Do you get tired of hearing about how to move again but not actually doing anything? Or setting your New Year’s resolutions and goals to start working out and continue putting it off? What can you do to get out of dormancy and start moving again? This is not an easy task, and we have thousands of reasons why it might not be. However, these five tips will help you make the transition easier and more motivating.
These techniques can help you get back on the right track no matter how far off your fitness and health goals may seem. Let’s focus on the areas we have neglected and now need to be adjusted after the pandemic.
The below quote is one of my favourite’s and is an excellent reminder that we have the power, and no one can do this for you.
Words by Dr Wayne Dyer, the “Father of Motivation” himself, “Be miserable. You can motivate yourself. Whatever has to be done, it’s always your choice.”
Firstly, one needs to understand that humans have the unique and incredible capacity to experience a wide range of emotions. But if you let your feelings dictate your life experience without pinpointing why you feel a particular way, your emotions control you. This can have a profound effect on your daily thinking and actions. If a sense of well-being fuels you, you’ll exude happiness and calm. If you’re bogged down by negativity, those around you will sense your unhappiness and fear.
What can you do to avoid this? You are in control of your feelings, even if you’re motivated. Once you understand that your feelings are within your control, you’re well on your way to understanding how to control them and use them to your advantage.
Motivation is not something people are born with – it’s something you must create. Building motivation creates the feeling of courage and certainty that you can accomplish what you set out to do. Motivation is like any other emotion. You can learn to feel it and access it immediately.
It takes practice and perseverance to learn how to find your motivation in times of stress, fear and anxiety. It’s like learning a new skill. Once you’ve mastered it, it can be extremely liberating. It is possible to cultivate courage and bravery when faced with difficult situations. You are responsible for 10% of the events in your life and 90% of your reactions to them.
Below are five ways to create motivation within yourself, no matter how much you don’t want to or believe that it’s not possible.
1. Use the “5 Second Rule” by Mel Robbins and do it now.
Simple is the 5-second rule. The 5-second rule is simple. If your instincts are to move towards a goal or you want to kill the brain, then you need to physically move in five seconds. It is the death sentence. You might hesitate for just a nanosecond, but that’s all it takes. That one slight hesitation triggers a mental system that’s designed to stop you. This happens in just five seconds. When your alarm sounds and you are ready to go, count 5,4,3,2,1, and get out of bed.
The truth is, you’re never going to feel like it, so remember that and be the one that pushes through the mental barrier and start moving! It’s been shown in studies at Harvard University that you’re 87% more likely to go and do what you set out to for the day if you just push through that initial sticking point. You can use this simple method to bring back training and to help you overcome depression.
The same principle can be quoted. in the movie, We Bought a Zoo, Matt Damon’s character tells his son, who’s struggling to share his feelings with a girl he likes, “You know, sometimes all you need is twenty seconds of insane courage. Only twenty seconds of sheer embarrassing bravado. And I promise you, something great will come of it.”Fear can seem overwhelming if you think you’re going to have to experience it for days or hours. Fear can be overcome in as little as 20 seconds. Or even less. You only need to do one thing, drop the first domino. That sets off the entire process. You have won! The die is cast! You are forced to take control of your destiny.
2. Accept your inability to motivate yourself or the fear that you might be unable to get started. Then, confront it.
“If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse,” Jim Rohn. Acknowledge the fear that you aren’t moving enough and could be taking years off your life or that you won’t feel confident in a bathing suit at the beach or pool this summer. While you’re lying in bed and that same hesitation comes up that has been for the last two years and the feeling of not wanting to get up arises, grab on to those parts of your body that you’re feeling the least happy about, your love handles, your stomach, whatever it may be and squeeze them. Let yourself feel the guilt and discomfort, and then use that as motivation to get up and move about. Pain is our greatest motivator of all, so don’t be afraid to use it!
3. The “DO SOMETHING” principle by Mark Manson.
Motivation and motivation will come from doing something to help you reach your fitness and health goals. The conclusion is that if you lack the motivation to make an important change in your life, then do something, anything really, and then harness the reaction to that action to begin motivating yourself. “Action isn’t just the effect of motivation, but also the cause of it.” (Your actions create further emotional reactions and inspirations and move on to motivate your future) Action → Inspiration → Motivation. You will find inspiration, and ultimately be inspired to keep training. It takes just one little thing to get started. Pretty soon, you’ll be doing an entire workout routine with ease, without any thought of difficulty.
Do you need the strength and confidence to join a gym? You can do reconnaissance and remove any ambiguities. You can go in to check the place out and meet with coaches. This will help you understand where your journey is taking you. You may also want to start with a simple form of mindfulness. For example, you could download 1 Giant Mind and the Calm apps to get started meditating. Or practice box breathing or breathwork. You can do whatever you want, but just get started. This will lead to inspired motivation. Keep in mind that perseverance does not require a lengthy race. It is a series of short races.
4. Motivation comes from numbers.
It’s much easier to act in the company of even one other person who feels the way you do. It is difficult to disagree with someone else. Sometimes, you’ll have to go it alone, of course. But often, this isn’t necessary. You should find a mentor, coach, or personal trainer who resonates with your needs, is able to communicate in your language, and you feel comfortable spending time with. Sometimes, that in itself is enough to motivate you.
5. Be kind to yourself at every turn.
You can reinforce your success by rewarding yourself when you overcome obstacles or are afraid to start. It could be something physical like wine or a mental reward such as taking a vacation from human contact or training to watch a Netflix show. Recognizing small successes and rewarding yourself will increase motivation and drive you to do more inspiring actions and continue on. Don’t forget that it’s about the process, not the destination.
You’re now mentally and emotionally prepared to move. Next, you need to choose what actions to take to help yourself and others reach their fitness and health goals for the year.
Addicted 2 Success first published 5 tips to get you fit mentally, emotionally and physically.