What motivates you?

As we reach the end of the first full week in January motivations for new years resolutions may still be high, but how can you continue to stay motivated throughout the month and the year?

Lack of motivation is the like writers block, when you are motivated you can stick to your plan for weeks on end and there are no problems in sight. But if it starts to dwindle then you could be in trouble. I always write down goals with clients so that they are tangible and can be read each day to keep the motivation high. Goal setting may seem like a simple procedure, but setting goals is actually much deeper than “This year I will lose weight”. There are in fact two types of motivations to consider while setting your goals.

Extrinsic motivation 

is a term you may not have heard, but the type of motivation is very familiar.

“I am doing this because I will get this” for example “I am going to the gym so I will be thinner”

This type of motivation is very much based on a reward and punishment structure. Awarded either with presents or money e.g new clothes, nights out to celebrate, when the behaviour leads closer to the goal. Conversely this means punishment either through payment or negative thinking when the behaviour does not lead to the goal. This leads to feeling guilty after missing a session at the gym. You go to the gym to become thinner, 1 session missed means a failure to complete the desired behaviour, which leads to punishment through negative thinking.

This type of goal is easy to set but it is also easy to break. As Mary Poppins says “that’s a pie crust promise, easily made, easily broken” (yes, its a Disney reference). This is one of the reasons why many new years resolutions go unfulfilled and why each January we need to try again.

Intrinsic motivation

on the other hand focuses on something deeper.

“I am doing this because it is enjoyable” for example “I’ve signed up for a marathon because I love to run”

This type of motivation is self perpetuating and even though the end goal may be the same e.g weight loss, you are more likely to reach your goal because you enjoy your chosen activity. In this case you are rewarded each time you participate in the activity, the resulting weight loss becomes a side effect of your life instead of the end goal.

A person with an extrinsic motivation can still reach their goals and maintain the new change, but it is much easier if you have intrinsic motivation to change your lifestyle and make real, long lasting, progress.

How can I become intrinsically motivated?

Be aware of the other changes taking place in your body. Yes, a healthy diet and a good exercise regime will help you get to where you want to be, but there’s nothing wrong with enjoying the journey.

If you hate your workouts you will not want to do them.

If you hate your healthy food you will not want to eat it.

If you feel that by being on this ‘diet’ you are restricted from social activities or feel like you have restrictive rules, you will almost certainly cave sooner or later.

Take a step back and find exercise that you enjoy.

Research healthy foods that you will enjoy to cook and eat.

Try to find a balance between your new lifestyle and allowing yourself to enjoy social activities without feeling guilty.

If you can learn to love the journey it will become a habit that will change your life.

If you want help in setting your goals and changing your life get in touch and we can discuss your plan.