Six science-backed fitness motivation tips that actually work
1. Visualize where you want to go (not where your are)
It sounds like a strange magic trick but it is much more than that. When you think of yourself as someone who exercise, you will be more likely than others to do so. If you view yourself as a couch- potato, you'll end up picking up the crumbs from your shirt.
Harvard and Yale research suggests that your actions follow the labels you give them. It's like the "law of attraction." Mike Donavanik (C.S.C.S.) is a personal trainer.
A series of experiments in the European Journal of Social Psychology found that building your self up in the second person (think about "you" as opposed to "I") gives you a greater motivational boost. Start talking to yourself. Use a narrative that inspires you to become the person you are. You can look towards the future to make it your reality.
2. Get Skin in the Game
A study published in Annals of Internal Medicine shows that financial incentives around losing money are half as effective at motivating people to exercise than those around gaining it.
Greg Justice, an exercise physiologist who is also the author of Mind Over Fatter, says that people value what they have more than what they don’t.
What is the best amount to bet? According to a previous review published in The American Journal of Preventive Medicine, $5 per week could be enough.
The key is: The key is to make sure you are held accountable. Tell a friend, family member or colleague about your bet/fitness goal. Then make sure they are the bookie in case you don't keep up with the payments.
3. Make the Ultimate Playlist
A 2016 survey by Apple Music and Sonos found that people who were surrounded with music for longer periods of time were 22% more active than those who did not. Research from Ball State University found that listening to your favorite music can help improve your workouts and increase your physical activity.
4. Rely on Social Accountability
Oxford University rowers found that working out with others, rather than just one, increases the body's levels of endorphins.
Michigan State University research has shown that working out with a buddy can help you push yourself harder and make your workouts more enjoyable.
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5. Do An Awesome Workout
According to University of New Hampshire research, positive experiences during a workout can increase your motivation to do so again. Health Psychology research has shown that people often underestimate how much they will enjoy working out.
6. Write down your goals
Dominican University's research has shown that you are 42 percent more likely than others to stick to your commitments, such as getting up at 6am to work out. A 2014 University of South Florida study found that runners who set both short-term and long-term goals and tracked their progress increased their weekly mileage.
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