Walk With the Doc Saturday May 27th, 7:00 am Motivation for Diet and Exercise Finding motivation to carry through with a diet or exercise goal can be challenging. Often we begin with some variation of the ‘carrot and stick’ motivational approach. In essence, a quid pro quo with ourselves as the guarantors of perseverance. Typically it’s a variation on “if I exercise or diet I will get in return __?__.” Perhaps in the past you filled in the blank with an extrinsic motivator like better looks, better health, more energy, less weight, a vacation, etc. Unfortunately, while these extrinsic motivators may pay off in short term success they will usually fail in the long run. Many studies have shown that extrinsic rewards have an abysmal failure rate. It’s like winning the battle but losing the war. The better way is to use intrinsic motivators. If the idea of intrinsic motivators is new, take time to absorb Daniel H. Pink’s excellent explanation in his YouTube video, “The surprising truth about what motivates us.“ In essence, intrinsic motivation follows naturally when we understand and correctly apply our natural urges for autonomy, mastery and purpose. For example, if you don’t have autonomy (control) over how you exercise, you’re not likely to maintain motivation. While a fitness coach or trainer can be helpful in the beginning, few will stay the course if always told what to do. When we have autonomy, we have the positive energy of children at play. Mastery is another important motivator. Rarely do we maintain our motivation unless we have a sense of improvement. Think about it, how much fun would you have if you felt like there was no way to improve? Granted we may reach a point where big improvements are unlikely. For example, with age come occasional setbacks. Still, setbacks offer the challenge of recovery. For success, we need only be the master of doing our best. Finding a purpose bigger than us is often the best intrinsic motivation. In the case of wanting to lose weight, the purpose could be to remain healthy and active to help with the grandchildren. With purpose, obstacles become approachable challenges. Purpose is powerful; it’s the magic that gets us out of bed and on our feet without groaning or grumbling. Having intrinsic motivators and reasonable goals is key to long-term success. While lofty goals are admirable, Goldilocks goals that are neither too difficult nor too easy are advisable. Think of mastery as the art of finding what’s holding you back and working to improve, no matter how many or how small the steps may be. When you set small, one-day-at-a-time goals it reinforces your drive. The only reason people call big dreams “pipe dreams” is because they don’t have a realizable small step strategy. As you reach each goal your physical, mental, and emotional ability to set and meet new challenges improves. Don’t underestimate the value of getting started in a small way. If it’s only a trip to mailbox or the around the block, it’s an important step. Need a more exciting venue? Well, look into pickelball or swimming. There are many more wonderful choices in our area. The importance of intrinsic motivation is hardly a new concept as evidenced by the amazing number of books that have taken the topic to best seller status. Then of course, there is the number one best selling self help book of all time. Numerous studies have attempted to identify the best fitness plans. In head to head studies, the average results tend to be about the same. The biggest determinant of success is usually the motivation to adhere to a plan. Learning to appreciate the influences of autonomy, mastery, and purpose is the starting point. Applying them to our challenges in life is what makes the difference. Next week, in a continuation of this topic called “Motivation Part II” I’ll offer more ideas about developing intrinsic goals. Perhaps you have a success to share or have had difficulty finding the right goal? Either way, I’d be delighted to hear about it. A morning walk along the lakes is an inspiring place to reflect and plan. Nancy Neighbors, MD Let’s take a walk Date: Saturday, May 27th Location: Jones Family Park (see map) Time: 7:00 am (Meet in front of Yogurt Mt.) Yogurt Mt. is the last store at the end of Valley Bend Shopping Center). If cloudy, bring an umbrella, we walk come rain or shine. Click here for Dr. Neighbors’ 2017 news page If you would prefer to discontinue receiving ideas about healthy living from Dr. Neighbors please phone (256) 882-6085. |
