If you started the new year with a fitness resolution but are now facing a motivation dip, you're not alone. Here's how to reclaim your sports mojo and stay consistent.
Sticking to the treadmill three times a week or a sport you're not great at can sap your enthusiasm. Regularly switch up your routine and tap into activities where you excel.
Research from the University of Rochester highlights three keys to boosting energy and motivation: autonomy (choosing your activities), connectedness (social bonds), and competence (mastering skills you're good at). Studies in Psychology of Sport & Exercise confirm that self-selected routines lead to more reps and greater enjoyment. Each week, pick your own workouts, discover a sport that suits your talents, or team up with a friend.
Tip: In the four major cities, Onefit offers unlimited classes at diverse sports and yoga studios for a fixed price. One.fit/nl-nl
Read also: ‘Motivation tips for running in the cold‘
Clear, targeted goals help sustain your drive.
Vague aims like “get fitter” or “lose weight” fall short. Make them concrete: “lose 1 kg next month” or “run 3 miles without stopping.” Track progress weekly or monthly—visible results fuel motivation. Reframe negatively charged goals positively, like “enjoy outdoor time, feel energized and confident,” spend time with friends, or explore your neighborhood.
After a long day, it's tough to leave the couch for an hour-long session. Simplify the process to make exercise effortless.
Pack your gym clothes for work and meal prep to avoid hunger. Choose a gym near home, work, or your commute. Integrate fitness into your life: build gym friendships, join events, and enter competitions.
Mayo Clinic research shows financial incentives boost activity. Participants promised €20 for the most weight loss outperformed a no-reward group.
Challenge sports friends: the top performer in monthly hours wins. Or buy matching fitness trackers and compete in challenges.
Source: Santé November 2019, text: Mara Ruijter
