To push yourself for a workout, you can employ various motivational strategies and mindset shifts. Here's how, based on the reference provided:
Strategies to Motivate Your Workout
These strategies are designed to overcome common workout inertia and build a consistent fitness routine.
| Strategy | Description | Example |
|---|---|---|
| Keep Scrolling | Don't get bogged down in the details, just start. | Instead of planning the perfect workout, just head to the gym and start with something. |
| Rewind then Fast Forward | Think about how great you'll feel after the workout, and quickly move past any negative thoughts. | Don't dwell on how tired you are right now. Picture how energized and proud you'll be afterward. |
| Start by Showing Up | Commit to just getting to the workout location, the rest will follow. | Tell yourself, "I just need to get to the gym". Once you're there, it's much easier to start. |
| Make Short Workouts Harder | Instead of focusing on long sessions, maximize intensity during shorter periods. | If you only have 20 minutes, go hard with interval training or a challenging circuit. |
| Bribe Yourself | Look forward to a new workout or fun activity after the gym. | Plan a fun hike or a visit to the sauna right after your workout. |
| Reward Yourself | Celebrate small fitness wins in other ways. | Treat yourself to a new book, some fresh flowers, or an evening off after a tough week of training. |
| Speak your Own Language | Use phrases that resonate with your motivational style. | If you love competition, challenge yourself to beat your previous time or weight. If you’re more into personal growth, focus on improving your well-being. |
Detailed Explanation of Each Strategy
Here's a more in-depth look at how to apply each strategy:
- Keep Scrolling: Avoid overthinking. Jump directly into your workout, as getting started is often the hardest part. Don't let planning paralysis prevent you from exercising.
- Rewind then Fast Forward: Instead of getting caught up in the current struggle of starting, remember the past achievements and envision the future reward, this provides the necessary mental push.
- Start by Showing Up: Just getting to the location can break down mental barriers. Often, once you are in the environment, inertia gives way to action.
- Make Short Workouts Harder: Increase the challenge in your workout instead of focusing on the duration. By focusing on high intensity for a short period, you will reap more benefits.
- Bribe Yourself with New Workouts or Post-Gym Activities: Plan fun activities that follow the workout, this creates an incentive that goes beyond the gym itself.
- Reward Yourself in Other Ways, Too: Develop positive reinforcement loops that aren’t directly fitness-related, that way you make a whole lifestyle change.
- Speak Your Own Language: Tailor the encouragement to what resonates with your personality and values, enhancing your motivation and making the exercise enjoyable.
By using these techniques, you can create a powerful motivational system to ensure you stick with your workout goals.
