Finding the motivation to exercise is difficult. Using the wrong motivation to motivate you can be detrimental and even affect your mental health.
In our research examined the motivations of 650 people who exercise regularly, we found that those who believe things like, “I’m a loser when I don’t succeed at things that are important to me,” and “I need to be seen favourably by people whom I care about” were more inclined to use guilt and self-pressure to motivate them to exercise.
This group was more likely not to want to exercise, and those who used guilt or self-pressure to motivate themselves were also at greater risk for poor mental health.
Exercise can be negatively influenced by the tendency to have dogmatic beliefs such as “I must,” “I’ve got to,” and other harmful beliefs.
The darker side to this belief is that those who hold it reported more anxiety, depression, and stress symptoms compared to exercisers motivated by guilt and self-pressure.
People with poor mental health can hold negative views of themselves. However, mental health is closely linked to how we act and think.
Researchers have found that negative, extreme thinking is a risk factor for mental health issues. Over time, repeating negative thoughts can cause deep self-loathing, which can damage your Mental Health. You may also find yourself in a constant state of Stress and Depression. This can make it even harder to change your exercise and thinking habits.
Our study also found that those who had lower levels of anxiety, depression, and stress were more likely to have rigid, extreme, and negative thinking. They were also less likely to adopt thinking patterns that included self-demands (“I have to”), magnifying (“things are terrible”), and self-condemnation (I am a fail”).
Exercisers who reported this used more effective motivations to exercise, including exercising because they enjoyed the activity or recognized its value and importance as part of their identity.
The right attitude is crucial. Ground Picture/ Shutterstock
These findings demonstrate how vital it is to focus on your mental health when motivating yourself to exercise.
A psychological approach known as rational emotional behavior therapy can help change these thinking patterns. REBT is a psychological approach that aims to challenge deeply held beliefs and find helpful alternatives. This approach can help an individual go from thinking that “I must exercise” or “I would be worthless” if they didn’t work out to thinking, “I want to exercise, but if I didn’t, I would be disappointed but not worthless.”
By changing a person’s belief about exercise, they can shift their motivation away from self-pressure or guilt and towards the potential benefits and enjoyment of working out.
We can still use many tools and ideas from REBT without ever having to enter a psychologist’s clinic. If you’re feeling self-loathing or losing motivation to work out, you may want to try these tips.
Critically examine your thinking
Are you negative, self-critical, and unhelpful when you think of exercising? Ask yourself if your thoughts on exercise are helpful and sensible.
You can achieve your goals by challenging unhelpful beliefs and learning to harness more helpful ones. can achieve their goals by challenging unhelpful beliefs and learning how to harness more useful ones.
Realize you are not what you think you are
As human beings, we’re imperfect. We make mistakes, but we can also achieve great things. It’s important to accept that things may not go as planned. Remember that failure doesn’t make you a loser.
Realize that your shortcomings do not define you. You can bounce back better from failures and stay on track to reach your goals.
Use the power of desire.
If you really want to exercise, you will likely stick with your goals. Find an activity you enjoy that is more than just exercising. Join an exercise group to make new friends and rekindle passions.
You’re unlikely to stick to an exercise program if you only do it because you feel you need to or in order to avoid guilt. No one likes being forced to do difficult things. Find an activity that you enjoy and don’t feel like you have to force yourself into.
Exercise is important, but guilting oneself into it can do more harm than benefit. Finding things that you like, accepting yourself without judgment if motivation wanes, and eliminating the word “have to” when thinking about exercise are all good ways to get motivated.
