Health Resolution 2023: Goodbye Fad Diets, Hello Motivation 3/3

The final in my series for Health Resolution 2023 will tackle the elusive, yet most important topic, the psychological. Having explored what it means to manage our weight & physical activity, the single biggest obstacle is within our minds. In this concluding article I will discuss the psychology of motivation, along with provide some tools to help move you in the right direction.

I Wish I Could Just Get Motivated?

Whenever I talk to people about moving toward their goals there is often a common theme. The 'perceived' weakness of psychology! 'I don't believe I can become this person'! 'I get so far, but give up because I don't have the mental strength to keep it up'! 'I will start as soon as I get motivated'! Sound familiar?

However, psychologists in the field of motivation have long recognised that believe it or not we are always motivated! Making the decision to procrastinate putting those shoes on to go for a run, or deciding to order another Dominoes, instead of cooking something healthy (& cheaper), is in fact driven by the motivation 'to do' something, albeit less positive (Angela Duckworth, Grit; Carol Dweck, Mindset).

The decisions we make are influenced by whatever we are motivated to do at that time! I am not motivated to read today, but I am motivated to scroll on my phone. I am not motivated to go to the gym today, but I am motivated to sit & watch Netflix. When we realise that motivation is not something we need more of, but in fact is something we can learn to harness, it is the first step toward taking control of our lives.

Likewise, motivation is synonymous with our decisions; & our decisions are directly linked to our sense of identity. I have written about this previously, but the best chance of successful momentum toward a particular goal is making a decision in advance of whom you want to become. When we have a clear picture of the person we envision ourselves to be, it is more difficult to make decisions that don't align with that ideal.

Extrinsic Vs Intrinsic Motivation

The psychological literature refers to two primary areas of motivation that can be helpful when forming our goals:

1. Intrinsic Motivation: Derives motivation from internal sources or emotional 'feelings' of reward. Motivation is generated from feeling a sense of purpose, satisfaction, or freedom with the emotional benefits of an activity.

2. Extrinsic Motivation: Derives motivation from entirely external benefits such as a physical reward, social recognition or public affirmation of achievement (hence the reason for the 'likes' button on social media).

When our motivation is on entirely external factors, such as fitting in a bikini or finding confidence in how 'others' perceive us, our emotional wellbeing is destined to be unbalanced. Moreover, when you fail to achieve your goal the result is almost always 'demotivating'.

Its not that feeling great about yourself is not important, Its what 'drives' that feeling that requires realignment. The question therefore is less about finding motivation, but instead developing the right goals.

Aligning Identity With Our Goals!

Our sense of self & identity is always internal! So, when our goals align with intrinsic, longevity ideals, such as being a fit & healthy person, of whom lives a long & functional life, the vision is clear & concrete enough to influence our current decisions.

Moreover, working towards this goal we are more likely to feel a motivated sense of purpose to be the best version of ourselves for our family & friends (& perhaps future grandchildren). We find a new sense of satisfaction in the person we are becoming as the inevitable progress occurs, & you develop a new found self-confidence in your own body.

This is a long-term goal that requires, not another 12 week programme, but a subtle shift in lifestyle changes that is driven by a vision, not so much about how you will 'look', but by the kind of person you are 'becoming'. I'm going to walk to work today, because I'm the kind of person who likes to keep fit.

These are all intrinsic motivational goals that have been aligned with our sense of identity!

The shorter-term 'extrinsic' goal to fit in to a bikini on some future holiday is not a clear enough vision, & is therefore too arbitrary for our sense of identity. Thus less likely to influence much positive motivation in your current decisions.

When we are solely motivated by extrinsic factors we are also more likely to be influenced by the external events that can impact our decisions. 'I am too tired today because I had to work late, so I wont bother with the gym', is a common example of someone who is primarily driven 'extrinsically'. My holiday is not until the summer, so one missed day wont hurt!

Summary

We have all heard the cliché that 'motivation comes by doing'. If you are waiting to be motivated before you make positive changes, remember that you are more motivated than you think! You are either motivated to be productive, or motivated to choose convenience. The answer therefore lies in who you believe yourself to be!

When you align your health goals with your own sense of identity, there comes a subtle shift in your psychology, that can have significant impact on the person you can become. It all starts with how you first see yourself, & then subtly altering the story that aligns with that.

I use to hate running, I would avoid it at all costs. However, the more I did it, the more I progressed & began feeling the benefits elsewhere in my life. This sparked an interest to learn more. I was now motivated! My goal is now not to run a race, but to become a runner! With the subtle shift in my sense of identity, when I don't feel 'motivated' to go for a run, I simply remind myself of that story. As a runner, I'm not the kind of person who doesn't get up & go for this run!

Do you all need to become runners? No! But it is an illustration of how you too can evolve from not initially enjoying something to becoming highly motivated to progress in that area. Motivation comes by doing!

The question is, what kind of story are you telling yourself today? There lies the beginnings of making lasting changes to your life.

Much love,

Rossi

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Recap

Part 1 looked at weight management & how becoming a friend with restriction is better than fad diets. Moreover, with a weight management strategy embedded in your life you can replace that dreaded anxiety around binge eating with a confidence in your body across each of the seasons.

Part 2 looked at regular exercise & how regular physical activity adopted in everyday activities, using NEAT theory can have significant benefits to replacing sedentary lifestyles with an active, healthy one.

Part 3 was the foundational block that encompasses everything else. If we can master our psychology we can position ourselves for a long & functional life.