Psychological Motivation to Aid in Exercise

According to the Centers for Disease Control and Prevention, less than half of all adults in the United States meet the recommended guidelines for physical exercise. Anyone who's tried to stick to a workout program can relate to this. But you don't have to rely on willpower to push you through these periods of low motivation – there are several psychological techniques and principles that you can apply to boost your drive to exercise.

  1. Action Planning

    • A 2008 study in the journal “Health Psychology” described an effective planning technique called “implementation intentions.” To do this, you plan out your exercise routine exactly, including what you will do and the day and time you will do it. You should also make implementation intentions for possible setbacks you might face. For example, if you tend to work late on a workout day, schedule a backup day or a shorter workout you can do in its place. Or you could create an intention that's low motivation, such as putting on your workout gear and doing just 10 minutes of exercise.

    Social Influence

    • Human beings are highly social creatures, and the influence of our peers runs deep. For example, a study in "The New England Journal of Medicine" found that a person's probability of being obese in a given time period is 57% if they have a friend who is also obese. You can use this to your advantage by connecting and spending time with supportive health and fitness-minded people, perhaps by joining a club or class. Their values will rub off on you, boosting your motivation to exercise.

    Promote Self-Determination

    • Self-determination refers to your ability to regulate your own behavior, and you can enhance this with several techniques. Be clear about what you want to achieve and what the benefits are, and identify your own personal barriers to exercise. Try to find ways to overcome these barriers. You should also find a form of exercise that you enjoy – if you don't like treadmills and weights, try a dance or martial arts class. Finally, build your feeling of competence in your exercise by getting proper instruction. If you feel competent at an activity, you're more likely to stick to it.

    Change Your Thinking

    • Often, low motivation to exercise follows non-productive thoughts like “It's too hard,” “I'll never reach my goal,” or “I missed yesterday so I might as well not bother.” Avoid “all-or-nothing” thinking like this, and challenge negative thoughts. For example, instead of berating yourself for only working out once this week, give yourself some credit for managing a workout even though your motivation was low. Over time, these new thought patterns become habitual and boost your motivation.