How To Exercise Without Motivation
How To Exercise Without Motivation

How To Exercise Without Motivation

The following 3 strategies will help you stick with your goal on those occasions when motivation doesn’t appear in your routine. Put into practice the one that you consider best suits you.

  1. Think about the immediate benefit

Some studies have found that when we think about exercise, it is much more motivating to focus on the short-term benefits that we will obtain instead of thinking about those benefits that take longer.

This happens because exercise unconsciously represents a “threat” for your brain, so you have to help it a little to see that it is something good and necessary for your life.

For example: think of the pride you will feel in achieving it, the extra energy of the day, the feeling of relaxation afterwards. 

Rewards can be dangerous, but they can also be your allies if you choose them correctly. An immediate reward after exercising can help your brain change perspective and begin to see exercise as an activity to be repeated.

For example: mark as “routine of the day completed”, a delicious shower, refreshing water

Perhaps exercise can also become a rewarding activity in itself. We just have to pay close attention to this healthy experience how? doing something fun at the same time.

For example: listen to a new playlist, the Habitual podcast , or an audiobook 

2. Imagine what you lose if you don’t 

Imagine what you lose if you don’t

It is proven that many times we act based on a possible loss rather than a gain. For example, losing a ten dollar bill hurts twice as much as gaining ten dollars. In behavioral economics, this concept is known as “loss aversion.

When we set a goal to start exercising, we tend to focus on the benefits to be gained from doing so, but what if you do it the other way around? …

That is, if you focus not only on what you gain by exercising but also on what you lose by not achieving it , what does that future look like without exercise?

Perhaps the next time you are not motivated, this strategy will help you take action.

3. Keep track of your record (and share it)

Keep track of your record (and share it)

When you get 1 day exercising, you are more likely to get a second day right? …

And when you achieve 2 weeks it is more likely that you will achieve a full month, the problem is that sometimes we forget it at important moments, such as: when you have no motivation at all.

Therefore, if you keep track of your completed days, seeing this chain of achievements will help you motivate yourself not to quit.

This article explains a little more about the power of keeping track.

Besides that if you show it to a friend or member of your family, you will have a very good positive feedback which prompts you to continue exercising.

It also helps you to evaluate for yourself if you are failing some days, in order to get back to it or detect why you are not able to be constant. You will see that little by little exercising will be a natural decision in your routine.

And to help you at this point:

Download the free Habitually “Goal Chain” app for Chrome, Android and iOS.

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