Strategies to Enhance Feel-Good Emotions

Everyone has their own unique relationship with exercise. Some people genuinely enjoy it, while others see it as a necessity or dread it. Often, we’d all rather be doing something else than working out.

Finding motivation can be challenging for everyone at times, but it’s especially tough for those who dislike exercise. Struggling to motivate yourself can make it harder to stick with a routine, which doesn’t help break the cycle of negativity. Here are some tips to help change that.

How we mentally “talk” to ourselves has a big impact on our lives. Negative self-talk is a common way people try to motivate themselves to exercise, but it often backfires. This might sound like calling yourself lazy or out of shape, but it’s harsh and unhelpful. Most of us wouldn’t let someone else talk to us that way, yet we accept it from ourselves.

Instead, try positive self-talk. Think about how good you’ll feel once you finish your workout. Find something you enjoy about it, even if it’s small, like feeling accomplished after a tough class. Pay attention to your thoughts while you exercise, and try to let go of past regrets and future worries. This helps you see if your thoughts are helping or holding you back.

After exercising, focus on the effort you put in rather than just the results. Celebrate the fact that you worked out at all, noting things like how many calories you burned or how far you ran. Look at the process and find something positive to highlight.

When you think about your fitness goals, also consider how you want to feel while working out. Different people find different feelings motivating, so identify 2-4 words that capture how you want to feel during exercise. This gives you something positive to focus on and guides your choices.

For example, if you want to feel confident and in control, wear your favorite workout outfit and follow a plan you know you can handle. If you want to feel strong and balanced, concentrate on good technique. These words can become a mantra to repeat to yourself during workouts. You can even create reminders, like a phone wallpaper or a sticker on your water bottle, that evoke these feelings.

Success is personal, so define what it means for you rather than following someone else’s standards. Your own metrics should align with how you want to feel during and after exercise. This makes it easier to feel proud and accomplished rather than frustrated. Your personal standards will evolve as your goals and fitness levels change. Check in with yourself regularly to stay engaged and have meaningful goals within reach.

If your goal is to hold a plank until you can’t anymore, you might finish at different times in different workouts but still feel successful. Using a 1-10 scale can help measure how workouts make you feel, aiming to build a more positive relationship with exercise.