We are motivated by both external and internal factors. We are extrinsically motivated when we complete a task solely to earn a reward, fulfill an obligation, or avoid negative consequences. Intrinsic motivation, however, means doing something for the sake of doing it. It’s the things we enjoy, the job we’d do even if we weren’t getting paid, the tasks we complete when no one is looking.  We need no praise, no recognition, and no reward.

Extrinsic motivators work great for tedious chores that aren’t inherently rewarding. But to really feel fulfilled, to stick with something even though it’s difficult, we need to be intrinsically motivated. This holds true at work, at home, and at the gym.  In Drive: The Surprising Truth About What Motivates Us, Dan Pink gives his tips for fitness based on his theories of motivation:

1. Set a goal that is relevant for you. You’ll be much more successful if you’re intrinsically motivated to improve your health than if you’re extrinsically motivated to lose weight for an event. How many times have you seen people lose weight for a wedding, a reunion, or a beach vacation only to put it all back on (and more) after the big day?

2. Find something you enjoy. This doesn’t mean it’s not hard work, but you do not need to be miserable for exercise to be effective. There are so many options in the world of fitness: weightlifting, swimming, martial arts, run clubs, Barre, boot camp, Zumba, cycle, paddle board, yoga, and even fusion class that incorporate more than one of these in a single session. Think outside the big box gyms.

3. Find something you can master. Do something that involves learning a skill, improving your technique, and setting higher and higher goals. It’s good to have weight loss goals, but it’s much more inspiring to lift heavier and heavier weights, to learn a new skill, or to progress at a sport you love.

4. Rewards can backfire. Bribing yourself with a treat if you reach your goal can crush your intrinsic drive. You’ll start working toward the reward rather than your original goal. And that won’t last. Nobody wants to drag themselves to the gym day after day for the promise of pizza some day in the future.

If you aren’t reaching your health and fitness goals, reflect not only on your ‘why’ but also on your ‘how.’ Remember why you started and find something challenging and enjoyable to get you to your goal.

Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one.  She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.

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