Countermotivation- why you're lose motivation
ninerbuff
Posts: 48,985 Member
Most people view lack of exercise as a motivation problem: people just aren't motivated enough to work out. My job as a fitness professional is to provide the motivation. But the latest research shows that this is not the most helpful way to think about why people choose not to exercise. It's not that they lack the motivation to work out; it's that they have strong COUNTERMOTIVATIONS NOT to exercise.
Common motivations for not exercising include:
Wanting to spend more time with friends or family
Trying to get more done at work
Avoiding anticipated pain, fatigue, injury or embarrassment.
These motivations aren't just distractions; they are compelling goals that often trump exercise motivations like losing weight or improving health. Whatever the countermotivation, if not addressed, it will continue to compete with a person's fitness/weightloss goal.
What is holding you back? From my standpoint, it's usually setting intentions and having unrealistic optimism, but not realize how external events, and other forces will undermine their motivation. They fail to plan for obstacles and expect that it will be easy to act on their good intentions. Ironically, interventions designed to strengthen a person's intention only increase optimistic predictions, not the behavior itself. So just psyching people up about the benefits of getting fit and committing to working out may make them feel good for the moment, but it won't help with them change the behavior.
So here are some questions that you can ask yourself to help overcome some of the countermotivation:
1.What is your most important exercise goal?
2. What would be the most positive outcomes of meeting this goal?
3. What is the biggest obstacle to this goal?
4. When and where is this obstacle most likely to occur?
5. What can I do to prevent the obstacle from occurring?
6. What SPECIFIC THING will I do to help get back to my exercise goal when this obstacle happens?
Write it down each day that you lack motivation. I got this from my monthly IDEA magazine (January 2012). Although it's a rehash from previous issues, it has really helped many of my clients who I encounter that start to lose their motivation.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
Common motivations for not exercising include:
Wanting to spend more time with friends or family
Trying to get more done at work
Avoiding anticipated pain, fatigue, injury or embarrassment.
These motivations aren't just distractions; they are compelling goals that often trump exercise motivations like losing weight or improving health. Whatever the countermotivation, if not addressed, it will continue to compete with a person's fitness/weightloss goal.
What is holding you back? From my standpoint, it's usually setting intentions and having unrealistic optimism, but not realize how external events, and other forces will undermine their motivation. They fail to plan for obstacles and expect that it will be easy to act on their good intentions. Ironically, interventions designed to strengthen a person's intention only increase optimistic predictions, not the behavior itself. So just psyching people up about the benefits of getting fit and committing to working out may make them feel good for the moment, but it won't help with them change the behavior.
So here are some questions that you can ask yourself to help overcome some of the countermotivation:
1.What is your most important exercise goal?
2. What would be the most positive outcomes of meeting this goal?
3. What is the biggest obstacle to this goal?
4. When and where is this obstacle most likely to occur?
5. What can I do to prevent the obstacle from occurring?
6. What SPECIFIC THING will I do to help get back to my exercise goal when this obstacle happens?
Write it down each day that you lack motivation. I got this from my monthly IDEA magazine (January 2012). Although it's a rehash from previous issues, it has really helped many of my clients who I encounter that start to lose their motivation.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
0
Replies
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Thanks for sharing this! Def needed to read this today. I can feel myself slipping back into my old habits and I don't want to.0
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This is a good post, thanks for sharing the stuff you have read on motivation and keeping it up.0
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Excellent perspective. I never thought that the reasons I don't work out are actually counter-motivations. Gives me a way to focus on the problems and find ways to fix them instead of just feeling like a lazy quitter. Thanks for posting.0
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Great points!!!!!!!!!0
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Sometimes reassessing helps to reenforce why you do this. Good luck.Thanks for sharing this! Def needed to read this today. I can feel myself slipping back into my old habits and I don't want to.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Seeing yourself from the outside helps to bring it too. I never thought I spoke bad and nagging to my daughter till I saw a video of it. Totally changed the way I speak to her now.Excellent perspective. I never thought that the reasons I don't work out are actually counter-motivations. Gives me a way to focus on the problems and find ways to fix them instead of just feeling like a lazy quitter. Thanks for posting.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
I lost motivation and lost muscle mass. When I get going I love it. I also kept playing around with what way should I eat. I want to get back to where i was. How easily the fat goes on over muscles. I am doing low carb and cardio and weights now. Hard to get motivation when you get out of the rountine.0
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Good read!! I think also that sometimes people don't think that their health is that important and that staying in shape isn't a priority for them at all. Even in my own family I have to keep reiterating to people who have gotten off the fitness wagon how important it is to do all that they can to stay fit and healthy. It's a matter of life and death... or at the very least, the quality of your life!! For example, if you are blessed with the ability to walk and workout, why wouldn't you do it? Why would you neglect yourself in that area of your life? I think that sometimes people don't give their health any priority at all... or very little.0
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Thanks for sharing this great information. I will definitely use it.0
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I use Newton's theory, an object in motion tends to stay in motion. An object stopped tends to stay stopped. On the days where my motivation is lacking I think about how often taking an extra day off has stretched into another extra day off. Bad habits are a dominoes lined up just waiting to be tipped. I also try to never think about fitness in long terms. Every day is a new day with one goal, Calorie Deficit. Just because yesterday was mistake riddled doesn't mean I have to make up for it today, just have a good day today.0
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Thank you for such a great Quote "Just because yesterday was a mistake riddled doesn't mean I have to make up for it today, just have a good day today". And everyday is a new day!0
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bump for those days!0
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Things like parties, going out to eat, get togethers, etc. are obstacles for people. Yes you can try to "will" your way through not eating cake, desserts, high calorie foods or you can learn how to plan a way to eat them and comp the calories. I prefer the latter.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0
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