Motivation Isn’t Dead—You’re Just Using It Wrong

It’s no new concept that physical activity is good for us. We’ve been told for a long time now that moving our bodies makes us healthier, yada yada yada. But even while knowing this, many of us don’t exercise enough or at all.

It could be that exercising takes time and a lot of us don’t have the luxury of extra time in our busy schedules. It also isn’t that fun for many people—who wants to run two miles while struggling to breathe or do squats and lunges until your legs burn? No thanks!

So why is it that some people can get their butts moving AND do it consistently while others can’t? How can some people actually enjoy working out (are they just crazy?) and others absolutely dread all forms of exercise?

While I can’t speak for everyone, I can speak to my own experience and what I’ve learned from my training as a health coach.

A lot of people are shitting on “motivation” these days. They say that you can’t rely on motivation to reach your goals, because if you wait around for motivation to come, it never will, and you’ll remain stuck in the same spot. You just need to go out and do it without motivation.

To me, this is partly true. You can’t wait around to see if motivation ever magically appears. Yet, I don’t think motivation should be removed from the equation completely. You need to create your own motivation.

Yes, I’m serious, you can create your own motivation. And I have a method to do it. But first, let’s talk about the two types of motivation: extrinsic and intrinsic.

Extrinsic motivation is that which comes from external factors like a trainer yelling at you to do 5 more pushups or wanting to beat the other employees participating in your company’s wellness challenge and win that coveted VISA gift card.

Intrinsic motivation, on the other hand, is where the magic happens. Intrinsic motivation comes from within and is usually connected to some sort of higher calling, long-term plan, or ideal vision. It is driven by the desire to know, to accomplish, or to experience pleasure.

For example, if a man is eating healthier because it helps him have energy to enjoy quality time with his kids, that’s intrinsic motivation. If he is only eating healthier so his wife will stop nagging him about it, that’s extrinsic motivation. Another example of intrinsic motivation is getting up and exercising in the early morning before work because it gives you energy and mental clarity for the day and makes you feel accomplished. You aren’t doing it so someone else will think you’re really fit. You do it because each time you practice this positive habit you know you are putting your future self in a better position.

Ok, so let’s move on to the fun stuff. I am willing to bet that most people who work out consistently have a combination of extrinsic and intrinsic factors keeping them motivated. Whether its wanting to have a killer bod, sustained energy at work, or be able to sleep better, they are making choices based on the knowledge that their actions will deliver some sort of benefit.

If you aren’t aware of all the positive benefits of being physically active, you should know that physical activity improves:

·       Longevity

·       Metabolic health

·       Cardio-respiratory health

·       Body composition

·       Balance & coordination

·       Mental health & cognition

·       Sleep quality

·       Mitochondrial health

·       Quality of life

·       Modulation of pain

In addition to knowing these benefits, being aware that physical inactivity is a leading risk factor for death worldwide and adults who are sedentary have an increased risk of developing chronic disease is crucial to make informed choices affecting your health. Some say, “sitting is the new smoking”, so creating your own motivation to move your body couldn’t be more essential. 

But even though I’ve shared this information with you on why movement is important, it doesn’t necessarily mean you are going to read this and want to immediately run to the gym. Behavior change is much more complicated than that. Knowing and doing are two very different things.

So, a first step to creating your own intrinsic motivation is taking the time to reflect on your values and what you want out of your future. Health coaches call this your ideal wellness vision. Then, connecting the steps you need to take now to ensure that future isn’t compromised helps you walk back that vision into actions for the present day. I have a custom visioning exercise I perform with my clients to help them develop a clear and specific future vision for themselves. I support my clients with filtering out the noise of what they “should” or “ought” to do and replacing it with what they CAN and WANT to do. Then we co-develop actionable plans to help get them closer to their vision. This isn’t groundbreaking stuff, it just works.

By listening, observing, and using evidence-based behavior change techniques, I help my clients unlock this higher calling or higher version of themselves and connect it to simple steps that align with their current circumstances and values. Sometimes the solutions are simple and have been in front of them all along, and other times we find obscure tools for them to use to be consistent with positive habits. And, to support sustained progress, we utilize maintenance strategies to keep that ideal vision top of mind.

Creating your own motivation isn’t about waiting for inspiration to strike—it’s about uncovering what truly drives you and aligning your actions with that vision. When you connect your daily choices to something personally meaningful, motivation becomes a byproduct rather than a struggle.

So, the next time you feel stuck, ask yourself: What kind of future do I want for myself? and What small action can I take today to move toward it? The answer doesn’t have to be complicated—it just has to be yours.

If you’re ready to break free from cycles of stagnation and build lasting habits that actually work for you, hiring a health coach can be the game-changer. I help my clients get clear on their vision, create realistic action plans, and stay accountable so they don’t have to figure it out alone. Let’s work together—schedule a free introductory call with me here.

Reference:

https://www.who.int/news-room/fact-sheets/detail/physical-activity