Why can finding the motivation to exercise be so difficult when we know it makes us feel good? Vhi Health Coach, Micheli Romão, discusses the science behind motivation, the trick to getting yourself out the door and the role of mindset and expectations. 

What is motivation?

Motivation is what allows us to perform or carry out an action. There are different types of motivation, based on what is driving us to perform. There is extrinsic motivation, which means we are driven by external rewards, such as a promotion at work or a prize. Then there is intrinsic motivation, which is driven by an internal sense of achievement; things that connect you more with the kind of person you want to be. Intrinsic motivation is more sustainable than extrinsic, because it’s so closely tied to your values and who you are as a person.

The ‘self-determination theory’ explains how intrinsic motivation has three driving factors:

• Autonomy. We need to feel we are doing something because we want to, and not because someone else is telling us we should. We then feel in control of our own behaviours and goals and feel motivated to create change or keep getting better at something.
• Competence. When you start to gain mastery of skills or a task, you become motivated to keep going until you become successful and achieve your goal. You are essentially giving yourself positive feedback that makes you want to keep going.
• Connection. We thrive on social connection with others. To feel that we can perform in a supportive environment helps us to feel motivated to keep going.

The difficulty of finding motivation

When people tell me they have difficulty getting motivated, it’s often that they are having trouble connecting what they do to who they are, and what their values are. Exercise is of course good for our mental and physical health; but we need to think about the specific reasons that matter most to us. What is creating this desire to exercise? That is our intrinsic motivation. Focusing on that can help us find more motivation to work out and create habits.

Getting ourselves out the door to exercise

We find it difficult to get ourselves up and out the door to run or exercise because it is stress on our bodies! Our bodies naturally want to avoid stress and save energy, so our initial reaction to exercise can be a “no”. You need to keep in mind the reasons why you’re exercising, and why it creates a sense of purpose for you (your intrinsic motivation). Once you actually start to move, and your breathing rate increases along with your temperature, your body starts to create its own energy - which it likes. So, it’s the hurdle of actually beginning each time that’s the most difficult. It's a good idea for us to negotiate with ourselves:

• Agree with yourself that you’ll just try 10 minutes of exercise, and then if you really want to stop, you can.
• Plan to run twice around a block of houses or up and down your neighbourhood, and after that you can stop if you wish.
• Tell yourself that if you go to that gym class, you can get a smoothie or coffee from the café you love on the way home.

The 5-second rule

The 5-second rule says that we have only five seconds to start an action before our mind will begin to talk us out of it. Our mind will start to create blockers for the exercise, such as “Hmm, I’d rather wear my navy leggings today, but I think they’re in the wash basket.” Then, you get to the wash basket and think, “Okay, I better get this wash load on first.” Suddenly you’re in the kitchen and thinking a coffee would be a good idea, and before you know it, you’ve talked yourself out of going for a run.

Procrastination is what’s at play here. Procrastination and overthinking are closely related…you think about doing something 20 times before doing it. This is very tiring! If you are someone who does this, you can try the 5 to 1 method. Count down from five to one, out loud, and set the expectation that at one, you have to take action. Overthinking is a response to emotion, which occurs in the amygdala. Counting and maths use the frontal cortex of the brain. This counting trick relocates the focus into the frontal cortex of the brain instead of the amygdala, distracting from the urge to overthink and procrastinate.

The importance of mindset and expectations

I mentioned above how competence is a driver of intrinsic motivation. You need to set yourself realistic and achievable goals so that you succeed and become more competent at the task, which will drive your motivation. Perhaps you’re doing the Vhi Women's Mini Marathon or another 10k race and you decide you want to run 10k within 60 minutes. You run 5K the next day, and it takes 40 minutes, so you feel a sense of failure.

This is not the best mindset to have. Mindset is the gap between where you are right now and where you’ll be in the future. Set yourself smaller, achievable tasks to reach each day and week up to the race. Each time you achieve them, you feel more competent, and therefore more motivated all the way up to the race. Focus on the smaller tasks at hand each day, rather than thinking ahead to the end goal of completing the 10K on race day. And make sure the tasks for each day are achievable, based on where you are and what your schedule and lifestyle allow. Signing up to your weekly parkrun is a great way to build on and achieve your goals. 

Appraisal and reward

Each time I complete a run, I give myself some appraisal for completing the task. I carry out a body scan and check in with how I’m feeling all over my body and in my mind. By doing this, I’m creating positive memories and reinforcing positive feelings about the run. Then, the next time I’m trying to find the motivation to run again, I can tap into this memory to help. Healthy rewards such as buying a new book, sitting in a café you love, or watching an episode of your favourite show, also help you build a positive connection in your brain about exercise. Appraisals and rewards are both effective in helping us find motivation to exercise. Now, give it a try for yourself!

Read my blog titled, ‘Intrinsic motivation: 5 ways that highly-motivated people find their drive’ for more insights on the science behind motivation.

This content is for information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. Always seek advice from your GP or an appropriate medical professional if you have concerns about your health, or before commencing a new healthcare regime. If you believe that you are experiencing a medical emergency call 999 / 112 or seek emergency assistance immediately.

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