Motivation Starts with Action
Motivation doesn't occur magically
I stopped exercising for two months. And it started to drive me crazy.
I usually don’t have a problem with intrinsic motivation when it comes to exercise. But this time it was harder than usual. Coming back to my usual routine after a break felt like an invincible task.
My sedentary lifestyle was slowly starting to affect my energy levels during the day. My mental state got affected as a consequence. Deep down I knew I had to start again.
But there was no motivation.
The below-zero temperatures outside also didn't help.
Despite knowing a lot about habit-forming hacks, science-based interventions, self-determination theory etc., this time I just couldn't push myself to start. I would snooze the alarm each morning. Again and again. And each failed morning would make me more miserable.
It would make me especially downhearted because I was failing in what I believed was my strength. I felt ashamed of it. I realised I needed external help because I knew it wasn't 'just' about exercise, there was something about finding motivation in general. This was also affecting other areas of my life.
At last, I accepted defeat and brought my problem to a coaching session.
As I poured all my thoughts onto my coach, I had a lightbulb moment.
Why am I waiting for motivation!?
I have to act first!
I stopped regular exercise because I had covid and other health issues afterwards. My immunity was close to zero. It was only through the coaching session that I could be finally honest with myself. All this time I was soothing myself that I'm not starting because my body still needs to heal. I deserve to rest.
The truth was that I was ready. I was just waiting for some magic spark of motivation. That never came.
So after the revelation during my coaching session, I designed a plan. I wanted to go back to my usual exercise schedule, but that felt too daunting. I knew I have to start small.
The key to starting any new practice, new project, or anything that seems too huge is to take some, small, specific action first. Once that is accomplished it kicks the motivation to take the next action, which then leads to more motivation.
The same evening I decided to act. Using all my behavioural knowledge to get ready for the next morning. I've put my alarm further from my bed so it would force me to get up. I prepared my yoga mat on the floor so I will stumble upon it. I have a preloaded video of a light yoga exercise I knew I can easily do even when I'm not fit. This time I won't miss it.
And I didn’t.
That morning I wasn't motivated to exercise, but I managed nevertheless. And the sense of this small accomplishment fueled my motivation to continue the next day.
Today I’m back to my running schedule. And it feels great.
But this article is not about exercise. Is about anything that you haven't done yet because you are waiting for that spark of motivation. And it's driving you crazy. Because it's not coming.
I would like to remind myself that
sometimes the only way to get unstuck is to push yourself to do something despite the pain or lack of motivation
start with a small step, something is better than nothing
motivation doesn't magically occur, many times it comes from action, it's an endless loop
and sometimes you need that second person to uncover what you are hiding from yourself
If the world is foggy, there is no other option than take the first step to uncover what is there further away.
Wishing you will find motivation in your next action.
I'm sure it will feel great.
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Adela <3
This article originally appeared on adelastrakova.com