When talking about exercise, we think a lot about the notion of willpower. But what actually is it, and where do we find it, especially when it seems elusive? Willpower is the psychological science of self-control, and the ability to delay gratification. This usually means resisting short-term temptations – for example settling onto the sofa in front of the TV rather than hitting the gym – in order to meet long-term goals. With Dubai Fitness Challenge (DFC) now wrapped up for this year, here are some psychological science-backed tips to help you find the drive to keep going on your fitness journey…
- Set meaningful goals
Your goal needs to be something that is very important to you, not to somebody else. Sure, your doctor may have told you to do more exercise, but you won’t find your willpower just thinking about that. A goal needn’t be massive and seemingly unobtainable. Getting active ahead of a holiday, or being able to run around your community track without stopping, are both meaningful and achievable. Keep your eye on the prize!
2. Paint a picture
Visualisation can be a powerful tool when you’ve lost your drive. Rather than thinking about the act of the workout, think about why you are doing it. “Getting to my boxercise class will get me fitter, leaner, and stronger for playing with my kids, as I’ll feel great immediately and have more energy” works much better than simply telling yourself you have to go to class.
3. Stop the negative self-talk
Taking on a new fitness regime can come with its frustrations – maybe you did not get in as many reps, or go as fast, as you wanted to. But beating yourself up will only develop negative associations. Be gentle with the way you talk to yourself, and if you got tired quicker than you wanted to, remember that actually means that you were working your muscles hard!
4. Don’t get frustrated by slip ups
Even with the best will in the world, sometimes we skip a workout. Have a plan for when this happens and don’t let it derail your entire regime. Don’t engage in negative talk and look ahead to how great you will feel after your next workout.
5. Create a good-mood environment
Studies have shown that when we’re in a good mood, our resolve is much less likely to slip. So, schedule your workout at a time you are most likely to be feeling positive. Lining up a mood-boosting music or podcast, or choosing a time where you are less likely to be feeling stressed, might help you tie those trainers on.
6. Try the 3 x 10 method
Like most daunting tasks, breaking your workout down into chunks can make it seem so much more doable, as well as easier to fit around a busy schedule. A 10-minute walk, jog, or yoga flow before work, another at lunchtime, and a final one in the evening immediately sounds more manageable than a 30-minute session in one go.
7. Sign up for a new challenge
Having taken part in DFC, you will have experienced the motivation that togetherness, camaraderie, and a shared goal that a group challenge brings. Sign up for that Ironman, marathon, mountain climb or triathlon. A clear, defined goal is key to staying motivated.
8. Reduce distractions
In a constantly connected world, it is all too easy to get distracted, and two five-minute pauses will waste a third of your workout. Set your phone on to not disturb or better still, keep it in another room or in your locker. Those emails can wait half an hour…
Head to the content hub on www.dubaifitnesschallenge and use the ‘Find Your 30’ section as a free fitness resource, and source of inspiration, to help keep your good habits going…
This year’s Dubai Fitness Challenge was organised by Dubai’s Department of Economy and Tourism (DET) and Dubai Sports Council; with Presenting Partners DP World, Dubai South Mai Dubai, and Dubai’s Roads and Transport Authority (RTA); Association Partners Sun and Sand Sports, Blue, Dubai Chambers, Emirates Airline, Emirates NBD, Etisalat by E&, La Roche Posay, MIRA Developments, Mubadala Health, Optimum Nutrition, talabat, AVIV, Shamal – Kite Beach and Emaar; Official Partners Aster Hospitals, Clinics and Pharmacies (healthcare partner), Arabian Automobiles Co, Cigna, Emarat, Lipton, SIRO and TechnoGym; Media Partner Arabian Radio Network (ARN); and Government Partners Dubai Corporation for Ambulance Services, Event Security Committee, Dubai Knowledge and Human Development Authority (KHDA), Dubai Municipality, Dubai Police, and Emirates Schools Establishment.
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