You may have incredible ideas, unparalleled skills or the best intentions, but without motivation, you’re not likely to get very far.

None of us like being told that it's "all in our head," but when it comes to motivation it's the truth. What goes on in our minds is complex, but despite this fact, scientists have discovered some of the main factors behind motivation, and (spoiler alert) none of them are your Friday pay cheque.

The psychology

Extrinsic motivators like money and other rewards only go so far. Once we have achieved a state of comfortable living, we rely much more on intrinsic motivators to carry us above and beyond. According to Scientific American, three major contributors to motivation are autonomy, value and competence.

In other words, we are motivated when we want to do something (rather than when we have to), we are more likely to act on something if we value it as being important and relevant in our life, and we are motivated to do things we're good at.

The biology

Then, there’s brain chemistry. You probably know dopamine as a neurotransmitter associated with pleasure, but a study published by the Journal of Neuroscience reported that there is also a link between dopamine and motivation. People with more dopamine in certain areas of the brain (the ones associated with motivation and reward) had more of a “go-getter” attitude and were more motivated to do their work.

On the other hand, those with more dopamine in a different area of the brain (the area associated with emotion and risk) were less motivated, even when it meant they would make less money.

Motivation is complex, but it’s not impossible to train yourself to be more motivated by learning more about how it works.

Getting motivated

Experts explain that it is important to start off by setting a mission.

“Make sure that your goal is clear and measurable,” says YMCA fitness coach, Serena Moser, who is used to helping people set and achieve their objectives. “Write it all down and put it somewhere where you can see it as a reminder.”

Moser explains that by doing so, it will help kickstart your motivation and keep you focused. She also recommends breaking goals up to make them more manageable.

“Set some specific, measurable and process-oriented mini-goals that you can accomplish along the way. For example, if weight-loss is your goal, focus on the process to achieve that outcome. Set weekly activity goals rather than stepping on the scale. The satisfaction you get from meeting these small goals will release bursts of dopamine and give you a sense of competence to help keep you going.”

It’s also a great idea to share your goals and accomplishments with others. Having a supportive community can help in so many ways, from keeping you accountable and giving helpful advice, to offering praise for your successes (another dopamine-booster). 

“We see it all the time,” says Moser. “Those who have the helpful, supportive community of the YMCA and people holding them accountable are more likely to push themselves and achieve their goals. This is part of the reason why our health coaching programs have proven so successful.”

Where motivation meets willpower

Getting motivated is one thing, but staying motivated requires willpower. It’s important to recognize this and prepare for potential pitfalls or the depletion of your willpower.

Don't let one cheat day or setback throw you completely off track, but be realistic and flexible with your plan if something just isn’t working for you. When you feel that you are faltering, come back to those main reasons why you wanted to do this in the first place.

According to a study by the University of Winnipeg and the University of Manitoba, the source of our motivation changes as we progress towards our goal. We go from being excited by all of the positive changes we can make to get started, to being more concerned with keeping up these habits and preventing ourselves from doing things that might set us back.

These tips can definitely help, but in the end, you need to have the right mindset if you’re going to stay motivated for the long term. If your goal is to be healthier and you see someone eating something unhealthy, empower yourself by thinking “I don’t want that” rather than “I can’t have that”. Tell yourself that you want to go to the gym, not that you have to.

The YMCA of Okanagan is more than a gym, it is an inclusive community, that is devoted to keeping you motivated and on track with your goals. YMCA health coaches, who are certified in delivering evidence-based coaching using similar behaviour-change principles as mentioned above, will work alongside you to help you focus on your end goal and the feeling of accomplishment you get when you achieve every mini-goal along the way.

Enjoying the process and your own improvements will make it much easier, and you’ll get more out of it in the end. And, because the Y is a charity, everyone has the ability to access their services thanks to the YMCA’s financial assistance program supported by kind donors.

With many member benefits, including free health coaching for members, the YMCA is the right choice for anyone who wants to stay motivated to exercise regularly, even when life gets in the way. If you are looking for support in reaching your health goals this fall, please visit their website or call 250-491-9622. 

What do you do to help keep you motivated to reach your goals? 

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