Imagine yourself as a Hollywood star, followed by paparazzi and fans, experts of the European Fitness Association advise. They call it one of the most effective, but not the only motivation for sports.
Start on Monday and don’t quit on Tuesday
How many times have you promised yourself that from Monday you will start running, sign up for a pool or a gym? Monday came, but training was postponed for another week, then another. Psychologists believe that lack of motivation for sports is to blame. This applies not only to beginners, but also to professional athletes who cannot improve their results in any way.
There is only one way out of this situation – to look for a suitable way and motivate yourself.
Below are a few motivations to play sports, the effectiveness of which is confirmed by research and practical experience.
Method 1: Reward yourself
It is not enough to convince yourself that playing sports is the way to longevity, a beautiful body, and good health. Encouragement and rewards for yourself are much more effective. Promise that you will buy yourself a new dress, shoes, or organize a long-awaited trip out of town for the weekend if you do not miss a single workout in a month.
Don’t limit yourself to big rewards – reward yourself with small gifts for any actions that you didn’t want to do, but did. So, you train the brain and make it send a signal that any action performed is beneficial.
Rewards form the habit of exercising.
Method 2. Set goals
Goal is one of the best motivations for sports. The human brain requires specificity in everything. He does not understand what it means to “improve health”, so such installations do not work. To clearly formulate the goal, you need to answer yourself the question: “Why?” For example, to run a marathon, swim across a strait, win a bike race, or cover 1,000 kilometers on foot in 5-6 days.
All goals are achievable if you train regularly. Gradually they become a habit.
The goal should have specific deadlines – determine them at the start and draw up a training program. New York University psychologist Gabrielle Oettingen cites a study of 50 female students as an example. They all decided to eat right. Then the organizers of the sociological study asked the girls to clearly formulate a goal and write a detailed plan to achieve it. The results showed that the set goal was achieved by those who specified it as much as possible and adhered to all the points of the plan.
Method 3: Work as a team
A team is anything more than one person. The team has a single goal and one motivation for sports for everyone, which works all around. You can invite friends, family members to the team, or you can sign up for group classes at the nearest sports club.
Group training is good because everyone wants to be no worse than the rest, at least, and show the best results, as a maximum. The higher the bar, the higher the self-esteem and the stronger the motivation.
The coach is also a member of the team. Classes with a trainer provide additional support, help to systematize sports, train according to the schedule and achieve your goals in a short time. In addition, the coach adjusts the nutrition of the athlete, monitors the loads, correct technique, and gives time for recovery.
Excessive stress and lack of rest is a direct path to the loss of motivation for sports. With a coach, you can avoid this.
Method 4. Fantasize
One fantasy option is described at the beginning of the article. In it, you are a Hollywood star who is being chased by the paparazzi. There are other stories as well. For example, an athlete of the national team, who is seriously preparing for participation in the World Championships or the Olympic Games, is gearing up to win a medal.
Betting is a powerful motivation for sports and training. What are you dreaming about? About new equipment, soccer ball, boots or sports equipment? Let this be the subject of an argument. Win – get it.
Fantasy can go beyond this and affect penalties for every missed workout, lateness, low performance.
Method 5: Promise to train in public
Not for yourself, but for your loved one, family, subscribers on social networks. The last option is ideal, as several hundred or even thousands of people are watching your failures, successes, and results. If everything works out, it adds self-confidence, the desire to go further and reach new heights.
It is important that you state your goals and objectives out loud and regularly share your achievements.
Practice shows that people who change in real time are watched with interest by thousands of subscribers. Share photos and videos with them, set goals and achieve them. Jeremy Goldhaber-Fiebert, Associate Professor at Stanford University, writes about the effectiveness of this approach.
Method 6. Financially motivate yourself
No matter what anyone says, but money is one of the most powerful and effective motivations for sports. Doctor of Philosophy of the University of California Gary Charnes advises finding a sponsor who will financially encourage you for every visit to the pool, gym, fitness center.
Studies conducted by specialists from the University of California have confirmed the effectiveness of this method. Participants in the experiment who received a monetary reward visited the hall twice as often during the experiment as those who did not.
If you can’t find a sponsor, look for online communities that pay members for successful workouts. And the last. Think positively and don’t expect too much from yourself. Success comes to those who go to it gradually, step by step.