A friend of mine today explained to me that she wasn’t sure how to motivate herself to exercise now that her volleyball sessions were cancelled. I realised that many of us have a love-hate relationship with motivation. She told me that she didn’t really know how to start exercising at home. Her whole body language was closed and defensive when she explained that she’ll just have to google something. It all sounded so hopeless. In fact, her problem, like many of ours, revolves around motivation and creating good habits. Of course it’s easier said than done because the benefits, in this case of exercise, are not instant. But it is possible to help ourselves find motivation for exercise. It doesn’t always have to be just through sheer willpower. 

Finding Motivation is Hard

Most tips on how to find motivation for exercise will all tell you to set a goal. You should also work towards this goal in small steps. Of course this is clearly a helpful approach but it assumes huge willpower. Let’s face it, we get bad days and sometimes more than 1 in a row. If you’re like me, the goal of feeling good, being in shape and healthy is obviously important but it is not linked in my mind during the effort of exercise. No, I need something much more immediate… and I’m willing to bet that many of you do too. 

In the case of my friend, she was motivated by the social aspect of her sport. She was also emotionally linked to the idea of not letting her team mates down by not turning up. Another friend of mine loves taking his dog for a run and they bond during that session. Decades ago, I learnt that I am just not made for the gym. I therefore found dance classes to go to that also serve as a workout. I’m motivated by the music, the ambiance of the dance studio and the camaraderie of those around me. I also love the paraphernalia that goes with it … the shoes, the jazz pants, the sexy crop tops… they make you feel good and hell, why not… 

So, how do we find motivation for exercise… and anything else for that matter?

1- Changing a Bad Habit

You first have to become aware of your current state. What’s your body cycle like during the day – when are you most awake? What time would you ideally like to exercise and what are you normally doing at that time?

This is all very much linked to mindfulness. It is important to be aware of what’s currently happening to you during the day and where your natural repetitions are. You can’t change something if you don’t know where to start. So, start listening for those phrases “I could go to the gym but I’d rather go for a drink with friends”; “I could go to the gym but I could just watch TV instead”. Perhaps review how to rephrase these. For example, could you go to the gym before meeting friends or watching your favourite TV series? 

2- Trigger – Action – Reward 

Now that you understand your daily routine and how you can perhaps shift things a little, think about what could help you trigger the thought “I’m going to exercise”. A trigger is like a reminder or a memory jogger that you were going to exercise. For example, you have your daily ‘getting up’ routine and you most likely have an order to it. I personally “get up, walk the dogs, make breakfast, have a shower, do makeup with a cup of tea, brush my teeth and meditate”. It just happens automatically in that order. I will never forget anything because it has been lodged in that space in my brain that requires little to no cognitive effort in order to remember. 

Your trigger could be simply getting up. It could also be your lunch break at work or the action of leaving the office on x day before getting home to distractions. Find something simple that helps you and then simply move. Sometimes the very act of going to the gym or putting on our dance clothes or special jogging pants helps motivate us. Action always leads to action … and then, the best part, find a healthy reward. This could be anything from a cup of green tea, a relaxation swim, some nuts or small amount of dark chocolate, a massage or meditation session. Find what works for you and maybe play around with different ideas. 

4- Small steps – Be Kind to Yourself

Do you even know what type of exercise would suit you? Or do you need to try a few things? Many people just go to the gym because that’s the easy option. However, there are so many other things that could work better for your body and your mind. Also, remember that you don’t have to suddenly do an hour every day. Start with baby steps even if it’s 10 minutes once a week. And be kind to yourself – self-compassion is an important part of motivation and self-encouragement.

Consider group sport, dance classes, yoga, speed walking, jogging, swimming, aerobics in the park (many cities do this now), even gardening or housework. Be creative! I once found a circus gymnastics class in a city I used to live in years ago. It was different but a huge amount of fun. Or perhaps volunteering that involves planting trees – that’s great fun too and a lot of physical exercise. It’s definitely much easier to find motivation for exercise when it doesn’t feel like a chore.

5- Visualisation

This is a tool from meditation which you can do in a formal practice or informally. The mind is powerful and picturing yourself regularly doing something will make it easier to actually do that thing. You become what you think essentially. You can also trick your mind to thinking that it’s going to be fun and pleasant by picturing a relaxed and fun environment. Perhaps even getting excited about some new trainers. And of course, visualise how you’re going to feel afterwards and that sensation of euphoria when you can truly enjoy your reward. There’s nothing quite like it. Also remember, repetition puts the action into the brain’s space where little to no effort is required. Suddenly, you have a habit.