I’d like to share a new perspective that might inspire us to exercise more consistently. This perspective has roots in a profound cross-disciplinary understanding that draws on psychology, motivation science, and behavioral economics, acting in harmony to steer us towards a healthier lifestyle.
As we all know, improving motivation is a common challenge we face. The science of motivation, deeply rooted in our psychology, shapes our behavior. According to Self-Determination Theory, one of the most influential theories in motivation science, the satisfaction of our innate psychological needs—autonomy, competence, and relatedness—serves as the key driver of our self-determined motivation.
Yes, we have our ‘5 Whys’ routine in the morning and our ‘gratitude’ routine at night to fuel us. Our routines, in fact, draw upon these principles. The ‘5 Whys’ method encourages us to tap into our autonomy, the need to have a say in what we do, by focusing on our personal reasons for exercising. Meanwhile, our ‘gratitude’ routine helps to strengthen our relatedness, our connection to others and the world around us, thus reinforcing our resolve.
However, we’re all human, and there are times when we forget, times when our motivation may dip. Such occasional lapses in motivation are to be expected. Behavioral economists would attribute this to our inherent present bias, a cognitive bias where we prioritize immediate gratification over long-term benefits. We sometimes end up cutting ourselves some slack, sometimes a bit too much, and allow ourselves to indulge in treats or skip exercising for too long.
To counteract this present bias, I want to share an additional tool, something quick and easy to use whenever motivation starts to wane. This tool, inspired by cognitive-behavioral therapy, hinges on the concept of cognitive reappraisal. Essentially, we reframe our perspective of a situation to change our emotional response to it.
Yesterday, I didn’t feel like working out. Still, I used our ‘lazy squat method’ for the first set. Instead of telling myself that I needed to keep working out, I asked myself a different question: “If someone were to give me a non-material gift, what would I want?”
This idea of non-material gifts brings us to the realm of positive psychology, a branch of psychology that emphasizes the pursuit of happiness, well-being, and personal strengths. The potential answers to this question were many, but I realized that there were several gifts I could give myself immediately. So, I wrote a list, almost like a wishlist to Santa. Strength, mobility, the ability to keep doing my crazy pull-ups, a happiness boost, and an increase in my testosterone levels were all on my list.
Positive self-talk and visualization, key tools in our cognitive toolbox, came into play here. By identifying these gifts and telling myself, “I’m going to give these gifts to myself today,” I was creating a clear mental image of my desired outcome, which has been shown to enhance motivation and improve performance.
So, my one ‘lazy’ set turned into many, many more. The volume of my workout more than doubled from the usual. It’s all about perspective and enticement, about framing our minds. The act of reframing, a central tenet of cognitive behavioral therapy, proved potent.
Friends, what priceless gifts will you be giving yourselves today? Remember, the exercise you do isn’t just a routine task; it’s an act of self-love, a gift you give to yourself to grow stronger, healthier, and happier. The World Health Organization, among others, has identified a multitude of benefits associated with regular exercise, such as a reduced risk of many diseases and an overall boost in mood and mental health.
You’re not working out because you ‘have to’, but because you ‘want to’. You’re not working because it’s a chore, but because it’s an opportunity to gift yourself strength, mobility, happiness, and health. The underpinnings of such a perspective lie in the power of intrinsic motivation, where the activity itself is rewarding, and the benefits are considered gifts rather than outcomes.
So, my dear friends, what gifts will you be gifting yourselves today? What presents will you choose to unwrap with each workout you complete? Your gift to yourself is waiting in every workout. Let’s embrace it! Through each effort, each bead of sweat, you’re triggering a cascade of neurochemical rewards in your brain, reinforcing the sense of accomplishment and overall well-being. What could be a more potent gift than that?
Let’s unwrap these gifts together, one workout at a time.