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Grow yourself in your health and wellness to become your best YOU. In summary, to fill your intrinsic motivation tank, choose exercise that YOU like for reasons that YOU choose. Weight regulation as a goal is okay, as long as it’s not the sole motivator to exercise. When people tie the utility of exercise to the number on the scale, they often become discouraged and drop out because weight loss happens slowly. The benefits of exercise extend well beyond weight loss and weight management. Stop using weight loss as the primary purpose. People who play the comparison game too often drop out because they feel unsuccessful and it hurts their self-esteem. When you compare yourself to others, it decreases your sense of competence. You will never be the best unless your name is Usain Bolt (who, as of last summer, is actually not the best anymore). This means you are still exercising for reasons that are your own. 5.Make it a part of who you are.Įven though exercising because it is a part of your identity is a form of extrinsic motivation, it is the most self-determined form of external motivation. When you set personal records, this will give you a sense of pride in an accomplishment, a form of intrinsic motivation. Acknowledge and celebrate when you can walk a further distance in the same amount of time. Record bench marks of your fitness, like how far you can walk in 20 minutes. Use the feel-good response as a reinforcer of exercise.

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They also report feeling more energized and full of life all day long. They have lower rates of stress, depression, and anxiety.

Research is clear that people who exercise feel GOOD. Acknowledge how you feel after you exercise. Despise running? Don’t do it! Try a dance class, join a basketball league, or go on a walk. Therefore, choose modes and intensities that are most enjoyable to you. Choose exercise you enjoy.Įnjoyment is a prime source of intrinsic motivation. You will not be intrinsically motivated if you allow other people in your life to dictate whether or not you exercise, how much, and with whom. Strategies to Increase Motivation 1.Exercise for your own reasons.Įxercising because someone else wants you to (your husband, doctor, mom) is a form of imprisonment.

If you are currently primarily extrinsically motivated, you too can move toward a more intrinsic form of motivation with the following strategies. However, extrinsic motivation is better than amotivation! Research shows that some times people start exercising for extrinsic reasons and over time it can become more intrinsic. People who are intrinsically motivated (the Jerry’s in our life) enjoy exercise, work harder at it, stick to it, and have an easier time getting out the door.

Introjected Regulation: exercise due to a sense of guilt, often from another person.Įxternal Regulation: exercise to win the biggest loser award or to avoid being punished for skipping your group training session. Identified Regulation: exercise to get fit/lose weight (i.e. Integrated Regulation: exercise because it’s a part of who I am (i.e. People who exercise for anything other than pride, enjoyment, and competence are driven by external reasons (i.e. This means their drive to exercise comes from within themselves via pride, enjoyment, and a sense of competence. The most highly motivated people, like Jerry, are Intrinsically Motivated. These folks have no interest in starting or even considering exercise, because they see no benefits of it. Which type of motivation do you most identify with? There are six different types of motivation that range on a continuum from Intrinsically Motivated to Amotivated. Motivation is the direction and intensity of our effort. Where does Jerry get his endless motivation? And more importantly, how can you get some of it?! It reminds you, ever so clearly, that your exercise motivation tank is running on empty. You know that guy, Jerry, down the street, that runs by your house every morning at 6am when you’re still trying to peel your eyes open and get out of bed? Then, he stops right in front of your house to do several sets of squats and lunges.

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