Walk With the Doc Saturday June 3rd, 7:00 am Motivation for Diet and Exercise Part 2 An important step in making a lifestyle change is selecting the goal. The best goals will be specific, measurable, attainable, realistic and time-bound. As shown in the list below, goals that meet these criteria are not only smart ideas but also easily remembered with the mnemonic SMART. • Specific (simple, sensible, significant) • Measurable (meaningful, motivating) • Achievable (agreed, attainable) • Relevant (reasonable, realistic) • Time-bound Next is the question of motivation. Is there extrinsic or intrinsic motivation sufficient to provide the perseverance needed? Extrinsic motivation is one approach. It occurs when we engage in an activity to earn a reward or avoid an adverse outcome. Examples of extrinsic motivation include: • Studying to get a good grade • Participating in a sport to win awards • Eating better to fit into a new outfit • Joining a gym to obtain a beach body The downside of extrinsic motivation is that it seldom has long lasting effect. Intrinsic motivation involves engaging in a behavior because it is personally rewarding. In essence, an activity you engage in for its own sake rather than an external reward. Intrinsic motivators tend to be long lasting because they satisfy innate psychological needs for autonomy, mastery and purpose. Examples of intrinsic motivation include: • Participating in a sport because you find the activity enjoyable • Playing a game because you find it exciting • Eating better because it’s the healthy and responsible thing to do • Exercising because it’s fun (Hint, it’s often more fun with a friend) For long term success in realizing lifestyle changes, intrinsic motivation is the best choice. For more about intrinsic motivators click on a link below. “Differences Between Extrinsic and Intrinsic Motivation” “How to Use Extrinsic and Intrinsic Motivation for Weight Loss" Learning to use your intrinsic motivators is in the spirit of the Delphic maxim, “Know thyself.” While there may be no absolute answers, there is ample wisdom to learn from. The book list that follows is one place to explore these ideas further and broaden your self awareness. For help choosing a book that aligns with your interest, click here and scroll down to the subsection titled “15 essential books.” Many of these books are available from the public library including the short list that follows. While this may all sound complicated, there are only two important takeaways. First, start with a SMART goal and second, don’t underestimate the importance of matching your goal with an intrinsic motivation that’s unique to you. Perhaps you have a goal in mind or an experience that’s changed your understanding of self motivation. Come share it with me on a Saturday morning walk. I’m always delighted to hear your plans. Nancy Neighbors, MD Success isn’t overnight. It’s when everyday you get a little better than the day before. It all adds up. - Wayne Dyer Book List “Drive”, Daniel H. Pink (Click here for access to free online copy of “Drive”) “Talent Is Overrated: What Really Separates World-Class Performers from Everybody Else”, Geoff Colvin “Why We Do What We Do: Understanding Self- Motivation”, Edward L. Deci With Richard Flaste “Punished by Rewards: The Trouble with Gold Stars, Incentive Plans, A's, Praise, and Other Bribes”, Alfie Kohn “The Fifth Discipline: The Art and Practice of the Learning Organization”, Peter M. Senge “Listen to the Gurus: Six Business Thinkers Who Get It”, Douglas Mcgregor “Outliers: The Story of Success”, Malcolm Gladwell Let’s take a walk Date: Saturday, June 3rd 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. |
