The end of the year and the beginning of the next is the perfect time to recap and make plans. During this period, many of us conclude that it is time to abandon bad habits and develop good ones. In short, it’s time to get fit. Unfortunately, the New Year’s enthusiasm often passes after a few visits to the gym or attempts to go for a morning jog.
How to approach this so that you can actually achieve your sports goals in the coming year? You can find the answers in psychology and business. That is, where issues of motivation and implementation of plans have been examined in every detail. Here are six tips to make it work this time!
1. Find partners
Interestingly, this is advice that can also be used by those who exercise alone. You don’t have to train with a group in order to leverage the power of the community and maintain sports motivation. All you have to do is announce your goal to your friends, family, or even the people following you on social media. This alone will make it easier for you to persevere in your resolution. Of course, it would also be ideal to find a partner or partners in the sports struggle. The group naturally motivate one another. Skipping a workout becomes more difficult when you have friends waiting for you at the gym.
What does science say about this? According to psychology, the sense of belonging and respect are extremely high in our pyramid of needs. We naturally seek group recognition. We are anxious to do well in front of others. It’s easier to break a word given only to yourself. In line with the rule of commitment and consistency, we also want our image to be based on reliability. Word given in public (even through a social media post) is binding on us.
2. Go with the flow
The English term “flow” is often used to describe what artists call “inspiration”. The hours spent on a project then seem to pass like minutes, and our involvement is entirely natural. How to achieve such “flow” in fitness? Find your perfect sport. Something that will make you so happy that you will automatically “go with the flow”, and then additional motivation will be unnecessary. Remember, however, that in order to find it, you must first search. So don’t decide right away that you’re going to start swimming in 2024 because a friend who loves the sport tells you so. Try out different disciplines, see what is most fun for you. Give yourself a few months to do so. The discovery process itself can provide additional motivation.
What does science say about this? According to researchers involved in the flow theory, it is finding an optimal challenge that is important. It will be different for everyone, of course, but there are two key issues that always stay the same: the task should not be too easy (because it will quickly bore you) or too difficult (because it will only frustrate you), and it should support your natural skills and competencies.
3. Invest!
No one likes to lose their invested funds. Whether it is time, money, or any other asset. How to use it to be fit? In addition to the natural investment of time and energy, you may want to treat yourself to equipment or shoes. They will remind you that it is not worth wasting the money you have already spent.
What does science say about this? Psychologists call this the sunk cost effect. The name carries unpleasant connotations, and indeed, this theory is often used to explain why we keep on doing something we are uncomfortable with. This is why so many people watch a boring film to the end, saying “I've already spent an hour, so I don’t want this to go to waste”. However, the same mechanism can be used for good purposes! For example, to get over the natural decline in motivation. Later on, once the sport has become a habit for you, you won’t have to think about the costs invested.
Read also: “Running Shoes – Five Ways to Find Your Perfect Pair”.
4. Reward yourself!
Even a favourite sport can sometimes be a challenge. No one will know better than you whether a particular workout was light or cost you more effort than usual. Therefore, don’t wait for someone else’s opinion and reward yourself! Of course, it is not about medals😊, it can be a little something, such as a dream gadget. Rewards will make you feel appreciated and begin to associate sports with pleasure. Also be sure to accept compliments about being in better shape or having a more slender figure. They are also a reward on their own.
What does science say about this? Our response to reward is closely linked to a neurotransmitter called dopamine. However, in order for this substance to actually trigger and bring what we commonly call a feeling of pleasure, the reward must be given creatively, so that it is always better than the previous one or contains an element of surprise, something exciting. Moreover, if you regularly associate being fit with rewards, the “law of effect” also comes into play, according to which we want to repeat behaviours that bring pleasant outcomes. One note of caution! Don’t reward yourself with something that is completely unhealthy for you. This is an easy way to reinforce bad habits.
5. Set “smart” goals
It’s time for a slightly more businesslike approach (although we are still in the field of psychology). Imagine that on the first of January, sitting comfortably in an armchair, you decide that you will climb Mount Everest next Monday. Unless you are an experienced climber, it is immediately clear that nothing will come of it. Likewise, it is equally unrealistic to get in super shape in an instant, suddenly lose a few dozen kilograms, or develop a perfect figure after a month of visits to the gym. If you set a wrong goal, frustration will quickly set in and you’ll give up on sports… until your next round of New Year’s or birthday resolutions. The key here is moderation and good judgment.
What does science say about this? There is consensus on this issue among business theorists – the goal should be SMART, i.e. specific, measurable, achievable, relevant and time-bound. That is, even if you’re taking an ambitious approach and decide in January that you’re going to run a marathon, first determine whether the goal is achievable, e.g. by consulting with your doctor about contraindications and setting a training plan, then identify a realistic deadline (based on findings with your coach), and finally deal with measurability (of course, the marathon distance is fixed, but you still need to determine what pace you want to have a go at the first time). A goal set this way will be within reach all the time, which will further motivate you.
6. Don’t be afraid of failure
Also, don’t depend on it for further steps, e.g. by giving up and abandoning the activity altogether. We are all humans and it is natural that stumbles will happen on the way. Also think about what you consider a failure? Sometimes it will actually be skipping workouts or deviating from a diet, but there are times when we criticise ourselves for the relaxation necessary for a healthy effort. Even professional athletes have periods of detraining. And another thing: forget about comparing yourself with others. Just because someone sheds kilograms faster or achieves figure-related goals, doesn’t mean you’re doing something wrong and they are doing it right. Everybody is different.
What does science say about this? The all-or-nothing approach is the curse of perfectionists. If you actually approach training this way, you may find yourself giving up the sport altogether after not proving to be “good enough”. Meanwhile, being fit is a process and weaker days are natural. Try applying the Kaizen philosophy, popular in business. You don’t have to do everything perfectly right away, just improve one small thing at a time. Verify the effects after a longer period of time – you will be surprised to discover how far you can go with small steps!
Of course, not all of these tips will necessarily work in your case. Sometimes all it takes is one of them to come out on top! We are keeping our fingers crossed for you. This time, it will work!
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References:
[1] https://www.motywacjado.pl/5-trikow-zeby-dotrzymac-postanowienia/
[2] https://lepszymanager.pl/piramida-maslowa/
[3] https://zmianazawodowa.pl/wiedza/zmiana-zycia-i-pracy/176-flow-czyli-jak-sie-zmotywowac.