The concept is that you should only take action once the benefits exceed the costs. The motivation that lasts is found when actions are weighed against the alternative of a life lived or a life squandered.
When you have motivation, you don’t think you need it; when you don’t, you don’t believe you have it.
That’s a frustrating truth, but you may lessen the frequency of those ruts by learning the science of motivation.
It’s a common misconception that you have to be in an inspired state before you can begin a new venture or tackle a difficult task. Getting motivated to start a new workout or diet is simpler if you’ve already taken the first step toward reaching your goal. The first step might be as easy as getting some fitness gear, making a training schedule, or finding a coach. But rather than waiting for motivation to strike, you should take the initiative.
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A body at rest will remain at rest unless an external force acts on it, and a body in motion will continue in the same direction until some other point works on it.
The trick is to begin working toward a new objective or forming a more healthy routine before inspiration is done. Instead, you’ll need a stimulus to kickstart your motivation, even if absent.
Then, the secret to sustained effort is to connect your work to outcomes that matter more broadly.
Finding the motivation to accomplish anything indicates that you must establish a connection between your activities and a larger goal.
Want further inspiration? Make sure the benefits of taking action outweigh the costs of doing nothing. Having lasting motivation requires framing your activities as a choice between living and wasting your life.
More benefits await you after you reach that point in your fitness level. According to a study conducted in 2015 by researchers at McMaster University, individuals who exercised purely intrinsic motivation had more significant gains in performance during high-intensity interval training (HIIT) than those who focused on external stimuli.
Use these scientifically-backed suggestions as a springboard to better health and fitness. They won’t keep you going forever, but they’ll give you a jolt to get going, and from there, you’re on your own.
1. Visualize Your Goals (Not Your Current Situation)
You would think this is some strange magic trick, but it’s not. A more active lifestyle is more likely if you consider yourself engaged. You’ll pick crumbs from your shirt if you think of yourself as a couch potato.
The labels you assign yourself strongly influence your behavior, according to studies conducted at Harvard and Yale. “It’s very similar to the ‘law of attraction.'” “The more positive you are, the more positive you will become,” says certified strength and conditioning specialist Mike Donavanik.
However, a series of research published in the European Journal of Social Psychology suggests that referring to oneself in the second person (“you” as opposed to “I”) is more effective in boosting motivation. It’s time to have that inner dialogue and craft a story to help you see who you can become. Focus on the long-term future to make your dreams a reality. If you like web stories then you can go check out our Web stories page.
2. Invest in the Outcome
Research published in the Annals of Internal Medicine found that monetary penalties are 50% more effective than financial rewards in motivating people to exercise.
“People place a higher value on something they own than on the identical thing they don’t,” says Greg Justice, fitness physiologist and author of Mind Over Fatter.
How much money should you risk? Bets as low as $5 a week can do the trick, according to a review published in The American Journal of Preventive Medicine.
The trick? Get someone to keep you in check. Share your fitness goal, bet with a friend or family member, and have them act as the bookie if you fail to achieve your fitness objective.
3. Make the Best Playlist Ever
People were shown to be 22 percent more active when listening to music vs. weeks without music in a poll conducted in 2016 by Sonos and Apple Music. Furthermore, a study from Ball State University in 2015 found that once you get moving, listening to your favorite music might motivate you to go out harder and for longer.
4. Rely on forms of community oversight
According to studies conducted on rowers at Oxford University, the release of endorphins, the body’s natural “feel good” chemical, is increased by a factor of two when people exercise in a group instead of on their own.
This might be one explanation for the Michigan State University researchers’ finding that our workout efforts and results improve when we train with a partner.
5. Recall a Superb Workout
The University of New Hampshire studies show that recalling a satisfying workout can significantly increase future exercise motivation. After all, studies in Health Psychology have shown that people often underrate their enjoyment of physical activity by a large margin.
6. Write Down Your Objectives
Dominican University found that those who write down their goals and plans are 42 percent more likely to achieve them. Meanwhile, 2014 research from the University of South Florida found that runners who established and monitored short-term and long-term objectives boosted their weekly distance.
Responsibility and Encouragement
At Born Fitness, we recognize that each client is one of a kind. There is yet to be a universally effective diet or exercise routine. We can tailor a strategy to fit your performance and help you achieve your objectives.
Our online coaching program could be what you need if you’re searching for a more customized experience and individual attention. Each customer is given not one but two coaches to help them reach their health and fitness goals. Read this to learn more.