Motivation and You: How to Be More Successful with Healthy Behaviors
Motivation is a “term applied to explanations of why people behave the way they do-why they start some activity, choose its direction, and persist in it”.1
Motivation plays a large role in our daily activities; it also particularly affects our exercise and wellness behaviors. For example “a person who is motivated to feel and look better might begin an exercise program, choose the goals to be reached, and stick to it”.1
Knowing how you are best motivated will increase your chances of success when it comes to engaging in healthy behaviors. By understanding what encourages you to strive for particular goals, you can implement these motivating factors and deter from those that are discouraging to succeed. For example, “people who consider ways to promote their own health often face an uphill battle with themselves. One problem is that many people perceive some healthful behaviors as less appealing or convenient than their unhealthy alternatives”.2 Therefore, focusing on the positive outcomes or enjoyable aspects of exercise and healthy eating will increase your likelihood of engaging in and continuing to engage in this healthy lifestyle change. (Remember, exercise can be fun, gives you more energy, and may loose weight or gain strength. Eating healthy food tastes good. Both help lessen your chances of developing certain diseases and living a longer life.)
Do you know what motivates you? Consider the following:
A good friend of yours introduces you to a new activity that you have never participated in-ie. dancing, surfing, painting. Apart from enjoying this new activity, the reason you’d keep engaging in this activity and work on getting better at it is because:
a) you want to impress your friend, family, or significant other
b) you want to be better at it than your friend
c) you get to be in control and make all the decisions
d) it’s easier that other activities you’ve tried lately
e) it resembles other activities you’ve done in the past
There are several theories that explain what motivates individuals, but the most common that reveal why individuals exercise and eat healthy are: motivational climate theory, achievement goal theory, self-regulated learning, and habitual learning.
If you selected A of B, you may be most motivated by factors expressed in the motivational climate theory.
The motivational climate theory states that individuals perform a task on behalf of someone else-to gain approval or impress them-or because you are comparing your performance to that of someone else. Many people are motivated to do what important people in their lives want them to do, but if you want to succeed at changing your behaviors to be healthier, try to focus on mastering the task for your own benefit or enjoyment. Ways to succeed if your decisions most resemble the motivational climate theory: Participate in exercises or eat foods you like. Exercise because YOU want to.
If you selected B, you may be most motivated by factors expressed in the achievement goal theory.
The achievement goal theory explains that individuals strive to succeed for ego-based reasons-such as being better than others or striving to perform better than you previously had. If this is the way you are best motivated, try to focus on succeeding at the task itself rather than others or how you have/not succeeded at that task in the past. Ways to succeed if you are motivated with achievements: Remind yourself why you are changing your health behaviors-it is to benefit YOU. If you have tried in the past to change your health behaviors, think about what worked or did not work. Then do not dwell on any successes or failures. You have a new approach to exercise and proper nutrition. Healthy living is not “all or nothing”-it is a LIFESTYLE and needs to be worked on everyday. This motivation will be best improved my journaling successes and failures and setting goals to overcome them week by week.
If you selected C, you may be most motivated by self-regulated learning.
The theory of self-regulated learning states that people are most motivated when they have control over a particular activity. Ways to succeed if you are motivated with self-regulated learning: Chose when you want to work out, or what types of exercises you want to do certain days. Choosing from a wide variety of fruits and vegetables to snack on during the day will also appease this type of motivation. Using a journal to track your progress is a method to enhance your motivation.
If you selected D or E, you may be most motivated by habitual learning.
Habitual learning focuses on creating an automatic response, or habit. Repetition reinforces a particular behavior so that it becomes an automatic response, or habit. People are naturally habitual, and it is easier to do something that is part of a habit than doing something new because you are forced to.
Ways to make exercise or nutrition a habit: Exercise at the same time during the day or exercise the same days during the week. Always take the stairs, or drink a liter of water per day.
Please keep in mind that although these are common motivational theories, new theories are continually being developed and tested due to the many variables that affect human nature. It is common to be motivated by several factors, including ones that were not listed in this article or previous mini quiz. Both were simply put together to help you become aware of the substantial affect motivation has on your life, particularly in the realm of health habits.
1 Sarafino, Edward P. Health Psychology: Biopsychosocial Interactions. 2006. 19 June 2009. 14.
1 Sarafino, Edward P. Health Psychology: Biopsychosocial Interactions. 2006. 19 June 2009. 14.
2 Sarafino, Edward P. Health Psychology: Biopsychosocial Interactions. 2006. 19 June 2009. 145.
2 Responses to “Motivation and You: How to Be More Successful with Healthy Behaviors”
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This is one of the hardest factors in training. If someone isn’t motivated, how do they become motivated? It’s like saying, if someone doesn’t like the taste of coffee, how do you get them to like it?
Not a sermon, just a thought -
All of the ways you mention above work, but without the person’s own volition in the act, it’s hollow and meaningless. Re-connect them with their body, and they’ll discover a new world.
The reconnection needs to be playful and lighthearted, though. Who wants to do “work?” We “work” enough in our culture! A playful approach makes exploration and discovery fun…and helps people to stay motivated!