As exercise physiologists and physios, something we hear several times a day is “I haven’t done my exercises”. This is usually followed by some excuses like it was too cold, too hot, too busy, too sore, or my favourite, I forgot! If this sounds like you, never fear because you are certainly not alone. A lack of motivation is common and is to be expected with any lifestyle change, whether it be exercise, diet, or behaviour related. Nobody is motivated all the time.
Motivation is dynamic and works in cycles. Some weeks your motivation may peak and you begin to engage in those positive behaviours. But then it seems to disappear and our old habits come creeping back. Below are some tips to help keep you motivated and on track this week!
1 – Set SMART goals
Goal Setting is a good way to keep you on track, but these goals need to be SMART.
Specific- “I want to exercise more”, is a goal but it is very vague and broad. Specify the type of exercise, how long, and how often you want to exercise too!
Measurable- A way to keep track of the goal e.g your weight, step counts, etc.
Achievable – Don’t set a goal that is not achievable or you’ll be setting yourself up for failure, and that does NOT help motivation!
Realistic- You will not be able to lose 10 kgs in the next 5 days so keep your goals realistic!
Time-based- Put a time frame on your goal so you can check back in when needed. This might be 1, 1 month or even 1 year.
Every goal is unique and tailored to you!
2 – Feedback and Rewards
Use goals that you set to track your progress and monitor yourself. When you reach your goal reward yourself with something positive.
3 – Have a good support system
Surround yourself with people that will encourage you to continue the good behaviour changes and support you with positive reinforcement when you achieve (smash) your goals! This includes family, friends, exercise class, or you EP/physio.
4 – Buy the new active wear!
Even though buying the new exercise tights or the new shoes may only be temporary motivation, it may be the kick start you need.
5 – Speak to your exercise physiologist or physio
If you are still can’t find your motivation speak to our friendly team for advice and guidance!
