Getting Out of the Bleachers and Into the Game: The Science of Motivation | Dr. David Adams

You ever find it difficult to get enough energy and/or motivation to start changing? Yes- we all have been there! Sometimes, it is just a lot easier to stay in the bleachers than to “get out into the game”. It becomes comfortable and convenient just to keep things status quo, even when the status quo is less than favorable. 

I have counseled dozens of people who say to me, “Dr. David, I just don’t feel like doing _______, but I know I need to...”. Or, “I will get around to it on another day...”.  

I would like to share with you a few things I have learned and am continually learning on finding and keeping motivation. Now, first of all, I do not believe one will always “finds motivation”. If you are waiting for “motivation” to just pop in your lap, I have some disappointing news for you: it usually does not happen like this. 

In order to find motivation, you have to change your behaviors! When you change your behaviors, your motivation will eventually catch up with you. 

Here are 5 Tips to Help you Get out of the Bleachers and Into the Game:

 1. Start with a Measurable Goal 

 Once you accomplish that goal, you can add to it. The key is to start small so you are successful. The success will hopefully help to increase your motivation for further change. So if you want to start exercising, you do not have to make a goal that you will exercise every day for the next month. Start off by saying, “I will exercise at least twice this week”. Hey- if you happen to exercise three times, that’s even better. The key is to start moving and do it now! Once you get the ball moving, it is a lot easier to push it.  

2. Continue with the Goal Even when you don’t feel like it!

There are going to be times in which you do not feel like continuing, but you have to commit to stick with it, even when you do not feel like it. Hopefully, your feelings will eventually change. 

3. Tell Others About Your Goal

Perhaps, you can post the goal around your house, and tell a few of your friends with your goal. Ask them to check in with you once or twice a week on the status of how you are doing. Knowing that you have others who will check up on you will help you to keep the course!

4. Reward Yourself for Your Progress

Give yourself periodic rewards, especially early on in the course of your behavior change program. For example, you can treat yourself to a massage after going to the gym three times during the first week. For I know one person who would only allow herself to drink coffee if she met her particular daily goal. If she did not meet her goal, no coffee.

 5. Recognize barriers and negativity and replace them with POSITIVITY

There will always be barriers that come your way. If you make a failure, don’t give up, just keep going. What happens when you miss a meal? Do you beat yourself up? No, you just eat a little more as soon as you get a chance. If you find yourself thinking, “This is too hard”, or “I just can’t do it anymore”. Replace those thoughts with, “Hey, this is tough, but I can do it” or “I can’t stop now!”. 

What tips do you find in motivating yourself for behavior change? Please share with me and let me know your thoughts.