Why discipline conquers motivation? #22
Motivation, what does that even mean?
Psychologists generally speak of motivation when a change in behaviour is observed in a person. They then say that an inner drive, the motivation, motivates this or that behaviour. The basis is Needs, motives and goals The behaviour of a person is the result of a certain motivation or incentive that motivates that person and leads to certain behaviour.
Strictly speaking, this means that we have ALL motivation within us and can basically motivate ourselves for EVERYTHING or tackle something with motivation if our incentive for something is high enough. Let me guess, you probably already knew that? Sure - often it's not that we don't start, but rather that we don't stay on the ball and the motivation quickly leaves us again. So how do we manage to maintain long-lasting, constant motivation when it comes to training? This is where the DISCIPLINE comes into play.
Why discipline conquers motivation?
Now we know what is meant by motivation and how it can be awakened in us. But what we don't yet know is how to stay on the ball for the LONG term and not lose motivation. However, I would like to make one thing clear in advance. If you believe that professional athletes are always and everywhere motivated, for every single training session and every competition, then I have to disappoint you.
Motivation comes and goes, discipline on the other hand is the ability to stick to a plan or routine even when motivation has left you. While motivation is what gets us started, discipline is what keeps you going every day. In other words, where motivation fails, discipline kicks in. Discipline is what will get you through ANY task at hand. Not just in sport, but in every other situation in life. Discipline will get you the results you want and discipline will help you achieve your goals.
When you get up in the morning or go to bed at night, you (probably) brush your teeth almost every time. You do this regardless of whether you're motivated to do it or not, right? Well, I hope so, otherwise you could end up with expensive dentist bills. What do brushing your teeth have in common with exercising? Nothing really - what I'm trying to make clear is that motivation alone won't help you stay on the ball, you need to strengthen your discipline.
6 tips - How to motivate yourself to train in the long term
1. develop a routine
To strengthen your discipline, it is advisable to develop routines, as this will make it easier for you. This doesn't happen overnight. On average, it takes around 40 days for a new behaviour to become established as a routine.
For example, don't just plan to do sports 3 times a week, but set out exactly on which days and at what times you can do sports or WHAT exactly you will do WHEN. Don't put yourself under pressure if you want to change something, but plan enough time from the outset. And be very consistent, especially in the first 40 days. This will increase your chances of sticking with it.
2. set relevant goals
So set yourself realistic goals to make sure you can stick to them. To make it easier, it is helpful to set smaller goals and achieve them gradually. Your goals and your performance can be increased slowly. Instead of having a big goal that takes many months to achieve, you can set small and realistic goals and achieve them gradually. Expectations and pressure that are too high, for example after a long break from sport, tend to have a negative effect on your motivation. Don't compare yourself with others, neither with friends nor with fitness influencers.
The fun of training should largely take centre stage. So: shift down a gear, increase the load step by step and then your motivation will increase again. This way you can measure your progress and reward yourself when you have achieved a goal.
3. training planning
Now that you have set yourself realistic goals full of motivation, how do you achieve them step by step? Create a training plan. How many training sessions per week are realistic and necessary for you? What intensity do you need and what type of training is most suitable for you? - It is important that you set clear and realistic goals and review them regularly. It can also be very useful and helpful if you record your training in a training journal or diary.
There are numerous apps and tools that can help you with this. If you still find it difficult to set a training plan or a clear and realistic goal, contact one of our coaches or find someone who is familiar with this and can support you.
4. find allies
5. create the right environment
Make sure that you feel comfortable when you do your training - with your favourite music, a comfortable outfit that makes you feel good and in a training atmosphere that you can cope with. Also make sure you maintain a variety of training so that you don't get bored. Allow yourself some flexibility, if the sun is shining and you feel like going for a run outside rather than moving weights in the gym, then go for it, the important thing is that you feel good and do something for yourself, your health and your fitness.
6. just do it
It sounds easy, and basically it is. Sometimes you just have to overcome your inner bastard and JUST DO IT. Because once you've put on your sports gear and started, it will be easier for you to keep up your training. You'll definitely feel better afterwards than if you just didn't go because you're in a "no mood". So don't think too long, pack your sports kit and get going.
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