But what if you hate exercise..?

If you hate exercise, according to online Pt’s, you need to build a positive mindset !

Having chatted to a few (too many ) people, here are some strategies you will be sold to help you develop a positive exercise mindset:

1. Set realistic goals: Start with small, achievable goals that align with your fitness level and interests. Gradually increase the intensity and duration of your workouts as you progress.

2. Find enjoyable activities: Explore different types of exercises to find activities that you genuinely enjoy. It could be dancing, hiking, swimming, or any other physical activity that brings you pleasure.

3. Focus on the benefits: Remind yourself of the numerous benefits exercise offers, such as improved mood, increased energy levels, better sleep, and overall health. Concentrating on these positive outcomes can help motivate you.

4. Create a routine: Establish a consistent exercise routine that fits into your schedule. Consistency is key to developing a positive mindset and making exercise a habit.

5. Find a workout buddy or support system: Exercising with a friend or joining a fitness community can provide accountability, motivation, and make the experience more enjoyable.

6. Celebrate small victories: Acknowledge and celebrate your progress, no matter how small. Recognizing your achievements can boost your confidence and reinforce a positive mindset.

7. Practice self-compassion: Be kind to yourself and avoid self-criticism. Understand that everyone has different fitness levels and progress at their own pace. Focus on your own journey rather than comparing yourself to others.

Remember, building a positive mindset takes time and effort. By incorporating these strategies into your routine, you can gradually develop a more positive attitude towards exercise.

The problem with these totally worthy, helpful, handy hints, is they don’t really take into account the core of your objection.

You don’t like exercise.

So, if you don’t like exercise, why would you even embark on any of these things?

There is a massive and diverse list of things I don’t like. They have one thing in common. I don’t do them. Nor do I spend any time thinking about doing them.

To give a concrete example, I don’t want to eat poo. Guess how much time I spend creating a poo-eating routine.

Go on, I dare you. I double dare you
Gosh. You are psychic. Zero!

I also don’t: set any sort of poo-eating goals, nor do I celebrate any poo-eating I may accidentally do, nor do I “forgive myself” for not liking poo-eating.

I do however have a big list of stuff that I know I should do and will have to do, but don’t really like or relish. My tax return is a good example.

So, to begin to build a positive mindset, to do the thing you don’t really want to, you need to know or believe that there is a compulsion to the activity. You must exercise “or else”

If you are struggling with the idea of exercise, your very 1st step is, not to make schedules, or think happy thoughts, it is to put exercise (or activity) on your agenda and accept it as something you ought to do, “or else”.

Without this stage, everything else you will do will probably fail!

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Will power. Muscle not brain.

Willpower: Unveiling its Muscle-like Nature
In our pursuit of personal growth and success, willpower often plays a crucial role. It is commonly believed that willpower is a skill that can be honed through practice and discipline. However, recent research suggests that willpower is more akin to a muscle that can be strengthened and fatigued. This blog post aims to explore the concept of willpower as a muscle, supported by academic references.

Understanding Willpower as a Muscle:
Willpower can be defined as the ability to resist short-term temptations in order to achieve long-term goals. Just like a muscle, it can be trained, depleted, and strengthened over time. This muscle analogy provides a useful framework for understanding the dynamics of willpower.

1. Baumeister and Heatherton (1996):
Baumeister and Heatherton conducted a seminal study that compared willpower to a muscle. They found that individuals who exerted self-control in one task experienced a subsequent decrease in self-control in a subsequent task. This depletion effect suggests that willpower, like a muscle, can become fatigued with use.

2. Muraven, Baumeister, and Tice (1999):
In another study, Muraven, Baumeister, and Tice explored the concept of willpower depletion further. They found that participants who resisted eating tempting chocolates performed worse on subsequent cognitive tasks compared to those who did not exert self-control. This study provides evidence that willpower depletion can extend beyond the specific domain of self-control.

3. Job, Dweck, and Walton (2010):
Job, Dweck, and Walton investigated the malleability of willpower through a series of experiments. They found that individuals who believed willpower was a limited resource experienced more self-control failures compared to those who believed it was a flexible and trainable trait. This study highlights the importance of mindset in developing and maintaining willpower.

Building Willpower Muscle:
Similar to building physical muscles, there are strategies to enhance and strengthen our willpower:

1. Gradual Progression:
Start with small, manageable challenges and gradually increase the difficulty. This approach allows the willpower muscle to adapt and grow stronger over time.

2. Rest and Recovery:
Just as muscles need rest to recover and grow, willpower also requires adequate rest. Engaging in activities that replenish mental energy, such as relaxation techniques or hobbies, can help restore willpower.

3. Mindfulness and Self-awareness:
Developing mindfulness and self-awareness can help individuals recognize their triggers for self-control depletion. By identifying these triggers, individuals can proactively manage their willpower resources.

Conclusion:
Willpower, often considered a skill, is better understood as a muscle that can be trained and strengthened. Academic research supports the notion that willpower can be depleted and restored, similar to the dynamics of a muscle. By adopting strategies to build and maintain this muscle, individuals can enhance their self-control and achieve their long-term goals.

References:
1. Baumeister, R. F., & Heatherton, T. F. (1996). Self-regulation failure: An overview. Psychological Inquiry, 7(1), 1-15.
2. Muraven, M., Baumeister, R. F., & Tice, D. M. (1999). Longitudinal improvement of self-regulation through practice: Building self-control strength through repeated exercise. Journal of Social Psychology, 139(4), 446-457.
3. Job, V., Dweck, C. S., & Walton, G. M. (2010). Ego depletion—Is it all in your head? Implicit theories about willpower affect self-regulation. Psychological Science, 21(11), 1686-1693.

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Mar, 2021

Psychology, belief, or training development?

Mindset advocates wax lyrical about Roger Bannister who on May 6, 1954, broke the world record for the mile by nearly two seconds, becoming the first man to (officially) run the distance in under four minutes. The previous world record had lasted for nine years. Within 46 days, Australian Jim Landry broke Bannister’s record by a further 1.5 seconds.

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