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Schwimm-Ratgeber

Motivation

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Kategorie: Psychologie
Zugriffe: 4930
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by Barbara Waite, Ph.D.

Copyright Barbara T. Waite 1997

Motivation isn't a subject I usually write about; the majority of my clients are highly motivated. But that doesn't mean that motivation isn't an issue for all of us at some time.

I don't know about most people, but when I haven't had a good workout for a day or so, I begin to get a little edgy. It's like a fix -- the exercise fix. And when I get my fix, every stressor in my life seems to be a little easier to handle; I feel a little more capable, a little more attractive. That puts me in a good mood and keeps me motivated. But if for some reason I don't workout for a few days or more, I start to feel a little less like exercising as even more sedentary time goes on. I begin rationalizing and making excuses. And if I wait even longer, sometimes weeks or months before I return to a rigorous aerobic form and schedule of exercise, the motivation "to begin again" -- that immediate and compelling urge to actually put on my running shoes and go -- just doesn't seem to be there.

Then, of course, there's the other common scenario -- when I'm working out to the same rigorous schedule for a prolonged period of time, and I find myself doing the same rationalizing and making excuses for missing workouts and taking "vacations." If I take a break to rest, sometimes I come back with enthusiasm ... sometimes I don't come back at all. Then the two scenarios mesh and we have one complicated story!

Over the years I've read plenty of research drawing connections between exercise and wellness, enough research to convince me of the importance of exercise. You'd think that would be enough motivation to start and stick with an exercise program. But what I've never read is how to ensure exercise adherence. Experts have plenty of ideas and they do seem to help. But ensuring exercise adherence would be like guaranteeing human behavior in any situation: It just ain't that simple. Research-based or not, there is one thing I've learned about human motivation that might explain this phenomenon, if not help us gain insight into our own process of adherence, and it's this simple axiom:

We want what we want, and it's what we want that motivates us.

Sound a little trite? Too simple? Give it a chance. How 'bout a rephrasing?

What motivates us is what we want.

For example, if it's tough for you to begin an exercise program when you haven't been exercising, ask yourself: What do I really want? If you answer with any of the following: Fitness ... Physical health ... Mental health ... To feel good ... Quality of life ... Physical exertion ... or Sweat ... I'll probably see you out on the aerobics floor sometime soon. If what you want more than any of these things is to work longer hours at work or take care of your 2-year-old until it's time to go to bed, you have some tough conflicts of interest. And hands down, what you want most will win out at any given time.

The key to exercise adherence is to figure out what you want in a philosophical way. This want is sometimes not what you want in the moment. For instance, you might want to be physically and mentally fit, so you begin a morning exercise program. After awhile you wake up some morning and the thought of sleeping in sounds very good. Ask yourself, "What do I really want, philosophically, that is, a down deep want, the want that resides just below the surface on that cold, rainy morning?" As you answer this question, you will learn about yourself; you will motivate yourself by becoming aware of a deeper desire.

Then again, maybe what you want is camraderie and closeness with others. Make sure you workout with someone, and if possible, that special someone. If you want to workout in a group, make sure you find one. If convenience and efficiency of time is important, choose a club that's close to home or work, begin to jog or walk in your own neighborhood. If what you really want is to manage your weight, be careful. This is a tricky one. Exercise is a major factor in a person's ability to maintain a healthy weight; but if you don't care much for exercise, you might need to pay even closer attention to your more fundamental source of motivation: weight management and how it relates to exercise. Truly, what you want is weight management. This is your deeper want. But to obtain what you want, you must find ways to make exercise what you want. It's kind of like wanting straight A's, so you figure out how to want to work at Chemistry. Of course this doesn't mean you love Chemistry. It just means you find ways to want to work at it.

Here are additional ways to work at making exercise what you want:

  • Find the activity you like the most.
  • If you can't stand sameness, do a variety of activities.
  • Make exercise a routine part of your day -- schedule it in.
  • Seek support from others. Avoid those who aren't supportive.
  • Use music to motivate you.
  • Visualize yourself enjoying your next workout. Make a guided imagery tape for that wanted boost of motivation.

Why not try this script from the "Workout Psych Up" side of my Imagine it! audiotapes. It can give you a positive start on visualization:


Today my workout demands intensity and endurance. I am starting to think about it and I feel the tension inside rising. I will use this tension as energy today. I welcome it as fuel to my energy stores. With this energy I will go beyond the ordinary.

I ready myself for the workout ... My pulse quickens with anticipation. I feel so ready to begin what I know will be one of my best workouts ever. Today will be awesome.

I remember my last great workout and my confidence begins to grow. It reminds me that I can workout the way I want to workout. Every workout challenges me in different ways. I've met these challenges as I will today, with hard work mixed with great fun. I will stretch myself today with persistence, drive, and humor.

I think of ______________ (my workout partner, my next competition, my weight, etc.) and let it motivate me to do my best today. The thought of turning my workout into something special excites me. I want to make this workout the best ever.

Awesome workout. Awesome. (Copyright 1997 Barbara T. Waite)

You can record this script with your own voice and the motivational musical background of your choice. Listen to it as you get up in the morning, as you put on your workout clothes, or when you're trying to decide to workout or not. It's designed to be short, which makes it easy and quick to use as often as you like.

For the times you find yourself so caught up in an over-training regime that it's difficult to back off, it's time for more rest and recovery. The best workout ever would be to ease off a bit.

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