6 science-backed motivational tips for fitness that really work
1. Picture where you want it to be, not where you are.
This may sound like a bizarre magic trick, but it's much more than that. If you consider yourself a person who exercises, then you're more likely to be active. If you are a couch potato, you'll be picking up the crumbs.
Harvard and Yale research suggest that your actions are influenced by the label you choose for yourself. "It's like a law of attraction. It's like a mirror. The more positive your actions are, the more you'll be," Mike Donavanik C.S.C.S., personal trainer.
In a series of experiments, the European Journal of Social Psychology has shown that motivational increases can be achieved by using the second person (think of yourself as "you" rather than "I"), according to several studies. Talk to yourself. Create a narrative about who you are and what you can do. For the best results, you can look toward the future.
2. You can have skin in the game
According to an Annals of Internal Medicine study financial incentives that involve losing money are 50 times more effective than financial incentives that include gaining money.
Greg Justice (exercise physiologist, author of Mind Over Fatter) explains that people attach a greater value to something they own than the same thing they don’t have.
How much should you place your bets? The American Journal of Preventive Medicine has previously reviewed the issue and found that $5 per Week is sufficient.
The key? Make sure that someone holds you responsible. Tell someone you care about about your fitness goals or bets. Make sure they take the responsibility of being the bookie if you don’t fulfill them.
3. Create the Ultimate Playlist
Sonos and Apple Music found that people were 22 percent more active when listening to music during their workouts than when they did it without. Ball State University research has shown that music can help you exercise harder and for longer periods of time if you get moving.
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4. Rely on the Social Accountability
Oxford University rowers have shown that exercise together can increase the levels of feel-good endorphins in their bodies.
Michigan State University research indicates that we push ourselves harder and have better workout results when we exercise with a friend.
5. Remember an Awesome Workout
Research by the University of New Hampshire suggests that positive workout experiences can dramatically increase motivation. Health Psychology research shows that most people are often underestimating how much they enjoy their workouts.
6. Write your goals
Dominican University has found that it is 42 percent easier for you to complete your to-dos (such as your 6 am workout) when you have them written down. According to a University of South Florida research, runners who set long-term and short-term goals and then kept track of their progress saw an increase in their weekly mileage.
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