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How do you know when you're most motivated? It's not always easy to tell. But when you know, you can use it for some powerful physical activity-related behaviors!
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Finding the Motivation Wave
How to know when to seize the moment!
Focus: Get physical activity
Jenny Hong ([email protected])
Why care?What is the motivation wave?
What is the Motivation Wave?
Motivation is not constant. Sometimes we’re pumped. Sometimes not so much.If we graphed motivation against time, it’d be a wave
What is the Motivation Wave?
Motivation is not always high, but when it is, we can be extremely powerful.
In fact, we can even use motivation not only to be powerful in the moment but to structure behavior for the future. It’s like storing up for a rainy day.
This is called harnessing the motivation wave.
What is the Motivation Wave?
What is the Motivation Wave?
In order to harness the motivation wave, we need to know when to act! How do we find when we most want to stay fit? Only then can we reap the benefits of motivation.
Fortunately, there are concrete ways to detect peaks in this wave.
Detecting PeaksLook out for these!
Detecting PeaksThere are three categories of signs:
World: your physical environment
Individual: look within yourself
Neighbors: your social environment
Together, they spell W-I-N!
WorldWe often leave traces of ourselves as we go on our day. These traces often leave valuable clues!
Other times, we experience our environment passively, but we are still influenced.
Both are valuable signs of when to take action!
World: TracesOnlineActively searching (YouTube / Google history)Browser history, high activity on certain posts on Twitter / Facebook feeds
OfflineDid you linger a little longer when looking at your running shoes? Have your meals been healthier today?
World: InfluencesDo you look at fitness ads on the road or pay attention to your company’s program brochure?
Did you notice a little more enthusiasm when you walked past the yoga center by the mall?
IndividualWe think, therefore we do.
Internal states (thoughts, feelings)Physical states (heart rate, sleeping)and external actions
are clues as to how motivated we are.
Individual: InternalThis is tricky! Time for some introspection!
What are you thinking?
Fitness-related words? Thinking about the new gym that opened? Or positive words? Thinking optimistic thoughts?
Individual: PhysicalCalmer heart rate? This might be a sign of focus.
Sleeping better? Fuller sleep means you’ll have more energy and better mood for the day.
Smiling more? This reveals you might be feeling better inside!
Individual: ActionsAre there usual habits that have recently grown?
Look out for behavior you don’t usually notice: Taking the stairs instead of the elevator—what caused that? It might be a spike in motivation for physical activity!
Individual: ActionsLet’s analyze recent physical activity-related actions:
ControlDid you make your own decisions? Feel like
you took control and succeeded? You chose to walk on your own without following your
company’s program?
Individual: ActionsLet’s analyze recent physical activity-related actions:
Near successYou know just where you went wrong and and know you can get it right the next time
StreaksYou just made some success, however tiny. It feels good to keep it going. This often
motivates people.
Individual: ActionsEven if you find control, near success, and streaks in actions besides physical activity, they can often improve general mood and give you the energy to keep on.
For instance, with streaks, success at work might prompt you to succeed in physical activity. You want to work your way up to winning at every part of your life!
NeighborsOur social environment is critical in motivating us. The behaviors and successes of our friends influence us.
Trends in the group may influence you with or without your realizing it.
Neighbors: ExamplesCommuting with the same group of people? Did they all take a detour to the gym after work? Peer pressure!
Does it always come up in conversation? Planting little seeds in your mind…
See the effects of physical activity on friends! Did they become more fit? Do you see yourself wanting to do the same?
ConclusionBy being more attentive in your world, in your individual self, and in your neighbors, you can detect when your motivation is peaking!
Remember: you want to W-I-N!
