Can sports psychology help us keep motivated?
Speed Read: How bad is our motivation?
Despite the availability of tools like fitness apps and all kinds of opportunities like gyms and clubs, staying active can be hard. Apparently 88% of people abandon fitness apps within just 14 days, according to a study by Airship. This highlights the need for psychological strategies to foster long-term exercise habits. Techniques such as goal setting, mental resilience, and emotional regulation help individuals sustain physical activity and overcome barriers like mental fatigue or time constraints [1][2][3].
Can Sports Psychology Help Motivate Us on Our Fitness Journey?
In today’s digital age, fitness apps are often promoted as a convenient way to track progress and stay motivated. However, according to research from Airship, 88% of people stop using fitness apps within just 14 days of downloading them. Let's not worry too much about the stat! Yes, I know… 14 days probably coincides with the end of free trials. But the bigger picture still isn't pretty, motivating yourself to exercise can be tough. This statistic probably highlights that merely using a digital tool isn’t enough to maintain motivation over time. To make lasting changes, deeper psychological strategies are required, the kind that sports psychology offers.
Sports psychology techniques, such as goal setting, mental resilience, and emotional regulation, can help anyone—not just athletes—maintain a consistent fitness routine. Let’s explore these strategies and how they can help you stay motivated.
1. Finding a Meaningful “Why”
The first step in maintaining motivation is finding a meaningful reason to exercise. Sports psychology research highlights the importance of aligning exercise with personal values, identity, or a specific goal. A study by McCormick et al. (2024) showed that new runners who identified personal reasons to run, such as improving health, boosting confidence, or connecting with a social group, were more likely to sustain their activity [1]. These motivations became powerful enough to push through common barriers like busy schedules or lack of time.
2. Self-Regulation and Progress Monitoring
Another critical strategy from sports psychology is self-regulation. This involves setting realistic, measurable goals and tracking progress over time. McCormick et al. observed that runners who monitored their achievements, even small ones, felt more motivated to continue. Self-regulation allows individuals to adjust their routines when obstacles arise, such as physical fatigue or injury, helping them stay consistent [1]. A key aspect of self-regulation is the ability to plan around life’s barriers, ensuring exercise remains a priority even when things get hectic.
3. Mental Resilience and Overcoming Barriers
Mental resilience is crucial for overcoming the inevitable challenges that come with a fitness journey. Whether it’s injury, mental fatigue, or simply losing interest, sports psychology offers techniques to manage these hurdles. Visualization, where athletes mentally rehearse overcoming obstacles, helps build confidence and perseverance. For new exercisers, mentally rehearsing workouts or achievements can make the tasks ahead seem less daunting. Studies have shown that individuals who practice mental resilience techniques, like reframing negative thoughts, are better equipped to stick with their routines [2].
4. The Role of Social Support
Social support is another pillar of motivation. Being part of a community or having a workout partner can significantly boost adherence to a fitness regimen. McCormick’s study found that new runners who joined running clubs or groups maintained their exercise habits longer than those who attempted to go solo. This support can also take the form of encouragement from friends or family, providing both accountability and motivation to stay active [1].
5. Emotional Regulation and the Brain’s Reward System
Physical activity triggers the release of neurotransmitters like endorphins and dopamine, which make us feel good. However, sports psychology teaches us how to leverage this “reward system” effectively. The key is to recognise and reinforce the emotional benefits of exercise—whether that’s reduced stress, improved mood, or simply feeling accomplished after a workout. McCormick et al. noted that runners who focused on the emotional rewards of running, such as stress relief or mental clarity, found it easier to stay motivated during tough times [2].
6. Learning from Setbacks: Mental Adaptability
Lastly, setbacks are a part of any fitness journey, and learning how to adapt is critical. Sports psychology emphasises that setbacks, whether due to injury or lack of time, should not be seen as failures but as opportunities to learn and adjust. New runners, for example, often experience setbacks in the form of injuries or waning motivation. Those who practiced mental flexibility—adapting their routines or adjusting their goals—were better able to overcome these challenges [3].
Conclusion
Hopefully, there is at least one thing in there for anyone to take away and use. By identifying personal reasons to exercise, practicing self-regulation, and fostering mental resilience, you can overcome common barriers like fatigue, stress, and time constraints. Social support, emotional regulation, and adaptability further enhance your ability to stick to your exercise goals. Applying these strategies not only improves physical fitness but also promotes mental well-being, making the journey more enjoyable and sustainable in the long run. And, remember my golden rule of exercise; the first step is always the hardest, but you never regret it!
Sources
[1] McCormick, A., Pedmanson, P., Jane, B. and Watson, P. (2024). How Do New Runners Maintain Their Running, and What Leads to Others Stopping? Psychology of Sport & Exercise, 70, 102515. Available at: https://doi.org/10.1016/j.psychsport.2023.102515
[2] The Impact of Mental Resilience in Overcoming Barriers to Exercise. Psychology of Sport & Exercise, 2023.
[3] How Emotional Regulation Helps Sustain Exercise Motivation. Journal of Sport and Exercise Psychology, 2023.
For more insights on fitness app usage statistics, check out Airship’s blog: