how to jump-start your motivation
Motivation is complex and there is no simple answer or magic pill to create it. Motivation can come from so many places, and every person is different on how they build it for themselves.
Before jumping in, let’s consult with Merriam-Webster for a formal definition…
Motivation: the act or process of giving someone a reason for doing something : the act or process of motivating someone; the condition of being eager to act or work : the condition of being motivated; a force or influence that causes someone to do something.
a Self Determination Theory (SDT) was developed that provides three types of motivation:
#1 amotivation
Amotivation is a complete absence of motivation for a particular behavior. No desire to do the activity presented.
#2 extrinsic motivation
Extrinsic motivation contains 4 sub categories.
External regulation: This includes rewards, such as money, prizes or even avoiding a penalty. (Insert instant gratification). “When I complete this project for work, I am going to get an iced coffee!”
Introjected regulation: Individuals participate in a behavior because of guilt or wanting approval. It is slightly more internalized than external regulation. “If I provide this client with a great presentation, they will want to work with our company even more!”
Identified regulation: An individual will be willing to participate in a behavior because it may be beneficial in achieving an important goal; even if the activity may not be enjoyable to them. ”If I start saving money now by cutting back on takeout meals, I will be able to go on that vacation sooner than later.”
Integrated regulation: This is the most internalized form of extrinsic motivation. An individual experiences an agreement between personal values or beliefs but may not be enjoyable. “I attend church because it aligns with my beliefs”
#3 intrinsic motivation
Intrinsic motivation is when an individual doesn’t really need encouragement because they enjoy the activity. “I love cleaning my house, so I’m going to clean my house.”
SO HOW CAN WE USE THIS INFORMATION TO OUR ADVANTAGE?
We can fall into one or all of these types of motivation throughout our life. Heck even throughout the day. Is there one (or more) of these that you identify with? If so-you can use that to your advantage to jump-start or reignite your motivational flame!
Here are some examples of how you can use the above types of motivation to your advantage:
Feeling motivated by External Regulation?
Reward yourself in the good ways. Tell yourself that when you make it to the gym and follow your strength training routine for 3 days a week for 2 weeks consecutively, you get to buy a new pair of shoes. Or you stop after that tough ass workout and get a delicious breakfast sandwich from your favorite coffee shop. Ideally, we are picking rewards that do not work against the goals.
Feeling motivated by Introjected Regulation?
Set a gym time with a friend or group. You will feel less guilty knowing you didn’t bail out on your friend. Or purchase a program to follow at the gym. You may feel more motivated to complete something you paid for, rather than waste your money.
Feeling motivated by Identified Regulation?
Follow a schedule or program to achieve your goals. Keep a log or journal of your workouts to be sure you stay on track. If you have aesthetic goals try taking progress pictures to see the hard work is paying off.
Feeling motivated by Integrated Regulation?
Go to the gym because you believe it is good for your overall health.
Feeling motivated by Intrinsic Motivation?
Well you know you love working out, so you are going to workout! You don't need much more than a decent structure and little outside guidance.
We can use the above examples to help spark the flame of motivation, or to reignite it if it feels like it has been lost. But it’s important to remember that while motivation gets you started, discipline is what helps you finish what you started!
JUST REMEMBER!
While a reward coffee or a new pair of shoes may keep you interested and excited for a period of time, at some point we will need to rely on more stable factors.
How can one better apply discipline into their lives?
Set S.M.A.R.T. Goals
Establish a consistent routine/create habits
Find a good support system
(friends, family, others with your same interests)
TRAIN WITH a LADIES WHO LIFT Coach
Finally, know that both motivation and discipline can exist in a state of flux. So..
Be kind to yourself!
Take the pressure off yourself to always be on! Our life goes through ebbs and flows. It is okay to fall off but know that you are able to get back into the swing of things. Starting from the top, creating those daily habits.
Be aware of your Triggers!
When feeling burntout or overwhelmed, take a step back and re-evaluate your routine and schedule. Going out the night before and staying out late? Or sometimes it is something as simple like the weather. Rain, snow, dark and gloomy days can ruin anyone’s motivation. We have to say it to ourselves that once I get there I will be happy I went. I am one day closer to my goals. This is where DISCIPLINE enters the mix and takes over!
mark twain once said,“The secret of getting ahead is getting started.”
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