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We often think that motivation is something inside us, a result of internal strength. But external sources can also provide the drive to get up off your couch for those morning workouts!

Internal motivation often stems from the internal rewards you get when engaging in a task or activity, like exercise. For example, if an individual finds that they enjoy it and feel accomplished afterwards then this may be enough to keep them motivated for more of these types of activities; however some people have other motivators which make their identity into something worth focusing on - such as identifying themselves with being healthy-minded individuals who need to prioritize staying fit at all times!

External motivators are beneficial external rewards that help you engage in a specific behavior. One example of this is rewarding yourself for exercising, like buying new workout clothes after working out 5 days per week. Or maybe giving yourself five dollars each time your motivation goes toward "spending money."

The field of psychology and sports psychology has deep literature on these different types of motivation, but the two are not mutually exclusive. They can both be utilized for success in a variety or ways to keep you motivated throughout your training journey!


Motivation can be a tricky thing, but one of the most overlooked dirty little secrets about motivation is that it's better for KEEPING you going with something than helping you START. Most people look towards getting motivated in order to get themselves into action like exercising, but it turns out that motivation is actually more useful for keeping you in action and staying consistent.

Motivation is what keeps us going during the early stages of things, but it is not the catalyst that kick-starts the behavior to begin with.


There are two ways to get yourself motivated. 1) Waiting around and hoping it comes to you, 2) Forcing the issue and shape your environment.

Waiting for it to come to you looks something like this:

● I will watch a couple motivational YouTube videos to get pumped up and ready to exercise.

● I will try and use internal motivation cues to motivate myself to do it.

● When I mentally feel ready, I will go exercise.

The problem with this approach is that you never know when or if the feeling of motivation will come. You are not in control, and therefore cannot stay consistent.

Shaping your environment and forcing the issue looks something like this:

● I sold my car and bought myself a bike, so now I have to ride my bike to work.

● I signed up for a 5k event 6 weeks from now, so I have to exercise and get prepared.

● I scheduled time in my calendar to exercise, so I have to do it.

Do not rely on the whim of your feelings or emotions to dictate what you do, but rather create a structured environment so that any un-motivation can be limited.

Motivation is not something that should be viewed as a fleeting emotion or feeling we are trying to bottle whenever it strikes. Instead, shifting how you think about your motivation can help develop sustainable habits around the actionable items in life which will make for more fulfilling living overall!

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