Motivation is the energy or drive that prompts us to take action. As a physical therapist, I frequently get asked how to increase motivation for exercise compliance. Over the years I have learned - through experience and my own research - goal setting skills, strategies to stick with those goals, and motivation to accomplish those goals. With these learned and practiced skills, I have reached some of my own goals such as paying off over $100k in debt, losing 20 pounds and getting stronger, having a healthy marriage and relationships, along with coaching hundreds of clients to reach their own goals. It’s not easy but you can do it! Let me divulge some of these strategies with you.
Last year in Bulletproof your 2023 New Year's Resolutions + Beyond, I shared the 5 strategies to hack your system to help you accomplish your goals which include:
Break big goals into smaller, more digestible targets.
Keep track of your progress.
Make it automatic.
Pair unpleasant tasks with reward.
Make it fun.
But how do you motivate yourself in the first place? It may not be what you think. After 4 decades of research on human motivation, author Daniel Pink outlines the evidence-backed ways to increase performance AND satisfaction in your career, finances, family life, exercise routine, and other life domains (read more about life domains in Break Free from 'Jones' Mentality' in the Pursuit of True Health) in his book Drive: The Surprising Truth About What Motivates Us. The overarching answer to what motivates us is this: we are energized and motivated long-term with intrinsic, not extrinsic goals. Beyond meeting basic needs and comparable compensation for your work, motivation is not increased with a “hanging carrot” like a raise, new car, more clothes, losing 10 pounds, etc. In fact, extrinsic goals have been shown to reduce motivation and creativity (seriously!). Intrinsic motivators are:
Autonomy. We need to be the driver of our own goals, the why behind those goals, when and where we execute those tasks to complete our goals. For example, discover a type of exercise that resonates with you. This may be CrossFit, low intensity resistance training, pilates, yoga, a form of martial arts like karate, sports including soccer or tennis or a combination of many of these! You decide what you do, when you do it, where you do it, and how. This satisfies a deep human need to direct our own lives. A physical therapist can help guide you, but ultimately you make the call.
Mastery. Strive to get better and improve at whatever you do. Autonomy leads to engagement of the activity. Engagement, when matched with our capabilities, leads into flow. Flow is amazing. Have you ever been so entrenched with a task that hours fly by without even noticing? As mentioned in Drive, the poet W.H. Auden describes flow as “forgetting themselves in a function”. Flow has been correlated with all sorts of benefits including mastery, the desire to get better. Mastery doesn’t happen overnight and its not easy, but that’s part of why it motivates us. Back to our exercise example, mastery may include reaching 2-times your bodyweight for deadlifts, doing a handstand without support, becoming a blackbelt, winning a game of pickleball with your best friend or playing for the Women’s World Cup! You choose and get after it. This is where a coach and/or an experienced performance physical therapist is a great resource to help you improve your performance.
Purpose. We all have a deep desire to do better for ourselves and our world. Your purpose is based on deeply individualized held values or goals that give you a sense of meaning and existential direction on life’s journey. Examples may include contributing to others such as caring for kids or parents, or your community at large; making a positive impact on the environment through protection and advocacy; social change and fighting for the underdog; health and wellness for yourself, family, community and society for increased quality and quantity of life; innovation and creativity. Why do you wake up in the morning? What is your why? Keeping this purpose top of mind is the ultimate motivator.
When you have autonomy, practice mastery, and align with your purpose, you will have the motivation to be well on your way to achieving your dreams. A skilled physical therapist can help guide you in the process of finding the types of physical activity and exercise that you’ll stick with, improving your skills in that sport or exercise, and help you discover your why to maximize your motivation.
Wishing you self-love and success to fulfill your life's purpose(s)!
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