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FacebookEmailReward yourself, log your time to self-motivateAs you start to see the benefits, there will be even more motivation to stay the course.
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Reward yourself, log your time to self-motivate
MARIANNE CARTER, SPECIAL TO THE NEWS JOURNAL
12:06 a.m. EDT May 18, 2015Seeing your accomplishments on paper (or on a screen) can be a great motivator.(Photo: Fitbit)
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COMMENTEMAILMOREWe’re creatures of habit, which makes it hard to change our behavior. If you were used to being inactive prior to the 10-week “Move It, DE!” program, that was your “normal.” It takes time before routine activity becomes a no-brainer.
Consider having to suddenly use your non-dominant hand to brush your teeth every morning. Most of us perform this daily task without even thinking – using your other hand would definitely be difficult at first.
Over time, it would probably become easier. In the same way, the more you “practice” carving out time to be active, the easier it becomes.
As you start to see the benefits – more energy, improved sleep habits, clothes fitting better, etc. – there will be even more motivation to stay the course.
Incentives are often used to motivate individuals to change their behavior. Perhaps you signed up for “Move it, DE!” in hopes of winning the $1,000 VISA gift card, the $500 Shoprite card or the YMCA membership.
After the program ends, you can create your own “rewards.” Set a personal goal, such as “in the next 30 days, I will have walked 45 miles, and when I meet my goal, I will treat myself to ‘x’.”
Your reward doesn’t necessarily have to be expensive. Perhaps a night out with friends, a new CD or a massage will be the “carrot” to keep you going.
Logging is a useful tool for the long-haul. Seeing your accomplishments on paper (or on a screen) can be a great motivator. A pocket calendar, FitBit or any number of apps for your mobile device can be used to track your activity.
Think beyond this 10-week program and look to the future. Consider a long-term goal to work towards. Participate in a 5K walk/run? Compete in a triathlon event?
Another way to boost your motivation is to find someone to work out with or to “report to” – it adds accountability. You’re more likely to stay on track if you have to routinely relay your progress to someone.
If you’re at a point where you can do your routine with relative ease, consider making it more of a challenge. Try different activities or increase the intensity of your routine. If you’re a walker, add hills or use the incline feature on your treadmill.
Your body will become very efficient if you do the same thing over and over again, and the benefits will be fewer. Mix it up to keep things fresh.
Also, be kind to yourself. If life gets in the way, and you fall off the wagon with your activity program, don’t give up. Rather than experience feelings of failure, pick yourself up, dust yourself off, and admit that you’re human.
Setbacks are a normal part of changing habits and behaviors. The people that are the most successful are those who can quickly refocus and re-commit themselves.
The saying “practice makes perfect” applies when you’re trying to adopt new physical activity habits. It’s important to continue practicing healthier habits until they become “no-brainers.”
Lastly, don’t forget to give yourself credit for the progress that you’ve made. If getting the recommended 150 minutes of moderate physical activity per week was easy, more than the current 50 percent of adult Delawareans would be meeting that goal.
Marianne Carter is a registered dietitian and certified health educator. She’s the director of the Delaware Center for Health Promotion at Delaware State University.
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