If you’ve ever wondered what really gets you moving toward a goal or building a fitness habit, it’s not just one thing. Sure, you might love what you’re doing or crave that feeling of accomplishment, but many factors contribute to motivation, including internal rewards, goals you set, and how you hold yourself accountable. Even your brain’s chemistry gets involved: When you take a small step toward your goal, your brain releases dopamine, giving you a little boost and making it easier to keep going. Motivation doesn’t magically appear. Taking action ignites it. Science suggests that taking action can spur motivation on days when it is low. Here is a question about this very topic, which involves creating a fitness goal and getting started:
Stew, how can I stay motivated with starting a fitness goal? I usually do OK for a few weeks but start to feel less motivated and skip workouts too easily. Thanks for any advice. Fran
Fran, I understand, but I think many of us fall prey to the myth that constant motivation is needed to achieve goals. It’s a common story with any goal achievement. You start a new fitness regimen with motivation and enthusiasm, only to see your motivation fade after a week or two. If you find yourself struggling to stay on track, you’re not alone. The key isn’t just about staying motivated, but it’s more about turning action into a habit and a habit into discipline.
Motivation is not useless. We are all inspired and motivated to try something new. It’s a great spark to get started, but it’s unreliable as a long-term fuel source. Life gets busy, workouts get tough, and there will be days when you simply don’t feel like doing anything related to fitness. If your training depends on how motivated you feel, you’ll always be starting over after each setback.
The Power of Creating an Action Plan for Goal-Setting
Instead of relying on motivation that wanes from day to day, set clear, achievable goals for yourself, and get moving on them. Set a time to get started, and say, “On your mark, get set, go!” Your first act can be putting on your gym clothes. Then, start walking. Then add in your workout warmup. By following these three “getting started” steps, you will be 100% ready to work out and motivated to do so. Because it is not motivation that gets you going: Action gets you moving and in turn will also make you motivated to do more. Whether your goal is to run a mile without stopping, complete a challenging workout, or simply exercise three times a week, just get started with an action plan, even if you don’t feel it at first. This process creates brain chemistry that builds on that action.
The Role of Dopamine Release
Dopamine is a neurotransmitter and hormone that plays a crucial role in movement, motivation, pleasure, learning and memory. It is released when we anticipate a reward, making us more likely to act. Acting, even a small step, can trigger the release of dopamine, which in turn fuels motivation. The brain relies on these circuits and pathways, such as those involved in habitual action and motivation as well as those involved in goal-oriented action and motivation. Both pathways are useful options to spur further action.
If you take the step to get moving “even when you don’t feel like it,” you no longer have to rely on motivation, and you have developed a bit of mental toughness and discipline. Through your previous weeks of building habits, you can continue without needing to worry about motivation to get moving. When the workout is complete, you feel rewarded with a sense of accomplishment that helps you achieve your goals.
Try using the methods suggested above the next time you are scheduled for a workout within the next 30 minutes.
If you’re looking for more workout ideas to keep your training fresh, visit the Military.com Fitness Section for hundreds of workout articles to help.
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