4 Powerful Psychology Tips for Boosting Exercise Motivation

Neuro Athletes,

Staying motivated to exercise is a challenge many people face, including myself. Despite exercising daily, I often find it difficult to stay motivated every single day. I could very much be ok with only aerobic training but doing resistance training also seems to get me. I have to be super motivated to lift weights because I was brought up only really doing triathlon training, not much resistance training.

So it’s an effort for me. That got me thinking about motivation and the will and drive to keep exercising everyday.

In fact, research published in peer-reviewed journals supports this struggle. For instance, a study in the Journal of Behavioral Medicine found that approximately 50% of individuals starting an exercise program drop out within the first six months. Another study in the American Journal of Preventive Medicine revealed that a significant number of people abandon their fitness goals within the first year.

But from a psychological standpoint, what can we do to make it easier to start and maintain a consistent workout routine?

Here are four psychology-backed tips to help you stay motivated and make exercise a regular part of your life.

1. Adopt an Internal Locus of Control

The concept of locus of control refers to how much control individuals believe they have over their lives. People with an external locus of control attribute their circumstances to external factors, such as saying they can't exercise because their gym closed. In contrast, those with an internal locus of control believe they are responsible for their outcomes.

Studies have shown that individuals with an internal locus of control are more likely to stay motivated and consistent with their exercise routines.

To develop an internal locus of control, recognize that your actions directly impact your fitness journey. Instead of blaming external factors, focus on what you can control, such as finding alternative ways to work out if your gym is unavailable. This could include home workouts, outdoor activities, or online fitness classes. Embracing the mindset that you are in control empowers you to overcome obstacles and stay committed to your exercise routine.

2. The Role of the Anterior Midcingulate Cortex

Understanding the brain's role in motivation can provide valuable insights into why certain strategies work. The anterior midcingulate cortex (aMCC) is a brain region associated with the feeling of effort and willpower. When people engage in activities they find challenging or unpleasant, the aMCC becomes more active and can even grow in size.

Research has shown that the aMCC is smaller in obese individuals but enlarges when they begin dieting and exercising. Athletes typically have a larger aMCC, and this brain area remains substantial in individuals who regularly overcome challenges and live long lives. This growth is not about sheer effort but about doing things you find difficult or undesirable.

For example, if you dislike cold water but force yourself to take ice baths, your aMCC will grow as you persist. Conversely, if you start enjoying the ice baths, the challenge diminishes, and the growth of the aMCC slows. Therefore, continuously seeking new challenges and stepping out of your comfort zone is crucial for building this brain area's resilience and capacity.

Understanding the aMCC's role emphasizes the importance of embracing discomfort and facing challenges head-on. Each time you push through a difficult workout or resist the temptation to skip a session, you are not only building physical strength but also enhancing your brain's capacity for willpower and resilience. This neural development supports long-term adherence to your fitness goals and contributes to overall mental fortitude.

3. Build Self-Efficacy Through Small Goals

Self-efficacy is the belief in your ability to succeed in specific situations. Higher self-efficacy can enhance your motivation and persistence in achieving your goals. To build self-efficacy, start with small, manageable goals. For instance, aim to exercise twice a week initially. As you achieve these goals, your confidence will grow, and you can gradually increase the frequency and intensity of your workouts.

Tracking your progress and celebrating small victories can also reinforce your sense of self-efficacy. Over time, these successes will build momentum and make it easier to tackle more significant fitness challenges. Utilize tools like fitness trackers or journals to monitor your achievements and reflect on your progress. Each small win builds your confidence and reinforces your belief in your ability to succeed.

Incorporating variety into your fitness routine can also boost self-efficacy. Experiment with different types of exercises, such as strength training, cardio, or flexibility workouts, to discover what you enjoy and what challenges you. This exploration not only keeps your routine interesting but also allows you to develop a diverse set of skills and capabilities.

4. Focus on Intrinsic Motivation

Intrinsic motivation comes from within and is driven by personal satisfaction and enjoyment, while extrinsic motivation is driven by external rewards, such as losing weight to fit into a dress. Research indicates that people who exercise for intrinsic reasons are more likely to maintain long-term fitness habits.

To boost intrinsic motivation, find activities you genuinely enjoy. Whether it's dancing, hiking, or playing a sport, engaging in activities that bring you joy will make it easier to stay committed. Additionally, focus on the positive feelings and personal growth you experience from exercising, rather than just the external rewards. This could involve setting personal milestones, such as improving your running time or mastering a new yoga pose, which provide a sense of achievement and progress.

Creating a positive exercise environment also enhances intrinsic motivation. Surround yourself with supportive friends or join a fitness community that shares your interests. Engaging with others who have similar goals can provide encouragement, accountability, and a sense of camaraderie, making your fitness journey more enjoyable and sustainable.

If you found these tips helpful, make sure to share your experiences and what has worked for you in the comments below.

Stay healthy

Louisa x