Motivation is a key factor in every successful health and fitness journey or transformation challenge. It's what gets us out of bed in the morning for that early workout when all you want to do is roll over and hit the snooze button. Motivation is also what helps you push through those last few reps when you feel like giving up.
However, we’re not all motivated by the same things -- what motivates you to train hard and eat right may not do much to spark that drive in your training partner or friend. Knowing your motivation style can help you to stick to your goals and get the results you want.
Here's how to identify your motivation style and use it to improve your health and fitness.
How to Identify Your Motivation Style
#1 Review Your Past Challenges, Successes & Failures
The first step in identifying your motivation style may be the most challenging as it requires you to be introspective. Look back over the past few years and see which challenges you’ve experienced, which you’ve overcome, and which ones you didn’t. It can be helpful to write down where you struggled, what kept you motivated, and any other factors you can pinpoint that helped you overcome a challenge or led you to come up short.
When you have your list complete, then ask yourself:
- How did this situation make me feel?
- Why did I choose/have to tackle this challenge?
- How did I overcome this challenge?
- Where did I struggle?
#2 What’s Your Personality?
Next, it's important to take a look at your personality type.
Are you someone who’s naturally motivated to tackle new things because they make you happy or you enjoy new challenges?
Are you someone who’s motivated by others challenging you to accomplish something?
Are you motivated by rewards (monetary, verbal recognition, plaques, etc.)?
Understanding your personality type can help you tailor your approach to health and fitness in a way that works best for you.
#3 Identify Your Why
Now, you need to really think and understand what drives you. This is you “why”.
Is it to feel more confident?
Is it to have more energy to be able to play with your kids or friends?
Is it to live a long and healthy life?
Is it to win a prize?
Once you know what your why is, you’ll have an easier time staying motivated and focused on your goals.
#4 Find Your “Sweet Spot”
The next piece of the puzzle in identifying your motivation style is to find your "sweet spot" when it comes to working out and eating right.
Many individuals say they want to have a six pack or build muscle, but when it comes time to put in the work day in and day out, they realize they’re not as committed to that goal as they originally thought.
This is where your personality and motivation intersect, and it is also where you experience the greatest success in achieving your goals.
For example, if you're someone who thrives on competition, you might find that signing up for a fitness challenge (e.g. walking 10,000 steps every day for a month) or joining a recreational sports league is the best way to stay motivated. If you find greater motivation from social support, you might benefit from joining a fitness class or working out with a training partner.
#5 Test, Assess & Adapt
Last, but not least, it’s time to test things out and see how your motivation style is working for you.
Take notes throughout your challenge and see where you struggle, where you excel, and what sources you turned to for inspiration and/or encouragement.
Also, keep in mind that you’re constantly growing and evolving as a person. What motivates you now or what goals you have now may not be the same as those five years from now…and that’s totally normal!
Don't be afraid to experiment with different types of workouts, classes, or challenges, and be open to trying new things. By staying flexible and adaptable, you'll be able to find motivation no matter where you are in life and stay engaged in your health and fitness journey over the long term.
Different Motivation Styles
Still not entirely sure what type of motivation style you are?
That’s OK!
Here are four types of motivation styles to help you figure things out:
Extrinsic motivation.
Extrinsic motivation comes from outside of you[1], which means external factors (financial reward, praise, peer acceptance/accountability, etc.) are prime factors that move you to take action.
Intrinsic motivation.
Intrinsic motivation comes from within you.[2] This means you are your own cheerleader and drill sergeant to show up each day, put in the work, and make the change.
Introjected Motivation
Introjected motivation is similar to intrinsic motivation in that it comes from within you, but it differs in that you’re not doing something because it inherently makes you feel good. You’re undertaking a task or challenge due to feeling a sense of pressure.
In other words, you set a goal and what keeps you going is not wanting to feel terrible for failing to achieve it.
Identified Motivation
Identified motivation occurs when you know that something needs to be done, but you haven’t actually decided to do it, yet.
For instance, let’s say that you want to start working out regularly. Instead of hitting the gym, you start researching workout routines, workout clothes, pre workout supplements, protein powders, and more.
Essentially, you’re working your way to starting on the path to your goal, but you’ve still got the “real work” ahead of you.
The Bottom Line
Motivation is powerful for achieving any goal in life, not just those centered around health and fitness. Identifying your motivation style and using it to your advantage can help you find continued success as you grow in your fitness and personal/professional development.
There is no “perfect” motivation style. It’s about identifying which motivation style works for you right now and being OK with changing as your life circumstances do. If you ever have questions about training, nutrition, or supplements or need to reach out for support and encouragement, we’ve got you!
Signing up for our transformation challenge and downloading the 1UP Fitness App grants access to our exclusive Facebook group where you can ask questions, interact with like-minded individuals, receive encouragement and get help from experienced coaches and trainers so that you can get the results you want!
References
- Morris LS, Grehl MM, Rutter SB, Mehta M, Westwater ML. On what motivates us: a detailed review of intrinsic v. extrinsic motivation. Psychol Med. 2022 Jul;52(10):1801-1816. doi: 10.1017/S0033291722001611. Epub 2022 Jul 7. PMID: 35796023; PMCID: PMC9340849.
- Oudeyer PY, Kaplan F. What is Intrinsic Motivation? A Typology of Computational Approaches. Front Neurorobot. 2007 Nov 2;1:6. doi: 10.3389/neuro.12.006.2007. PMID: 18958277; PMCID: PMC2533589.
