It’s the start of the new year which means most of us set ambitious resolutions, such as going to the gym more or losing weight. Most people, however, quit pursuing their resolution by February.
It’s incredibly difficult to stay motivated, especially when there are countless variables that prevent you from achieving your goal. Here are five tips to help you stay motivated in the new year:
# 1 Set a SMART goal
SMART is an acronym for Specific, Measureable, Attainable, Realistic, and Timely. This is the most important step in maintaining motivation because it forces you to hold yourself accountable.
Specific means having a clear goal. For example, a goal of “getting healthy” is too ambiguous because there are too many options that could fall under this category. However, the goal of “running a 10K” is more specific. It clarifies exactly what you want to achieve.
After setting a goal, you need to track your progress and have an endpoint for your goal. In other words, your goal needs to be measurable. To attain this, your goal should include a number. So setting a goal of running a 10K isn’t enough, you need to include a specific time of when you want to finish it. For example, stating “I want to run a 10K in less than 45 minutes” is a measurable goal.
Next, your goal must be attainable. For example, if you’ve never run a mile in your life, then obviously running a 10K (6.4 miles), is not realistic. Adjust your goal to ensure you can achieve it while also challenging yourself.
Furthermore, make sure you have all the resources and time to actually achieve your goal. In other words, ensure your goal is realistic. For example, make sure you have access to a treadmill or road so you can practice running for the 10K. If you don’t have the facilities, then you may need to rethink your goal.
Lastly, make sure your goal is timely. You need to create a time limit to give yourself an endpoint to achieve your goal. For example, “By the end of a two-month training program, I would like to run a 10K in less than 45 minutes.” Nothing happens overnight, so make sure you give yourself an appropriate amount of time to maximize your training to accomplish your goal.
By creating a SMART goal, you are working towards something, increasing your overall motivation to complete it.
#2 Work Out with a Partner
It is so easy to lose motivation when working out on your own. You may skip a set of crunches or cut your run short because no one is holding you accountable.
Working out with someone else whether it be a friend, classmate, boyfriend, or girlfriend; however, not only enhances your motivation to actually go to the gym but challenges you to push yourself as you are exercising.
“It holds me accountable because like, for example, when I agree to go cycling at 7:45 a.m. with one of my friends, then I have to go,” says Elaine Avshman, a senior public health major. “I can’t just leave her there, you know? Because if it was just me, I’d just go back to bed.”
#3 Schedule your Workout Times
It is important to designate a specific time of the day to workout. This will fluctuate from day to day depending on your class schedule and club meetings, but by carving out a definitive time, you hold yourself accountable.
By setting a reminder on your phone or writing your workout on your calendar, you organize yourself around potential barriers. Eventually, this will become a part of your daily routine and feel as effortless as going to class.
#4 Have a Variety in your Training
Utilizing the same workout four or five times a week can get old real quick. It is important to have a variety to maintain motivation.
Exploit different equipment, for example, if you’re used to running on the treadmill 24/7, try cycling, rowing, the stair stepper, or swimming to get the same cardiovascular advantages. Also, implementing different training programs on the same equipment can still create a variety such as executing interval, continuous, fartlek, or circuit training.
Having a variety decreases your tendency to be bored and keeps you on your toes. It enhances motivation allowing you to explore new options.
#5 Take Classes
Exercise classes are a great way to incorporate all of these factors. They provide a set time for you to attend, forcing you to go, a variety of classes and workouts to keep you motivated, they can help you achieve your SMART goal, and you can go with a friend. It’s a win-win-win.
At UT, RecSports offers TeXercise passes to a variety of classes to enhance cardiovascular endurance, strength, and flexibility. The pass costs 96 dollars for the whole semester.
“Our friend group bought the TeXercise pass this semester and we’ll post in the group chat whenever we’re working out,” said Dani Gross, a senior exercise science major. “My time at the gym has definitely increased since I got the pass.”
Hopefully, with these tips, you are motivated to attain your goal in the new year.