Reframing "I Don't Wanna" to Work Out Consistently
Wondering how to work out consistently? You're in the right place, babe!
A few weeks ago, we talked about #SomeDays. Everyone has them. They're those days when doing the workout you planned just ain't happenin'. But what if that happens every day?
Today, I want to look at the reverse side of things. You've heard of inertia, right? Objects in motion stay in motion? Well, objects at rest also tend to stay at rest (Psst! We're objects!). I'm laying down this science lesson for those out there who have gotten out of the habit of moving their bodies consistently and so are disconnected from the feel-good benefits that come from it.
At the beginning of any kind of consistent movement practice, it's probably going to take a little effort. That's where today's post comes in.
In the spirit of Mental Optics May, we're talking about reframing the Mental Optics of "I don't wanna" to a perspective that will serve you a heckuva lot better using my technique, Read and Free the Situation. Keep reading!
The Read
First things first: let's Read this Situation.When our mind says "I don't wanna," it's important to honor that sometimes. Sometimes, your body will just say "nah," and it's the best course to listen to it.
It's when the "I don't wannas" keep you from moving your body consistently enough to feel the energy and strength you want that they become a problem. There are a bunch of reasons why we "don't wanna." Maybe you're tired or maybe it's more effort than you're willing to exert. Perhaps it's just that you don't know what to do and deciding will take more brainpower than you feel like you have.
To Free this Situation, we've got to get specific about the benefits of consistent movement for you. Not scientifically what happens in the body, but what you want to get out of it.
I'm gonna recommend you stick to direct benefits such as "feeling more energy," "having more brainpower," or "relief from anxiety or depression;" not "to look hot" or "to get buff." While the latter effects can happen, we don't have direct control over them in this minute, so they're not as motivational as the instant effects you feel in your body right after or during a workout for this particular situation. Also, we focus on empowering motivational tactics here on SIO, not ones that imply that you're not good/hot/buff enough as you are.
To get clear on why you want to work out consistently, free write for 5 minutes around how moving your body makes you feel.
When you're done free writing, pull out the parts of what you wrote that deeply resonate with and motivate you. These are your WHYs.
The next step of this process is usually identifying the default actions you take after you Read the Situation. Since we know that your default action is to not go work out when you first have this thought, we're gonna skip right into Freeing the Situation.
Free Yourself
Now that you've got your WHY's, you can Free the Situation a lot more specifically.This is where we'll come up with a reminder phrase that roots you in your WHYs. To do that, all you have to do is plug your WHY into the end of this phrase: "I choose to move because I want _____." Below are a few examples.
If your WHY is to:
feel more energetic, your reminder phrase could be: "I choose to move because I want energy."
have more mental clarity, your reminder phrase could be: "I choose to move because I want clarity."
get relief from depression or anxiety, your reminder phrase could be: "I choose to move because I want peace."
Play around with the wording until you find something that strikes a deep chord in you when you say it.
We're utilizing 2 elements that are über-powerful when it comes to motivation: autonomy (choice) and value. By stating "I choose," we're reminding ourselves that no one is making us do this; we get to choose it...or not. And by stating "...because I want...," we bring in the element of value, reminding ourselves of why movement is important to us.When you've got your reminder phrase nailed down, here's how you'll use it:
Acknowledge the "I don't wannas." (Read the Sitch)
Take a deep breath.
State your reminder phrase to yourself, then make the choice to move. (Free the Sitch)
Now, it can be as easy as that, but there are a few important things that we need to address here. Read about them below.
Potential for Overkill
For those of us who tend to go overboard with movement, this process can be used to silence the essential voice that calls for rest. Rest is just as important as movement; it's when your muscles heal and grow stronger. Over training is a recipe for injuries, burn out and brain fry.My typical recommendations?
If you've worked out hard 3 days in a row, take a rest day.
If you've worked out 6 days this week already, take a rest day.
If your body is abnormally tired, take a rest day.
Rest days are not failures; they're essential to a healthy movement program.
Honoring The Body While Coaxing It Into Movement
For those of us who have been riding that "I don't wanna" train for quite a while, resistance might be high. When that's the case, ask yourself what you'd be willing to do. Can you commit to 10 minutes? What if you did just 1 set? Can you just take a walk around the block?
Your movement doesn't have to look a certain way to be enough (as long as you're moving safely), especially in the beginning when you're just starting to form the habit. At that point, you'll be building trust with yourself. If you go too hard, too fast, that trust goes right out the window and increases resistance to movement all over again.
Take it slow. Do less than you think is "enough" if that'll get you out the door.
Moving Forward
You might be catching the drift of how Mental Optics shape EV.RY.THANG. Next week, my big announcement is finally being released into the world, and it's gonna help you clear up all your Cloudy Lenses. Stay tuned!
Love,
Amy