How Do I Build Motivation to Work Out?

Motivation is a complex thing!

To accomplish something, we need:

1. Desire to complete the task

2. Skills/Ability to accomplish the task

3. Tools to accomplish the task with

4. Prompting from the environment to draw our attention to the task

In the context of toning and nourishing our bodies, I’m going to start with 2 (we’ll come back to 1).

2) In order to do what’s necessary for our bodies, we must first know what to do (and knowing the “why” is important, too!). We need to know the exercises that are helpful, the form that keeps us safe, and the regimen that allows us to build strength AND recover without throwing our hormones out of whack. To nourish our bodies, we need to know what to eat, how to cook it, when to eat it, and what to do when we want something else instead. Throw in some leptin and insulin resistance or peri/menopause and things seem SUPER hard. These are just skills, yet without these skills we cannot build enough motivation to complete our tasks.

3) We need tools to be able to accomplish our tasks. For toning, this is access to a gym or weights/kettlebells/resistance bands or soup cans in a Wal-Mart bag (instant weights!). We may need a personal trainer to teach us how to use equipment. For nourishment, we need nourishing food–and for some people that access is tough, for sure.

4) We need prompting from the environment. I can have all of the above, but if I get busy working or running after kids and never think about going to the gym, going on a walk, or stopping at the grocery store, then it doesn’t matter–things won’t get done. This is especially important for those with ADHD and neurodivergence.

And now to return to 1. We need desire to accomplish the TASK not just desire to have the end goal. We need to see that, yes, there may be discomfort or annoyance in the short term, but the long term is worth it. If 2, 3, and 4 aren’t in place, then it’s not likely that we will be “motivated” to do anything. The answer is not to increase the desire, the “motivation;” instead, the answer is to work on 2, 3, and 4 and reduce the overwhelm those things often bring with them. When the overwhelm of change is reduced and the task then seems DOABLE, many times the desire then forms. We think, “Hey, I CAN do this!” and so we do.

Lack of motivation has nothing to do with blame, shame, or being a bad person. It’s a highly LOGICAL response to barriers. Reduce the barriers, and motivation will present itself.

If you want help, drop me a note.