As part of my regular conversation, I asked one of my players “What about exercise today?”.
“I don’t feel like it…” immediately he replied.
Seeing his lack of motivation I nudged him a little gently to give it a try, he agreed with an “Okay”.
Next day, I asked him the same question and unfortunately got the same answer.
No matter how hard I tried to motivate him, the results was always the same. After a while, I realised the player completely lacked Intrinsic or self- motivation. —motivation that comes from within.
Motivation is the force that directs our behaviour and actions. For example you get up to reach for a glass of water, now what directed this behaviour? Thirst probably. So, thirst here is the motivation behind. There are external motivation and there is something called self-motivation.
Self-Motivation emanates out of one’s own sheer willingness to achieve a goal that has been set for oneself. Many a times we promise ourselves that from next week, or next month we will start doing exercise, leave sugar, or work towards a healthier lifestyle but, how many times do we sincerely work to achieve these goals?Of course the desire to change our lifestyle for our own good has to be self-motivated but,seldom are we able to maintain the interest levels to achieve a goal.
Self -Motivation for keeping fit is very important. We start well with following a routine of waking up early and going for walk or a run or to the gym. The first few days of the week goes by as per a routine but suddenly there is a radical dip in the levels of our motivation. It starts probably the day we stepped up on that weighing machine, we desired to shed great many kilos but, the scale spoke otherwise, that’s it, motivation goes poof into thin air! Another reason could be a viscous, self degrading thinking pattern which might generate out of criticizing our own selves. Thoughts like, “I am never going to look like those skinny models”, “or I am never going to fit in those skinny jeans hammer our motivation into pieces.
Being self-motivated takes a lot. One has to feel good about one’s own self and feel the need to better themselves on a daily basis. It also requires considerable amount of will power. Especially when it comes to getting fit and healthy, only self-motivation helps. No amount of external motivation will help you get to the goal you have set for yourself to achieve.
Ways to self- motivate ourselves to achieve your Health Goals:
#1 don’t do it for just the sake of doing it, try and enjoy your workout:
If you are exercising for the sake of it, let’s embrace the brutal truth, it won’t work. Motivation levels will drop easily. To keep going and feel motivated from within, enjoy the session, experiment and find out what activity you likethe most.
#2 Stop criticising your own self:
If you start with the self degrading thoughts by comparing yourself to the next perfect looking person beside you then your motivation might taste dust. Be easy on yourself and realise that it took some effort for the person to look like that and you should put on a fair effort as well.
#3 Picture yourself a few years from now:
Picture a healthier you, a more slimmer or good looking you, say a few years from now. How would you like to see yourself say after a year from today?And that can motivate you from within, the desire to look better tomorrow.
#4 Get over your laziness:
“Not now”, “may be tomorrow”, “I will start it from Monday”, “May be next month”… I recognise these statements? A very evident sign of procrastination and laziness. Very soon the “not now” becomes never and we hardly try to achieve the pending health goals.
What should we do? Get over it and stop cramming! Try putting in some energetic music around you, change your lazy looking comfort filled environment and get yourself going.
#5 Focus on the Goal
This is the most important thing that you need to do. Focus on your goals, whether it is to achieve balance in your lifestyle or start eating healthy or if it is to lose your weight, start focusing on your Goal. Many times what we do is divert from our original goals and start over-thinking. For instance if your goal is to lose weight, stop thinking about the clothes that you are not fitting in right now, or what will happen if you do and do not lose weight. Just tame your mind and focus on the ultimate goal.
#6 Set small Targets and give yourself a reward
Reward plays a very important role in self-motivation. Start with small goals, or what we like to call S.M.A.R.T (Specific, Measurable, Attainable, Relevant and Timely) goals and, reward yourself every time you achieve them. For example, your ultimate goal is to lose 25 kgs, “have aS.M.A.R.T goal on a month on month basis to lose 4 to 5 kgsand then when you manage to achieve it successfully, reward yourself with something you like new clothes etc. May be a new SMART phone!
#7 Set Penalties:
If Rewards work then penalties work too. And by penalties I don’t mean actually punishing yourself to the extent of starving yourself or overworking out every time you skip exercise. Instead, do it in a positive way. Like everytime you miss exercise or have something unhealthy, give away a Rs 100 note to the penalty box, which would go ultimately to your friend/ spouse/ kids or colleagues. That shall motivate you enough to not skip exercise next time.
#8 Pen it down:
If you write down your goals and your dreams on a regular basis you are 42% more likely to achieve those goals, says a study conducted by Dr. Gail Matthews, a psychology professor at the Dominical University in California. So try maintaining a journal and put down your goals as well as achievements on a daily basis.
#9 Do it for the selfies!
I know it may sound funny, but if you like to take pictures and posting them on social media then you might actually like the idea and it will motivate you enough. Going for a workout—take a selfie, bought yourself new gym clothes—take a selfie, Lost two inches— take a selfie!
Apart from the shares and likes, you will also be able to map your progress through pictures, so give it a try, it worked for me though!
So next time your motivation levels dip instead of giving up on your goals and dreams try these out, be easy on yourself and go steady and slow, then nothing will stop you from achieving those goals you longed to achieve. And above all… Believe in yourself!