Staying motivated to achieve your goals
We all start with great intentions when setting new health and fitness goals. But as time goes on, distractions creep in, motivation dips, and it can be easy to fall off track. So how do you keep your energy and enthusiasm alive, even when your routine gets disrupted?
The good news is that motivation isn’t something you either have or don’t, it’s something you can build and sustain with the right approach. By tapping into science-backed strategies, you can find your drive, stay focused, and continue working towards your physical activity goals.
Here are our 5 favourite ways to stay motivated:
1. Grab a fitter friend
Getting active with a friend is great way to stay motivated – you’re far more likely to turn up to that 5:30am run on a cold and dark morning if you have a friend waiting for you. But it can be even more motivating if that person is fitter than you!
Why would you choose to get active with that friend who’s always a step ahead of you? Wouldn’t that just be frustrating? Surprisingly, research suggests otherwise. Studies have found that when people train or stay active with someone fitter or stronger, they tend to push themselves further, often matching the endurance of the more advanced person.
If you have a competitive streak, this might challenge your ego a little, but the extra motivation could be well worth it!
2. Prep your playlist
Many people enjoy listening to music while getting active, but could it be the key to keeping you motivated? Studies show that listening to music while doing physical activity provides a range of psychological, psychophysical (e.g. reduced rate of perceived exertion) and physiological benefits, resulting in improved motivation and performance.
One study published by the Journal of Psychology of Sport and Exercise found that music can make a real difference in staying motivated. Researchers found when study participants listened to upbeat music, they performed better and enjoyed their activity more than those who listened to a podcast or to nothing at all. So, before your next session, queue up an energising playlist and see how it lifts your motivation and keeps you going!
3. Brains love novelty
Being active regularly is key to building a solid routine, and having enjoyable habits makes it much easier to stick with. Research shows a strong link between enjoyment and consistency, especially when variety is involved, as our brains thrive on novelty.
Mixing things up with new activities can be a great way to stay motivated. Whether it’s trying an interactive video game workout, joining an online movement class, or giving walking football a go, adding fresh experiences to your routine can keep things interesting and help you stay on track. Activities with a social element, like playing with friends, can provide an extra boost of motivation too.
So, the next time you’re invited to join a game of ultimate frisbee, disc golf, or even an active virtual reality challenge, say yes! Not only will you have fun, but you’ll also be keeping your body moving and working towards your fitness goals without it feeling like a chore.
If you’re looking for more creative ways to get active, here are 20 fun ways to get 30 minutes of physical activity today.
4. Have a purpose
People start participating in physical activities like walking or running for a variety of reasons. Some want more energy, to improve their health (for themselves or their families), compete in races, or try something entirely new. But if you’re running without a reason, it can be easy to lose your motivation. If you were training for an event and plans have changed, it’s important not to lose sight of why you wanted to do the event in the first place.
It’s important to build your intrinsic motivation to keep moving. For example, your reason for running could be to raise funds for a worthy cause and help people in need. Each session leading up to the event offers an opportunity to remind yourself of your purpose of helping others, which can reinforce your motivation towards reaching your goals.
5. ‘Be’ not ‘should do‘
When it comes to staying motivated in the long run, how you see yourself plays a big role in maintaining an active lifestyle. We’ve all had those moments where we think we should go for a walk or get our heart rate up, but somehow, we end up doing something else instead. That’s because relying on ‘should-do’ motivation isn’t a great way to build lasting habits.
A more effective approach is to reframe your mindset. Rather than thinking you should be active, start seeing yourself as someone who is active. This shift makes movement feel like a natural part of who you are, rather than something you have to convince yourself to do. When being active becomes part of your identity, you’ll naturally seek out more opportunities to move throughout the day.
You might find yourself parking a little further away just to get in some extra steps, turning morning and afternoon teas into ‘mini movement’ breaks, or swapping sit-down meetings for walking ones. Best of all, your daily walk or jog will feel less like another task on your to-do list and more like an enjoyable part of your day.
Please remember: If you are new to physical activity, have a health problem, or are concerned about the safety of being (more) active, speak with your doctor or health professional about the most suitable activities for you.
