The Science of Motivation
The first rule of motivation : DO NOT EXPECT TO ALWAYS BE MOTIVATED
”That’s all well and good, Alex,” I hear you say “but how do I get myself to commit without motivation?”
Answ: “Don’t let your thoughts, feelings or emotions always dictate your actions.” Easier said than done right?
That’s not to say there is not any wisdom in our thoughts, feelings or emotions but really understanding that they are not always telling the truth is an important step toward realising your goals without getting totally derailed by their every whim. There have been so many times I have not wanted to go to the gym, I was convinced I had no energy and feeling absolute rubbish but when I got to the gym and worked out I had the best session ever! Now what happens when you’re just truly fatigued and you need to rest? Develop the discipline of attempting the exercise anyway and if after 10 minutes you are feeling flat and fatigued, go home. If you are someone who has developed the discipline of a good diet and exercise and perhaps your issue is even over-exercising and under-eating, then this post is not truly aimed at you and I’d highly recommend seeking professional support. This is primarily for those who are struggling to exercise regularly and to eat a nutritionally sound diet that supports their goals.
Here are a few techniques you can use when you have a goal but you are self sabotaging progress:
Give yourself a pep talk: In the third person ‘you can do this’ is more powerful than ‘I can do this’. Develop the practice of talking to yourself and not just listening to that little voice in your head. Pep talk throughout the day, and especially before you work out. It can be very powerful to imagine someone you respect giving you that talk.
Embrace the suck: Know that it won’t alway be fun and you don’t need it to be. Know that there will be times when you will want to quit and you’ll come out of structure and fail, but the trick is learning to get back on the horse quickly and learning to embrace the discomfort as a vehicle for personal growth.
Embracing deferred gratification: what you want is not here now but it will be and for now, to get what you want might mean you don’t feel good 100% of the time. Keep an eye on your goals, which brings me to my next point.
Have strong goals: this is the biggest one. If you don’t value what you are working toward you will find reasons to resist. Why would you put down the cookie if you don’t care enough about your long term goal? You must learn to exchange momentary satisfaction for long term success and have deep reasoning that really resonates with you on every aspect of your being.
Stop listening to other people’s opinions: transformation takes commitment and dedication, people will say things to derail you, sometimes consciously, sometimes unconsciously. You really must develop a strong relationship with yourself and trust your own sense so you can be resilient in the face of other people’s opinions about you.
Get a mantra: Get yourself your own personal mantra that you can repeat over and over again to keep you on track. This is so simple but it can act as a life raft when the discomfort starts to bite, and it will.
Plan ahead: When you are just not feeling it, order your shopping in, have your supplements on subscription, cut down social events so you can plan your time better, clear the decks to forward plan. Work - it - out, and stop procrastinating.
Take responsibility: The only person standing between you and what you want is YOU. I’m not saying life isn’t tough and we each have our own personal challenges but if you really want it you’ll do it and if you don’t well you won’t. Simple. No one can do it for you, get your head around that fact and it’s half the work done.
Know that you will fail: everyone who ever tried anything difficult failed and then they failed again (and maybe again) and then they succeeded. How many times you go through this process is dependant on a lot of factors, but know that with every failed attempt you get better, you learn more and ultimately, if you keep bouncing back and trying again YOU WILL SUCCEED.
