Motivation Tips for Work and Exercise

Every January 1st, we create a new list of resolutions that we vow to follow because it will make our lives and ourselves better. The first week is rough, but we manage to toil through in order to reach our goals. By the second week, we did so well the first week, we can take it a little easier on ourselves. And by the third week, it barely seems worth it to go through all the extra effort just to lose an extra 5 pounds or learn to play the guitar. When the fourth week rolls around, we completely give up.

Sound familiar? It's easy to lose excitement for a new endeavor during the first few weeks, but with some helpful hints, you can finally get that promotion or body you've always wanted (and deserve!).

Types of Motivation

Depending on your personality, you are either motivated by positive or negative reinforcement. People who like positive encouragement like to accomplish their goals for the benefits it will bring them. Conversely, people who like negative reinforcement achieve their goals because they fear what will happen if they don't, or they are unhappy with their current situation.

Both types of encouragement are normal; however, in order to motivate yourself, it is important to understand which type of motivation will help you reach your goals.

Motivation to Exercise

Like clockwork, every year I vow to work out five days a week and lose 10 pounds. And every year, I give up by February. Trying to incorporate exercise into our already busy lifestyles is extremely difficult, but it is crucial to our health.

If you are motivated by negative feedback, try using these tips on those days when you don't want to put on your gym shoes:

• Remember a balanced exercise program is a key component to good health. If you do not exercise, you are putting yourself at risk for a variety of diseases and other illnesses. Grim, I know, but it always inspires me to get moving!
• Think about other negative consequences. Do you really want to look smoking hot in that new cocktail dress you got? Well, your butt isn't going to tone itself! You need to be more active if you want a fit, lean body.
  

For women who like positive encouragement, use these tips to feel inspired to go for a run or head to the gym:

• Think of the results! Imagine how good you'll look and feel after exercising five times this week.
  
• Accomplish your goals. Did you want to cut thirty seconds off of your mile time, or squat an extra five pounds? Setting and reaching your fitness goals is a great way to keep you on track to consistent exercise.
• Track your progress. Realizing you can lift more or run longer than ever is always a great motivation to keep up the good work.
• Find a workout partner. This motivation tip has been the most helpful for me. Working out with another person really makes you accountable for your workouts. As much as I would love to cancel a run with my boyfriend after work, I know he's not going to take no as an answer. It also makes the workout more enjoyable.
• Exercise in the morning. Recent research has discovered that people who exercise in the morning are more likely to continue their fitness routines. Since people perform their workouts first thing in the morning, unexpected appointments or working late does not interfere with their exercise. Also, exercise becomes a part of their morning routine, much like brushing their teeth and eating breakfast.
• Do something you enjoy! Exercise shouldn't be a chore, but a fun way to get the blood pumping throughout your body. Switch up your exercise routines to keep yourself from becoming bored. Keep it fresh and fun, and soon you'll look forward to your workouts.

Motivation Tips for Work

Working a dull 9-to-5 job can really take it out of you. Your eyes get blurry from staring a computer screen all day, you're sick listening to your co-workers' personal conversations on their phones, and your boss only seems to notice you when you mess up. Ok, it's not all that bad, but everybody has one of those days where it seems impossible to get anything done. When those days strike, try to use these tips to salvage a less-than-perfect work day.

• Make a to-do list of everything you want to accomplish for the day at work. It is important to not list everything that you would like to get done, but only the tasks that you think you can realistically accomplish in an 8-hour day. By checking off each task and tracking your progress, it can keep you on the right course of productivity.
• Minimize distractions. Close your email (if you can), exit your AIM and Facebook account, and shut down iTunes. Yes, I know, it hurts, but five minutes here and there checking your email or IMing with a friend can really add up to a lot of lost time. It also makes you lose your train of thought on a project you are working on.
  
• Set goals. Ask yourself how you would like a project to end up, and work hard to make sure the final product matches your ideal version. Producing your ideal version of a project is not an impossible task, but it does require a lot of thought and elbow grease.
  
• Create time constraints. Stuck on a project? Give yourself half an hour to figure it out. If you can't, move on to the next project. Many workers waste a lot of time trying to solve a problem, when sometimes all they need is a good night's sleep and a fresh set of eyes. Don't let it destroy your whole day. Move on.

While finding the motivation to accomplish your goals is easier said than done, remaining dedicated is one of the keys to success. Who knows? Maybe one January 1st, your only resolution is to be exactly who you already are.

Resources:
Brotherston, Cindy (2007). Motivation to Exercise Tips from a Fitness Trainer. Retrieved on January 25, 2009 from the Busy Women Fitness Web site.
Gracia, Jason M. (n.d.) Work Motivation. Motivation Tips and Techniques for Your Work and Career. Retrieved on January 25, 2009, from the Motivation123 Web site.
Wesley, John (2007) Increase Motivation. Retrieved on January 25, 2009, from the Pick the Brain Web site.