surely pushed people out of your life for fear of being hurt?

All of these questions can be answered by simply self-reflecting, but you can only discover the answers if you’ve captured them in writing. These questions are going to be tough to answer without a journal of your actions and experiences.

4. Journals Track Your Overall Development

Life happens, and it can happen fast. Sometimes we don’t take the time to stop and look around at what’s happening to us at each moment. We don’t get to see the step-by-step progress that we’re making in our own lives. So what happens? One day it’s the future, and you have no idea how you’ve gotten there.

Journal writing allows you to see how you’ve changed over time, so you can see where you did things right, and you can see where you took a misstep and fell.

The great thing about journals is that you’ll know what that misstep was, and you can make sure it doesn’t happen again—all because you made sure to log it, allowing yourself to learn from your mistakes.

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5. Journals Facilitate Personal Growth

The best thing about journal writing is that no matter what you end up writing about, it’s hard to not grow from it. You can’t just look at a past entry in which you acted shamefully and say “that was dumb, anyway!” No, we say “I will never make a dumb choice like that again!”

It’s impossible not to grow when it comes to journal writing. That’s what makes journal writing such a powerful tool, whether it’s about achieving goals, becoming a better person, or just general personal-development. No matter what you use it for, you’ll eventually see yourself growing as a person.

Kickstart Journaling

How can journaling best be of use to you? To vent your emotions? To help achieve your goals? To help clear your mind? What do you think makes journaling such a useful life skill?

Know the answer? Then it’s about time you reap the benefits of journal writing and start putting pen to paper.

Here’s what you can do to start journaling:

Featured photo credit: Jealous Weekends via unsplash.com

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