Depending on what kind of person and what motivates you, these are some of the “tricks” I’ve used to motivate myself and get out there.
1. Talk Yourself Into It
My mantra is something is better than nothing. Even if I don’t feel like it, even if I am tired, do something. Just go around the block; or two blocks. I often find that once I’ve made the effort and got my sneakers on, and I am walking that block, I can talk myself into another one. Or two. Even if its half mile and I give up, I went somewhere and I did something. GO ME!
2. Listen to the Music ♬ ♩ ♫
I love music, especially music that makes me feel good or happy. If you are in the 40+ range like me (even if you are 50 or 60, that’s 40+… Right?!) that might be classic rock or golden oldies “Let’s get Physical”…, but newer music has a great beat so put together a playlist and get out there and walk to it. Lots of apps have playlists available or google songs to work out to and pick a few you like.
Of course, be sensible, if you wear earbuds, don’t play the music too loud that you can’t hear traffic or people yelling to you. I prefer to put just one ear in so I can hear what’s going on around me.
Hubby likes these when riding the stationary bike but I would rather not block out that much sound when walking outside…
3. “Read” an Audio book
I love reading, but who has time to read these days? So I hit upon the idea of downloading some audio books from the library, or you can join something like Audible. And the only time I can listen to the book is while walking. There are times a story is so riveting I keep going to hear a little more. Or if I had to stop walking, I can’t wait to get back out and walk some more to hear the next installment. You could similarly listen to your favorite podcasts.
Again, don’t block out all sound, use one earbud or a device playing out loud.
4. Take Photos
I am using a workout tracking app (more on these in another post) that lets you upload a photo for your workout. The first month or so, I thought that was a bit silly and besides what would I put a photo of? Me sweating? But as I got past the point of having to talk myself into going just one step further, “ok just one more step, just one more block, you can make it to the corner…” I was able to look around and see the houses, the trees, the sky, and the flowers. And I took a picture. Now I try to take a few, then when I get home I pick my photo of the walk to post!
I find looking around, seeing nature, seeing the clouds and the flowers distracts me from the distance, the tiredness. It relieves stress, it reminds me of the beauty in the world that we tend to forget watching the news and staring at the computer all day. Mindfulness and living in the moment, which is very relaxing, and in the case of exercising, distracting. 🙂 And the benefit is when I look back I see the weather, the season, the giant toy tennis ball lying on the grass outside someone’s house, the holiday decorations.
I’ve even considered putting together a photo book of my Year in Exercise photos, so I can look back at the mini maps, distance and photos I see on my app. Just to remind me of how I started out and how far I have come.
5. Plan Your Day
When I walk in the morning, I find it’s a great time to clear my head and plan out my day. So instead of lying in bed reading my phone, Facebook and Twitter, I head out on a walk and take a few minutes to think of things I need to do that day. It gives me time to get my head in the right place and by the time I get home I have a plan for the day, or at least the morning.
I feel awake! And organized and proactive and that makes me feel good about myself. Knowing that’s how I will feel afterwards makes it easier for me to hop out of bed and get my sneakers on. I do sometimes make notes in my phone calendar as I walk, but remember to stop so you don’t trip or bump into someone or something. And you might want to stop in the shade because screen glare is just a hassle!
6. Use The Mirror
Get up and walk over to the mirror. If you are the kind of person who looks in the mirror and hates how you looks and sits down feeling depressed and overwhelmed, this might not work. BUT, you can change that attitude. Yup, if you look in the mirror and don’t like what you see, then get up and get outside. Walk, run, ride, bike. It’s up to you to make the change happen.
7. Keep Track of the Numbers
There are days I just cannot go far, and nothing is going to motivate me going further or faster or longer and those days I just do what I can. Something is better than nothing.
But on a normal day, I try to motivate myself to doing one minute longer or one block further or reaching the corner a dash quicker than yesterday. Each week I have a different goal – this week I am going to go further each day, next week I am going to go the same distance but do it quicker. The following week, I increase my time by a few minutes each day. The next week maybe I alternate those or I try to do a different exercise each day of the week. Also fun: Go a different route each day for a week, or take the same route in the opposite direction. Small things, but it keeps things interesting!
But the biggest pleasure comes from knowing that a year ago I could barely walk a half mile without being exhausted, now two or three miles is no problem. Unless it’s hot, then I still struggle. Use the statistics to motivate yourself to do more.
8. Entertain Yourself with Pictures
I have an app that maps where I walk. It took a few accidental routes that were something other than a big circle or a straight walk out, straight walk back to start noticing some “pictures”. Ok, it sometimes takes some imagination, and sometimes it takes some planning, but on days when I am just bored with my route, I watch where I am walking and adjust my route to make it look like something fun. Even if only I can see it 🙂
9. Think About How You Will Feel
This one is a little less successful when you are first starting out because you are going to feel tired, sweaty and well, just tired. But it gets easier, really it does. I try to push myself so I still tend to come home tired, but I am proud of the fact that I went, proud that I went a little further and a little faster. I know that even if I get on the scale and it hasn’t budged, I am a tiny little bit fitter. Yes, there are days I didn’t go as far, I took it slow, but you know what… I went. That is an achievement, and that is me sticking to my goals and overcoming the negative attitude about exercise.
