Learn to pay attention to how you feel while doing an activity rather than focusing on the activity itself. Observe what’s going on around you – notice the sky, the people, the sounds, etc. This will help keep you focus in the moment and make it easier to notice when you start improving.
How do you feel when you’re active and engaged?
How do you feel after you’ve exercised?
Was yesterday’s exercise session easier? Did you feel more or less tired?
Give yourself positive reinforcement. Remind yourself how good it feels to be outdoors or to be active. Acknowledge when you’ve overcome a moment of demotivation and done your exercise routine anyway. Note how good it feels to achieve your goal – especially after coming so close to giving up on it today.
Remember that physical activity improves your mood, relieves stress, and helps fight sadness and depression. If your motivation is lagging because you’re feeling blue, remind yourself how good you feel after exercising.
Reward yourself – each time you’ve reached your goal for the day, treat yourself to something you really enjoy like a long, hot shower or the next episode in your favourite TV series. Over time, exercising will become the reward – and after a long day working at the computer, you’ll find yourself looking forward to your reward in the form of a walk in the park.
