How to force yourself to exercise

I can’t force myself to go in for sports and final­ly go to the gym. What should I do? How about a famil­iar ques­tion? Of course, yes, because both you and I have asked it to our­selves more than once. Let’s try to act accord­ing to a sim­ple scheme — 5 sim­ple steps and 3 pro­fes­sion­al tips should even­tu­al­ly lead us to train­ing.

how to force yourself to exercise


It’s already the twen­ty-fifth Mon­day, from which you promised your­self to start a new life. Even clean­ing out the clos­et seems like a more excit­ing idea than going to the gym.

No, of course you want a per­fect body and good health. Just between this goal and you is a deep ditch, filled to the brim with lazi­ness. How to get over to the oth­er side and still force your­self to go to the gym? We have spe­cif­ic advice.

Set clear goals

Doing sports “for health” or “for weight loss” is great. It’s just that we don’t see an incen­tive behind a com­mon phrase, which means we start to get lazy much faster.

Let’s add specifics! Lose weight — how many kg? Get mus­cle relief — where exact­ly? If we are talk­ing about health prob­lems, what exact­ly needs to be fixed?

Think care­ful­ly about your goal and fix it. You can write it on a piece of paper, which will always be in front of your eyes. A great idea is to tell your friends about the goal, who, if some­thing hap­pens, will not hes­i­tate to check you.

Connect with those who inspire you

Look around: are there peo­ple in your social cir­cle who are real­ly pas­sion­ate about sports? If you have, grab this oppor­tu­ni­ty to moti­vate your­self!

A friend who shows off beau­ti­ful mus­cles when­ev­er pos­si­ble. A per­pet­u­al­ly upbeat co-work­er who prais­es her morn­ing yoga. We need these peo­ple! They will reg­u­lar­ly push us to think: “I can do it too!”

A real live exam­ple in front of your eyes works much bet­ter than any rec­om­men­da­tions from a nutri­tion­ist or doc­tor.

motivation for sports


Formulate a real benefit

Many of us make the mis­take of view­ing sports as an enjoy­able but not required hob­by. But what if you use a busi­ness approach? Treat the gym as a must-have invest­ment!

Spend an hour a day now on main­tain­ing shape and health — or in a dozen years to under­stand that the moment has been lost and now you have to “rake up” the con­se­quences? If you think care­ful­ly, the answer becomes obvi­ous.

Clear­ly for­mu­late for your­self what real ben­e­fits you will get from sports now and in the future. You can even write down all the good things that train­ing can bring to the points, and reg­u­lar­ly look at this list when lazi­ness takes over.

Turn it into a ritual

A well-known fact from psy­chol­o­gy: a per­son is much eas­i­er to per­form a rou­tine, the skill of which has been fixed for years. For vis­its to the gym to become a healthy habit, they need to acquire rit­u­als.

First of all, decide on the time and days of the vis­it. It is advis­able to build a reg­u­lar sched­ule. The next step is to grad­u­al­ly bring your­self to the idea that train­ing is an oblig­a­tory part of the day.

For exam­ple, learn to pack your bag to the gym in the evening. Come up with a pleas­ant rit­u­al that will be asso­ci­at­ed with train­ing and cre­ate antic­i­pa­tion. It will be dif­fer­ent for every­one, from their favorite song in the play­er to meet­ing a friend who lives near the sports club.

Find yours

To force your­self to go in for sports — to force it — is almost unre­al­is­tic. It is dif­fi­cult to nego­ti­ate with a guard armed with a stick and not com­ply with his require­ments. And with your­self, loved ones, you can always agree. Wrong weath­er, bad mood, tired at work — and now you have decid­ed that the gym is being post­poned.

There­fore, in order to avoid the need to “per­suade” your­self, it is very impor­tant to find your sport. That’s right, with a cap­i­tal let­ter — after all, we are talk­ing about some­thing more than train­ing for the body. Your sport should suit your psy­chotype, char­ac­ter, lifestyle.

Let’s admit it right away: a rare lucky per­son hits the mark the first time. To decide, you will have to try dif­fer­ent things — but there is noth­ing wrong with that when you are on the way to the right goal!

If sports train­ing seems bor­ing or even unpleas­ant, it prob­a­bly just does­n’t fit. But there are dozens of oth­ers that will enter your life like the miss­ing piece of the puz­zle, bring­ing har­mo­ny and joy.

In a word, find a sport that will cause antic­i­pa­tion, and not bouts of lazi­ness and self-fla­gel­la­tion — then moti­va­tion will become many times more effec­tive!

how to play sports


Three tips from an expert

If you still don’t know where to start, start with a pro­fes­sion­al opin­ion! Ian Ayres, an econ­o­mist and pro­fes­sor at Yale Law School, has devot­ed his entire life to ana­lyz­ing suc­cess­ful moti­va­tion­al tech­niques.

Here are 3 tips from him on how to force your­self to go to the gym:

  • Turn sport into a mon­ey con­tract. This method is used by many large cor­po­ra­tions to moti­vate employ­ees.

“If mon­ey comes into play, peo­ple will try at least twice as hard as if we only appeal to their willpow­er,” Ayres says.

In sports, you can use mon­e­tary moti­va­tion in dif­fer­ent ways. The eas­i­est option is to buy a sub­scrip­tion for a month or even a year in advance with a lim­it­ed num­ber of class­es that can “burn out”. An equal­ly effec­tive method is a cash bet with friends. This method also uses anoth­er good moti­va­tion that we talked about — it will help you set a spe­cif­ic goal.

  • Find sup­port. Vol­un­teer stud­ies have shown that peo­ple who start­ed attend­ing train­ing, receiv­ing sup­port from friends or loved ones, achieved bet­ter results and worked out much more dili­gent­ly.

A great idea is to sign up for a gym with a friend or girl­friend. If this is not pos­si­ble, just find a per­son in your cir­cle of loved ones who will become your moti­va­tor — will admire and praise for suc­cess, and most impor­tant­ly — will lis­ten with plea­sure about your sport­ing achieve­ments.

  • Make moti­va­tion per­son­al. Nobody knows you bet­ter than your­self. Dig deep­er into your­self and find what works.

Ayres gives a rather unap­pe­tiz­ing exam­ple: a British woman who want­ed to lose weight urgent­ly ordered a dum­my piece of human fat for her kitchen. I installed it in front of the refrig­er­a­tor. Sounds gross? Yes. Effec­tive? Oh yes, it worked out great for her. What will work in yours, you know best!

As you can see, there are a lot of ways to moti­vate your­self to go to the gym. Remem­ber: the main thing you already have is the desire to work and make your­self even bet­ter, even more ide­al. And from desire to inten­tion — one step!

And pay spe­cial atten­tion to the neck. If you do not knead it well and start exer­cis­ing, you can get injured that is incom­pat­i­ble with sports. Don’t want to turn your­self away from home work­outs? Then per­form this set of exer­cis­es for the neck:

Try to use our advice — and the long-await­ed moti­va­tion will cer­tain­ly appear. We believe in you!

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