The Motivation Toolbox: Strategies for When You Hit a Low
The Motivation Toolbox: Strategies for When You Hit a Low
By Assistant Coach Mariana
Motivation is fleeting. Just as our energy levels fluctuate, so do our moods, our free time, or our enthusiasm for our own journey.
From a physiological level, hormones will fluctuate, our bodies will often respond to changes in weather, sleep patterns change overtime, etc.
All this matters.
Very few things in life are stable and consistent, most of the times, they fluctuate and that's perfectly normal.
Activity levels will therefore be a reflection of many contingencies, and when those contingencies fluctuate, so does our motivation to hit the gym, do movement, or stay disciplined to a structured routine.
The key here is not to have the perfect routine with the exact same level of engagement over time, but rather to stay as consistent as we can and accept with a certain level of grace that our bodies are ever changing, and that understanding these unavoidable patterns will lead you to the results you want faster than judging and shaming yourself into an idealized concept of perfection.
With that in mind, there are many things one can do to prepare for moments of low energy and low motivation and this is what this post is all about.
The objective here, as mentioned above, is not to have the perfect workout during hard times, but rather do your personal best in hard times.
Showing up is more meaningful than perfection.
Trying always beats succeeding.
We want you to move, despite the lack of motivation, and that in itself is an accomplishment.
The caveat here is: if you notice a decrease in performance when you push through moments of low energy and manage to exercise regardless, don't punish yourself.
You showed up.
You pushed through that lack of motivation.
That is what success looks like.
Ok, now let's talk strategies.
VISUALIZATION TECHNIQUES
Science has shown that visualizing a particular movement, activity or goal can lessen resistance threshold when initiating a habit you're trying to form.
What does that mean?
Basically, if you imagine yourself performing an activity from start to finish, if you imagine achieving a goal, if you imagine the result of a consistent routine overtime - all of this will make it easier to keep yourself motivated. I was skeptical too, but the mind is a powerful tool when used correctly.
Tools for visualization: Imagination
The fact of the matter is, if you can imagine it, you will feel it.
If you feel it, your body will experience it as if its real.
If your body experiences it as if its real, you can prime it to be more receptive to the activity you need it to perform to achieve said goals.
Crazy, right?
The role of emotions in fitness is often underrated.
Try and visualize the positive emotions you will experience when achieving your goals and this will improve your performance.
Tools for visualization: Vision Board
Ok, this is a tricky one. I used to do this myself when I started working out and it can go one of two ways:
either this will help you stay motivated to reach your goals by inspiring you and reminding you of what's ahead; or
it will crush your self esteem by creating unattainable objectives based on comparison to external sources.
Let me explain.
When creating a vision board you want to stick to: a) abstract inspirational images - a picture of a landscape that brings you peace, a texture that makes you think of good workouts at the gym, an image that symbolizes strength, an archetype of resiliency, etc. These are all very personal. What symbolizes strength to me will not do the same to you and vice versa. If there's something that is meaningful to you, even indirectly, that's perfect for your vision board. b) tangible visuals - if you are 4'11", dark haired, dark eyed, bottom heavy individual (I just described myself haha!), and you fill your vision board with tall, white, European looking, long legged blonde women, what do you think is going to happen?
I'm setting myself up for failure.
I'm comparing myself to an intangible, unrealistic, mean (at its core, this is deeply degrading) goal that will not inspire me at all.
If you are going to use visual role models, you either want them to look like you or resemble your body at least a little bit. It needs to be tangible.
If you cannot find anyone that looks like you that you find inspirational, then don't do this. If you cannot see role models as inspiration and you are always comparing yourself to them, then don't do this.
If you want to BE THEM, instead of being the best version of YOURSELF by being inspired by their success, don't do this. Self awareness is everything here.
PHYSICAL ACTIVITY FOR MOOD
Sometimes we are just not in the mood to exercise, period. That's ok.
Sometimes starting off with a low energy requirement physical activity, such as walking, can start your body moving and therefore lead to exercise in the end.
It's like going up a flight of stairs.
If you are in a bad mood and focus on how many steps you need to get to the top you'll never take the first one.
Instead, just focus on doing the first step.
Just that one.
The break from the inertia is the hardest part of working out.
Sometimes when you're already moving, already at the gym, already going around you may find that it's easier to just do what you need to do.
Energizing exercises or walks to combat low energy and moods are a very meaningful technique to keep your momentum through lack of motivation.
MINDFUL PRACTICE
Why mindfulness?
Because relaxing through the lack of motivation instead of punishing yourself for not being motivated all the time will create a sustainable practice.
Deep breathing, meditation, or yoga can help alleviate stress, take pressure away from self judgement, create a more meaningful bond between you and your body, and create sustainability in your practice.
Sure, we can force ourselves to exercise by shaming us into moving, but for how long?
And what's the price?
We are not exercising based on shame.
You want to exercise based on self love. I know it sounds corny, but it is true.
PERSONALIZED STRATEGIES
Much like inspiration, motivation is personal. What motivates me will not motivate you into action.
Self awareness from introspection can make room for you to start mapping what works for you from what doesn't.
Some people work with accountability partners, posts on social media for consistency, music (a killer playlist is the only way you can get me to do cardio I'll be honest), outfits (a cute gym outfit can go a long way for some folks! never underestimate the power of a little vanity), food reward at the end of a gym session, pre workout mixes, etc.
Test things out for yourself, see what works and what doesn't.
Try to have a substantial amount of things that work for you instead of just a couple because those strategies can fluctuate in effectiveness.
Take time to reflect, journal, test things out...self awareness doesn't happen immediately and we are always changing.
Take time to reflect on your personal values, passions, and the bigger picture.
REWARD SYSTEM
Dopamine dopamine dopamine.
What a motivator.
First of all, just the act of exercising will give you a sense of reward (aka dopamine release).
But celebrating small victories by establishing a reward system can really help discipline.
You don't want to reward yourself all the time, think of training a dog (I'm sorry to compare people to dogs, just stay with me for a second here). When training your puppy, you give them a treat after they successfully accomplish a task.
Command - Task - Reward.
It's pavlovian.
Simple.
What happens when you give your dog a treat for EVERYTHING it does?
The dog will stop seeing the treat as a reward, it will become just "a thing it gets all the time" and therefore the effect of the reward will be lost.
If you receive something all the time it's not special anymore.
Same thing applies to humans. If you reward yourself every time you workout with something deeply meaningful, overtime, that thing will loose its value.
Instead, I recommend 2 things:
a) only reward yourself with large goals that must be attained over time. "I will buy a console that I've been wanting when I finally can do an unassisted pullup" - big reward for a big accomplishment. Small rewards for smaller accomplishments. Set yourself up for success here. Don't overindulge and don't over judge yourself. Be realistic.
b) reward yourself inconsistently. Listen, sometimes, when I tell my dogs to sit and they do, I don't give them treats. They are doing what they need to do. The learning period has passed.
Sometimes, usually randomly, I will tell them to sit and give them a treat. That creates a randomness in the reward structure that keeps dopamine levels very high.
If you know a reward is coming, scientifically speaking, you will not feel as rewarded when you get it.
If you don't know when it's coming, when you finally get it, it's amazing.
Some people will use a buddy they can delegate this system to. A buddy can reward you at random times, instead of every time, keeping yourself motivated.
That person can be a coach, a teacher, a friend, whoever you have available and willing. If you don't have anyone, do it yourself. Every once in a while tell yourself "you know what, I could use a reward today for reaching this milestone".
Download Your Visualisation Techniques Worksheet Below:
Regardless of the route you chose, these are some tools you can apply to your fitness journey during low energy moments.
Make sure you prepare and set them up BEFORE the low times happen.
Don't take it too personally, we all go through these times.
Perfectionism is overrated.
Consistency and sustainability lies in doing what we can to the best of our abilities/current capacity over a long extended period of time.
Hey there, I’m Rachel!
NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH
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