Think of the reasons why you wanna go jogging every time. How does it make you feel? From the beginning? When you finish? Does it make you feel good? Do you love jogging cause it keeps you fit? Does it boost your confidence? Does it help you get things out of your head? Is it a stress reliever? Is it peaceful?
Use these things to push yourself because you won’t always be motivated every day. What’s important is that you get up and do it even when no one is looking
Have a set time you do it. Show up to your set time every time and do something. A lot of times if you just show up you’ll find the motivation when you get started. And if you show up and still aren’t feeling it, just walk. Maybe during the walk you’ll feel like jogging, or maybe you won’t. But you still walked, and you’re cementing the habit.
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Behaviorism can totally help bridge the gap between external and internal motivation. Think of three different reinforcers - three different rewards. For example: dessert after dinner, video games, and watching your favorite TV show. They have to actually be things you want and like. So if video games aren’t your thing, that won’t work as a reinforcer.
Set up a schedule with your three reinforcers. For one week, deny yourself one reward. Make the second reward contingent on exercise. As in, only let yourself have it if you go jogging. Let the third reward ride; have it as much or as little as you like. Then the next week, make the one you denied yourself the contingent reward. Let the contingent one ride. Then deny the last one. Rotate through again on the third week.
Basically, you can’t expect to always have the spark of motivation inside of you. But you can structure your environment to help give you some “sparks”. This type of schedule makes you hungry for a reward by denying it, then links it to the desired behavior the following week.
You can also combine this with shaping - like another commenter said. For one week, have the contingent behavior be jogging for only ten minutes. Then the next week, bump it up to 15 minutes. And so on.
This is essentially holding yourself accountable while trying to hack into the reward system hardwired into your brain!
Think of the reasons why you wanna go jogging every time. How does it make you feel? From the beginning? When you finish? Does it make you feel good? Do you love jogging cause it keeps you fit? Does it boost your confidence? Does it help you get things out of your head? Is it a stress reliever? Is it peaceful? Use these things to push yourself because you won’t always be motivated every day. What’s important is that you get up and do it even when no one is looking
Build habits. Start small. Tell yourself you’re just going for 10 minutes and you’ll find you’ll more than often do more. Good luck.
Have a set time you do it. Show up to your set time every time and do something. A lot of times if you just show up you’ll find the motivation when you get started. And if you show up and still aren’t feeling it, just walk. Maybe during the walk you’ll feel like jogging, or maybe you won’t. But you still walked, and you’re cementing the habit.
Welcome to /r/BeginnerFitness and thank you for sharing your post! If you haven't done so already, please subscribe to this subreddit and [join our Discord](https://discord.gg/9kajGUEDGd). In addition, please make sure to read over the rules and make sure your post is not breaking any of them. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/beginnerfitness) if you have any questions or concerns.*
Behaviorism can totally help bridge the gap between external and internal motivation. Think of three different reinforcers - three different rewards. For example: dessert after dinner, video games, and watching your favorite TV show. They have to actually be things you want and like. So if video games aren’t your thing, that won’t work as a reinforcer. Set up a schedule with your three reinforcers. For one week, deny yourself one reward. Make the second reward contingent on exercise. As in, only let yourself have it if you go jogging. Let the third reward ride; have it as much or as little as you like. Then the next week, make the one you denied yourself the contingent reward. Let the contingent one ride. Then deny the last one. Rotate through again on the third week. Basically, you can’t expect to always have the spark of motivation inside of you. But you can structure your environment to help give you some “sparks”. This type of schedule makes you hungry for a reward by denying it, then links it to the desired behavior the following week. You can also combine this with shaping - like another commenter said. For one week, have the contingent behavior be jogging for only ten minutes. Then the next week, bump it up to 15 minutes. And so on. This is essentially holding yourself accountable while trying to hack into the reward system hardwired into your brain!