Motivation: The Scientific Guide on How to Get and Stay Motivated


Connecting your workouts with a positive outcome often makes it easier to get stoked about hitting the gym. Many people ask me how to stay consistent with working out. Once you build a habit, things get easier because the action becomes second nature. You no longer have to think about waking up at 5 am, instead you just do, maybe even without an alarm. You no longer have to force yourself to go for that workout, your body and your mind expect it and want it.

  • Tasks like these, science has found, are the most likely to keep us motivated in the long term.
  • It turns out motivation is really about consistency.
  • Motivation creates the crucial inertia required for consistency.
  • Travelling clears the clutter in your mind and brings you back rejuvenated to perform better and achieve more tasks than you normally would with a clogged mind.
  • Thank you for the reminder that the dip will come and it’s nothing to get hung up about.
  • By anticipating the Dip, I was acknowledging that if I wanted to become a consistent writer, I would need to decide ahead of time what to do when it showed up.

Focus on strength, stamina, improved balance, stress reduction, cardiovascular health and confidence. Just make sure to lay out clearly that you want them to keep you accountable, and set up a system so that you talk with them about your daily results. And by the way if you are finding this video helpful, if you press the like button below, it helps us out tremendously, and it is very much appreciated.

Make workouts part of your daily ritual:

To keep pursuing the goals, you need to be assured of the vitality and intensity of your dreams. If you are sure about what you want to achieve; consistency will follow suit. There is a difference between those who consistently set and achieve goals and others who set goals but don’tachieve them. Just make sure that you’re more consistent than not, and eventually, you’ll start to see the results you want.

  • «Based on the cognitive behavioral therapy model, your thoughts are influential in how you feel and ultimately how you behave,» says Ikehara.
  • We all know what it feels like to be motivated.
  • I finally found the sentence I couldn’t define “focusing on the outcome instead of the process”.
  • For me, my daughter wakes up super early in the morning, so I don’t have enough time in then to do everything I’d like, so I split my workout up into two parts.
  • By setting ourselves consistent goals and taking small steps towards them each day, we can gradually build up our motivation until it becomes an unstoppable force.

The Annual Training Program details weekly Training Stress Score targets and how they fit around the build, taper, and peaking phases for each of their events. I then use it to monitor their training progress as they work through their training program. It’s one of the many tools I use to help our clients stay motivated, consistent and on track with their training. There are different types of motivation, and it’s important to understand which type motivates you the most. Some people are motivated by external factors such as recognition, rewards, or medals.

Tip #3: Block your time

Crossing these milestones will give us a small sense of cash and cash equivalentsment and egg us on to work consistently. Start by listing out these milestones on a planned timeline of your journey to realize your dreams and strike them out one after the other. It is easy to fall prey to the habit of procrastination or getting distracted by trivial and unimportant affairs of daily chores in life. However, building self reliance and a benchmark for consistency is no astrophysics either. All it needs is consistent will power and motivation to keep the show on.

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It’s easier to convince yourself to do something for 10 minutes than for an hour. Whenever I don’t feel like exercising, I just commit to 10 minutes. Once you get going, you’re usually glad that you did and when it’s over, you feel even better. Sometimes all you need to do to stay motivated is it to ensure you have the time reserved, so that there is nothing else for you to do during that time except workout. So, in the case of fitness, keeping track of your workouts can make you more likely to stick with your routine.

Working Mom Planner Printable ( + journal prompts for self development)

That’s why I provide many resources and tools in our online training centre and provide our coaching clients with support in these areas to ensure they reach their full potential. We regularly run workshops for our members to help them discover their power reason why and help them with goal setting, planning, motivation and consistency. One of the most important things to remember when you’re trying to make a change in your life is that accountability is key. You need someone or something to keep you accountable, because if you don’t have anyone checking in on you, it’s all too easy to fall back into old habits. This is especially true when it comes to making shifts in our lifestyle habits. One of the best ways to do this is to have some sort of visual that you see most of the day to track your progress.

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Rewarding yourself for being consistent can be helpful. Many people find it easier to give up on themselves than to let others down. For this reason, scheduling workout dates with a buddy can help if you struggle to stay motivated. While it’s normal to feel disappointed if you don’t stick to your original plan, you should remember, «it is okay to fail and to even quit for periods of time,» says Zillmer.

Don’t push aside your personal time if you have other responsibilities. For example, if you need Saturday mornings to sleep in, don’t promise your significant other that you’ll wake up to mow your lawn. Tell them you’ll do it on another day or time (and make sure to come through on this promise!). Just because you had to cancel an appointment, break a promise, or pass a deadline doesn’t mean you’re not consistent. Sometimes, despite our best planning, external factors can get in the way. I have to check this Active and Fit now program!

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It sounds silly saying this aloud; of course, consistency will always trump motivation. However, recently I’ve been heavily relying on motivation to get anything done. The beauty of aiming for a goal is there are a variety of ways to get there.

Why Do We Lose Motivation

Just like compound interest, it will pay off in the long run. Creating an annual training plan helps you stay organized and committed to your cycle training. Start by identifying the races or events you want to participate in and then work backward to create a training plan that fits your schedule.

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It’s much harder to do so with physical reminders of your goals. If you don’t have a time blocked out, it becomes much easier to say to yourself that you are too busy or need to get other things done. It’s an easy trap to fall into if you don’t follow a schedule. This helped me realize that if I didn’t feel motivated, it was because of the choices that I made, and so it become much easier to make the changes necessary to get that motivation back. If you’re feeling burned out on bodybuilding, swap one workout a week for a twerking class or a game of pickleball.

Read and listen to their daily dose of positivity to differentiate between struggle and negativity. Money is not the only motivator that works for consistency. You will tend to procrastinate if you aren’t interested in doing a certain task.

However, how you handle these obstacles can make all the difference in your success. Here are some strategies for overcoming setbacks and challenges in your cycling journey. An example of a client’s custom annual training plan built in Training Peaks for their cycling season.

peak motivation

Use statements such as, «You’ve got this,» or «You’re improving every day.» So rather than focusing on an overall goal and trying to stay motivated to work towards it, creating a plan of action with a consistent schedule might be a better approach. Lack of understanding or knowledge leads to a lack of confidence.


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