6 Science-Based Fitness Motivation Tips That Actually Work
1. Picture the place you want to be.
This sounds like an impossible magic trick, however it is far more than that. If you can see yourself as someone who exercises, you are more likely then not to exercise. If you see yourself in a rut, you'll soon be grabbing the crumbs out of your pants.
Harvard and Yale research shows that your actions often follow the label you give them. According to Mike Donavanik C.S.C.S. personal trainer, "It is like the 'law' of attraction. Your actions tend to follow the label you give yourself."
According to research published in the European Journal of Social Psychology (think: "you") versus "I"), motivational boosts can be obtained by building yourself up. You need to speak to yourself and create a narrative that reflects the person you could be. The future can help you make it a reality.
2. 4. Have Skin in the Game
According to an Annals of Internal Medicine research, financial incentives based on losing money are 50 per cent more effective in motivating people to exercise.
Greg Justice, an exercise psychologist and author of Mind Over Fatter explains, "People place higher value on something that they own than on the same thing that they don't."
So what amount should you put your money on? The American Journal of Preventive Medicine published a review that found that $5 per semaine is enough to do the trick.
What's the key? Make sure you have someone to hold you responsible. Tell a family member, friend, or relative about the bet. If they don't do it, make sure they play the part of bookie.
3. 2. Create the Ultimate List
Sonos and Apple Music showed that people were 22 per cent more active when they had music playing than when they didn't. Ball State University's 2015 research shows that when you get started moving, listening and playing your favorite music can help to increase your exercise intensity and lengthen your workout.
4. Rely upon Social Accountability
Oxford University rowers showed that people who exercise together are more likely to feel good and have higher levels of endorphins.
Michigan State University research may have shown that it is easier to push ourselves and get better workouts when we workout with a buddy.
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5. A Great Workout
According to University of New Hampshire research positive workout experiences can boost motivation. Health Psychology research has shown us that people often underestimate the amount they will enjoy exercising.
6. Write Your Goals
Dominican University research found that people are 42 percent more likely (42%) to actually do what they say they will do, like getting up for their 6am workout. A University of South Florida study from 2014 found that runners who set both long-term and short term goals and kept track of how they progressed increased their weekly mileage.
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