The next stage of Prochaska’s Transtheoretical model
- ‘Action’ - kicks in once you’ve started
taking (you guessed it) action.
If you’re in this stage, you’re ready to make
changes – and now. In the Action stage, you know where
you want to be, how you'll get there, and you’ve started
(or are about to start) doing something get you moving.
You’ve made it past the first major sticking point
–overcoming inertia, but that doesn’t mean it’ll
be an easy ride from here. No matter how good your intentions,
starting a routine isn’t the same as maintaining it.
Obstacles – whether small (like an invitation to do
something at a time you’d planned on working out)
or large (like falling ill or injuring yourself) –
are going to come up.
DEALING WITH OBSTACLES
When you encounter an obstacle, take a little time out
to reconnect with your main goal and your reasons for wanting
to achieve it. Remember why you’re exercising in the
first place. How could you still achieve your goal, and
find ways around this new obstacle? Your journal can be
your friend here – use it to reflect back over why
something may have ended up being more difficult than expected,
and to brainstorm ideas for different ways to move forward.
You can also use it to proactively motivate yourself before
obstacles appear – to track your progress in whatever
area you’d like to see yourself improving.
GET OTHERS INVOLVED
If you haven’t already, create an exercise routine
that gets friends or family involved. Studies have shown
that people whose friends or family support their goals
are far more likely to achieve them, and it’s hard
not to feel supported when people you care about are working
out alongside you. Not only that, but if you’ve agreed
to meet your ‘workout buddy’ for an exercise
session, you make it that much harder to let them down by
deciding at the last minute you just can’t be bothered
today.
MAKE DEALS WITH YOURSELF
If you’re having trouble summoning the motivation
to get out the door, promise yourself you don’t have
to finish your workout if you don’t want to. Decide
that you only have to complete the first ten minutes, and
then, if you really don’t feel like keeping at it,
give yourself permission to pack up and go home again. Most
of the time, just getting out the door and starting will
be enough.
For a short term motivational quick-fix, don’t underestimate
the power of bribery! Identify three or four different little
things that bring you pleasure, and promise yourself you’ll
take time out and indulge in at least one of them if you
complete your workout as scheduled.
GET HELP!
Finally, if you’re noticing increasing difficulty
motivating yourself despite trying all of the above suggestions,
consider talking to a personal trainer near you. A big part
of qualifying as a trainer involves not just learning specific
exercises, but learning how to keep clients motivated. If
cost is an issue for you, think seriously about hiring an
online trainer. Generally, online training is far more reasonably
priced than face-to-face training - and if all you’re
wanting is someone to keep you enthusiastic and accountable,
it means you’re not paying for services you don’t
need.
In next issue’s conclusion to our Exercise & Motivation
series, we look at the final stage of Prochaska’s
model – and what to do if you find yourself in the
dreaded ‘Relapse’ stage. Until then, may every
day bring you closer to your optimum life!
>>
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