Research shows that how you think impacts your motivation level. We uncovered a few easy ways to tap into this research to increase your motivation to exercise.
You can increase your motivation to exercise by thinking about the specific actions, instead of potential benefits or reasons.
Thinking about the speaking actions has been shown to be more effective for boosting motivation than thinking about the benefits of exercise.
The list below shows a few examples of thoughts that will motivate you to exercise through action-specific thoughts and those that will not motivate you to exercise.
THOUGHT THAT WILL NOT MOTIVATE YOU TO EXERCISE
I won’t feel tense or like a failure because I know exercise lowers my stress.
THOUGHT THAT WILL MOTIVATE YOU TO EXERCISE
I will lower my stress by listening to music, a book-CD, or watch TV during my cardio workout.
THOUGHT THAT WILL NOT MOTIVATE YOU TO EXERCISE
If I exercise, I will have more energy and stamina.
THOUGHT THAT WILL MOTIVATE YOU TO EXERCISE
I’ll improve my energy and stamina by reading my favorite magazine while using the indoor bike, elliptical trainer, or treadmill.
THOUGHT THAT WILL NOT MOTIVATE YOU TO EXERCISE
I won’t be grumpy with other people because exercise will improve my mood.
THOUGHT THAT WILL MOTIVATE YOU TO EXERCISE
I will improve my mood with exercise through commitment by writing down my fitness plan and scheduling two days a week in my planner.
THOUGHT THAT WILL NOT MOTIVATE YOU TO EXERCISE
I will feel better about myself physically and mentally if I exercise.
THOUGHT THAT WILL MOTIVATE YOU TO EXERCISE
I will find a workout partner or trainer who is already exercising on a consistent basis so that I too can feel better about myself physically and mentally by exercising.
THOUGHT THAT WILL NOT MOTIVATE YOU TO EXERCISE
I’ll set a good example for my kids, friends and co-workers by exercising.
THOUGHT THAT WILL MOTIVATE YOU TO EXERCISE
To set a good example, I’ll hike with my kids, take a lunch time walk with my co-workers or take a cardio class with a friend.
Thoughts That Fuel Motivation
Boosting your motivation to exercise begins with correct thoughts that fuel motivation. By using any or all of the green thoughts mentioned above, you’ll be thinking about the specific actions linked with raising your motivation level.
If you’re having trouble applying the action-specific chart examples above, here is my short list of 3 favorite examples for each common fitness goal:
1. Weight Training/Lifting Goals:
For setting weight training/lifting goals: I will record the exercise, the amount of weight, repetitions and sets for each body part I train.
2. Endurance Goals:
For endurance goals: I will record my cardio workout, including the type of cardio exercise (bike, treadmill, swim, elliptical, etc.), the length of time or distance, the intensity level and maximum heart rate during the workout.
3. Weight Loss Goals:
For setting weight loss goals: I will buy a pedometer to record the number of steps I take each day. I will set a goal of 5,000 steps per day for the first month and progress my number of steps each month thereafter.
So the next time you need some help overcoming a motivation hurdle to exercise, start by defining the action-specific thoughts you need to align with your own fitness goals.
Putting It All Together
The reason I placed so much emphasis on an alternative to only thinking about exercise or rationalizing why exercise is beneficial is because this kind of thinking will not help you sustain motivation. Action-specific thoughts, however, actually support you to take the actions you have in mind.
And, in seeing yourself take action, you will tap into motivation automatically, build greater self-esteem and a sense of confidence in obtaining your fitness goals. You will begin to know which actions generate the best results.
Plus, the more specific you can be, the greater your ability to optimize your exercise program. This improves the effectiveness of your program and makes it more time efficient–one the most common requests I get from personal training beginners.
