9 Ways Sports Psychologists Motivate Themselves to Exercise
Use their tips to get yourself out the door when all you want to do is veg
by Liz Krieger
A personal trainer may be able to whip your muscles into shape, but if you struggle to stay motivated to exercise in the first place, a few sessions with a sports psychologist may offer the most bang for your buck.
Sports psychology is a specialized field that focuses on how to improve athletes’ well-being, training, and performance from an emotional and mental standpoint.
But even sports psychologists sometimes struggle to lace up their sneakers. So here are some of their best tips for sticking with an exercise routine despite feeling tired or strapped for time.
Move it to the top of your to-do list.
“I always exercise first thing in the morning so that nothing else in my day will interfere with my ability to get the workout in,” says Jennifer Farrell, Ph.D., a school counselor and sport psychology consultant at Shattuck-St. Mary’s School in Faribault, Minnesota.
Related: 5 Guys Who Wake Up At 4 a.m. to Work Out Tell You How They Do It
Not a morning person? Make it easier on yourself by gathering everything you’ll need the night before.
Don’t go it alone.
Remember that sometimes it’s not just about you.
“I think about my dog’s need for physical activity, too, and that helps me stick to my running schedule,” says Amanda J. Visek, Ph.D., an associate professor in the department of exercise and nutrition sciences at The George Washington University’s Milken Institute School of Public Health.
No dog? Find a gym buddy or a running partner; you’re less likely to bail if someone is waiting for you.
Related: How to Pick the Perfect Swolemate
Schedule it in.
Partner or not, treat exercise like any other appointment, says Visek.
“Having it already blocked off in your calendar will make it seem less optional,” she says.
Related: 7 Incredible Results You’ll Get From Walking 30 Minutes a Day
Don’t like something? Don’t do it!
Just because everyone is obsessed with group cycling or CrossFit doesn’t mean it’s for you—and that’s okay, says Brandonn S. Harris, Ph.D., an associate professor and program director of Sport and Exercise Psychology at Georgia Southern University School of Health and Kinesiology, College of Health and Human Sciences.
Instead, find something you really enjoy.
“You’re more likely to remain active when you are doing so under your own volition, as opposed to something or someone else influencing or dictating that decision,” he says.
Harness the power of positive thinking.
If you’re struggling to stay active, you’ve probably been telling yourself that you should work out.
It might sound silly, but just telling yourself that you want to exercise can make a big difference, says Stephanie Pearl, LCSW, a psychotherapist in New York City and an instructor at SoulCycle.
She adds that if the thought of the activity itself isn’t getting you sufficiently amped, try focusing on an aspect of it like the music you play during your workout.
Accept that it won’t always be perfect.
Let’s face it: Some days it’s hard to muster the energy to give it your all.
You could do nothing—or you could acknowledge that you’re not feeling your best and still try to do something, like going on a slow run instead of lingering in front of the TV, says Pearl.
Break it up.
No time to hit the gym or go for a long run?
Research suggests that you may get the same health benefits from engaging in physical activity during three 10-minute segments as you do from 30 minutes at once.
Take three 10-minute brisk walks throughout the day, or try doing a 20-minute session in the morning and 10 minutes of strength work in the evening.
“Every little bit counts,” says Farrell. “Instead of saying, ‘Well, I don’t have 30 minutes so I’m not going to bother,’ try to see it as ‘10 to 15 minutes is better than nothing!’”
Get your priorities straight.
Why do you want to work out?
The answer should never be “because I’m supposed to” or “because it’s the right thing to do,” says Pearl. “You have to really want to and really know why you want to—the more clear and personal your goal, the better.”
Farrell suggests taking it a step further and literally taking pen to paper: Write down why you’re exercising and what you hope to achieve, whether it’s more energy to play with your kids or a reduced risk of heart disease.
Focus on the end game.
Sure, you may feel half-dead when your alarm goes off for an early morning workout, but remind yourself of how great and energized you’ll feel afterward, suggests Harris.
And if you’re midworkout and considering quitting, remember that each step brings you closer to your goal and that mild discomfort is simply a sign that your body is getting stronger and faster.
The article 9 Ways Sports Psychologists Motivate Themselves to Exercise originally ran on Prevention.com
How to Do the Reverse Curl
Level up Your Leg Day With the Zercher Squat
4 Fixes for Bench Press Shoulder Pain
11 Best Pairs of Cross Training Shoes for Men
