So firstly, what is motivation?
Motivation explains why people continue or stop a certain behaviour. It typically occurs as a result of wanting to change your thoughts, feelings, environment and relationships (these are internal, they come from within). It’s also possible to feel motivated from money, praise from loved ones, as well as a trophy/prize for winning a competition (these are external rewards). Ultimately, I want you to be as motivated as possible from internal sources as they are constant, and they will always be a strong reason for you to attack each and every task the day throws at you. There is nothing ‘wrong’ with being extrinsically motivated as it is a great addition to your intrinsic motivation, however, should you solely rely on it for your reasons behind completing any tasks, it will be detrimental to your progress. Just imagine a child completing chores at home for pocket money or a sweet treat, the moment you remove the tangible reward, the want to complete those chores immediately disappears. It is the same with humans and fitness! In order for the intrinsic motivators to remain motivating we need to make sure that the workouts are fun and progressive, but also sweaty and challenging so you feel accomplished at the end. When you begin to indulge in the intrinsic, intangible benefits you will start to discipline yourself and provide that drive and determination to view any single task as a minor bump in the road that you will simply glide over.
Do you lack motivation? or are you simply not disciplined enough?
When most people hear the word discipline they think of obedience, blindly following rules and regulations, immense self-control, rigid and repetitive motions. In fact, discipline is eating the right foods to fuel your system, regulating your emotions so you treat other people how you would like to be treated, completing tasks you don’t want to do but you know will improve your life or someone else’s, it means taking the hard road because you know in the long run it is the right thing to do. So often the easy path presents itself to us in the form of one more drink on a Saturday night, the chocolate brownie for dessert you said you wouldn’t have, avoiding a conversation because you know it’s going to be tough or even the snooze alarm on your phone for those 5 minutes longer under the covers.
It is to be expected that motivation can dip at any given time for any given reason, but this is not an excuse to be lazy and wasteful with your time. At the end of the day, it’s down to each individual to learn self-control and self-discipline to be able to build and create a routine that suits their current needs but also their future goals. A simple way to begin to learn is by completing small tasks as soon as you’re awake such as, immediately getting out of bed, making your bed, having a wash and brushing your teeth. All of these small tasks will help to build momentum towards the feeling of accomplishment, and it will almost become addictive to get all the things done you want and need to every single day!
How do I stay motivated after/over longer periods of time?
In my opinion, one of the best ways to stay motivated is to remember the reason why you started. Mine was and still is to make my younger self proud of how far I have come and will go from back when I was a 15-year-old, skinny teenager. Remembering why you started will remind you of the progress you have currently made, and if you’re pleased with that process then just imagine how much more progress you can make with the same mentality and work ethic you had. If you are less pleased with your progress thus far, use this as a sign to make the first step towards your goals, drop the excuses, begin to implement healthy daily habits that may seem insignificant at the time but in the long run will make the biggest difference.
Another great way is to look for inspiration from someone who is close to you, a family member friend or colleague who has experienced hardship in their life and ask them to tell you how they were resilient and the mind-set it requires to achieve your goals when odds are stacked against you. Also speak/listen to multiple experts and successful people about their daily life and habits and look for similarities
My final piece of advice on re-gaining your motivation for fitness is to do it for someone who needs you, a child who looks up to you as a role model who you should be healthy for. An elderly parent/grandparent who may need looking after in their older years. A family wedding that you want to squeeze into your bridesmaid dress or tuxedo for the special photos. Whatever it may be, find your incentive to throw all your excuses out the window and pursue your fitness dreams.