It can be the biggest obstacle to achieving your goals and it happens to everyone, especially in this period, to lose the motivation to train and for this here is how to make it possible to find the lost motivation.
When you don’t have the motivation to complete a task or even start one, consider the possible reasons why you are struggling. Then, develop a plan to motivate yourself to move forward .
Keep in mind that not all strategies work for everyone or in every situation. Then run some behavioral experiments to see which strategies help you achieve your goals.
Consider the reasons behind it
Sometimes, no motivation can be the problem. Other times, it’s simply a symptom of a bigger problem. For example, if you are a perfectionist, your lack of motivation could stem from a fear of not completing a task flawlessly. Until you address this need to be perfect, your motivation is unlikely to increase.
Other times, your lack of motivation can cause you to procrastinate. And the more you procrastinate, the less motivated you feel. In this case, improving your motivation to get the job done can help you feel better and perform better.
So it’s important to take a few minutes to consider why you might have trouble motivating yourself. Here are some common reasons for a lack of motivation:
- Discomfort prevention. Whether you don’t want to get bored when doing a mundane task, or are trying to avoid feelings of frustration by dodging a difficult challenge, like a WOD, sometimes a lack of motivation stems from a desire to avoid uncomfortable feelings.
- Insecurity. When you think you can’t do something or are convinced you can’t tolerate the anguish associated with a certain task, you will likely have a hard time getting started.
- Wanting to do too much. When you have a lot of things to do in life, you will probably feel overwhelmed. And this feeling can destroy your motivation.
- Lack of commitment to a goal. Accepting a task simply because you felt compelled, or declaring a resolution without peer pressure, can mean that your heart isn’t really involved. And you probably won’t take action if you aren’t committed to achieving your goal.
- Mental health problems. Lack of motivation is a common symptom of depression. It can also be linked to other mental distress, such as anxiety. So it’s important to consider whether your mental health can affect your level of motivation.
These are just some of the common reasons people sometimes lack motivation. You may find that your lack of motivation stems from other problems, such as fear of what people think or a desire to please everyone. So carefully consider the underlying thoughts and feelings that affect your state.
Act as if you feel motivated
You may be able to get yourself motivated by changing your behavior. Act as if you feel motivated and your actions could change your emotions.
For example, instead of sitting on the couch in your pajamas all day waiting for the motivation to go out, get dressed and get moving. You may find that taking action will increase your motivation, which makes it easier to move forward. So ask yourself, “What would I do right now if I felt motivated?” Consider what you would wear, how you would think and what actions you would take. So do these things and see if your motivation level increases.
Discuss the opposite
When you are struggling with motivation, you will likely come up with a long list of reasons why you shouldn’t take any action. You may think, “It will be too difficult” or “I will never do it anyway.” These types of thoughts will keep you stuck.
Try to argue otherwise. When you think you are failing, explain all the reasons why you might be successful instead. Or when you think you can’t finish a WOD, list all the evidence that you will be able to complete the task.
Arguing otherwise can help you see both ends of the spectrum. It can also remind you that an overly pessimistic result is not completely accurate.
There is a chance that things will turn out better than you expect. And you may find that developing a more balanced perspective will help you feel more motivated to try.
You may think that being hard on yourself is the key to being motivated. But harsh self-criticism doesn’t work. Research shows that self-compassion is actually much more motivating, especially when you are trying to overcome major challenges. A 2011 study by University of California researchers found that self-compassion increases the motivation to recover from failure. After failing a test, students spent more time studying when they spoke kindly to themselves. Additionally, they reported increased motivation to change their weaknesses when they practiced self-acceptance (a key component of self-compassion).
Self-compassion can also improve mental health, which in turn can increase motivation. A 2012 study published in Clinical Psychology Review found that self-compassion reduces psychological distress, reduces symptoms of anxiety and depression, and reduces the damaging effects of stress.
So rather than punish yourself for mistakes, create a kinder inner dialogue. This does not mean, however, that you have to repeat overly positive statements such as “I am the best person in the world”. That is, try to practice healthy self-compassion balances self-acceptance with self-improvement. Acknowledge your flaws, mistakes and failures with honesty. But don’t indulge in a pity party.
Talk to yourself as a trusted friend. Ask yourself, “What would I say to a friend who has had this problem?” You would probably be much kinder to someone else than you are to yourself. So start treating yourself like a good friend.
Use the 10 minute rule
When you are afraid of doing something, like taking on a HERO WOD or a race, you lack the motivation to do it. You can reduce your feelings of fear by demonstrating to yourself that the task is not as bad as you think or that you have the strength to tolerate it better than you imagine.
The 10-minute rule can help you start and finish longer WODs. give yourself a 10 minute time cap. When you reach them, ask yourself if you want to move on or stop. You will likely find that you have enough motivation to keep going.
Starting a WOD is usually the hardest part. Once you get started it is much easier to move on.
Take care of yourself
You will fight with motivation until you take care of yourself. Sleep deprivation, poor diet, and lack of free time are just some of the things that can make your day more difficult than ever.
Create a healthy self-care plan that allows you to take care of your mind and body:
- Get enough sleep.
- Drink water and eat a healthy diet.
- Find time for leisure and entertainment.
- Use techniques to cope with stress.
- Avoid unhealthy habits, such as binge eating and excessive alcohol consumption.
Reward yourself for doing a good workout
Create a small reward for yourself. You may find that focusing on reward helps you stay motivated to achieve your goals consistently.
However, make sure your rewards don’t sabotage your efforts. Rewarding your hard work in the gym with a treat could be counterproductive. And bad, counterproductive habits will diminish your motivation in the long run.