Motivation from the Outside

Blog Post created by communitymanager on Jan 23, 2019

Try these tips to make physical activity more satisfying.

But what about those times when all intrinsic motivation seems to wane?  We’ve got solutions to that too. Here are some things to try when your motivation needs a little extra boost.

  • Use cues or prompts. A cue gets you ready to start by providing a clear reminder that you intend to get active. To cue yourself, you might lay out your workout clothes next to your bed before going to sleep at night, packing your gym bag and leaving it next to the door, or prepping exercise equipment in your workout space at home.
  • Set the bar low.  Not up for an hour of hard work at the gym or a long trail hike? Tell yourself you can keep your activity to just 10 minutes. After 10 minutes, ask yourself how your body feels and whether you’re up for more time or ready to stop. Chances are you’ll keep going!
  • Create a contract. Tell a family member or friend (or your coach!) your plan for being physically active in the coming week. Ask them to check in with you about how you did. Knowing you’ll be telling them what you accomplished makes it more likely you’ll get it done.
  • Reward yourself. Decide how you’ll reward yourself for hitting your activity goal. Maybe new workout clothes? Some favorite music? A quick massage? Be sure your reward is something you’ll really enjoy, and reward yourself soon after accomplishing your goal! Oh, and avoid using food as your reward to keep your weight management plan on track.


Still thinking about how to give your motivation a boost?  Talk to your coach and brainstorm some ideas together!