Motivation

What is around you does matter. What kind of motivation and needs you have do matter. These things affect your decision-making about what you should eat and/or what should you do in your life each day.

Autonomy, competence, and relatedness (ACR) are part of the self-determination theory that could affect your motivation (Deci & Ryan): 

1.      What do you do (autonomy = doing things independently, being self-sufficient)

2.      What you can do (competence = skills, capability)

3.      What you can relate (relatedness = what do you understand, what can you connect your motivation with)

ACR could help with your decision-making (volition) about your health. You could decide if you want good things for you, your family, and/or your friends. When you choose a change from an unhealthy to a healthier habit, you would become interested. You could have an interest to learn and become motivated. 

The ACR is the process of acquiring knowledge or learning about new things, learning a new skill, and making a new connection about a certain topic you are interested. Only you can control what is around you, what you buy, what you eat, what you do, and whom do you hang out or talk with. 

You could try a new skill by taking a class, read about it, and making a new connection. For example, you are curious about yoga because you have heard about it from a friend. You decided to go to a fitness club or a studio that offers yoga classes. You also decided to browse on the Internet to learn more. You found a group page on Facebook that offers tips and ideas about yoga. You would be more likely to acquire a new skill, knowledge, and connection. With these three components, you are more likely to be motivated to do fitness (physical activity) or a health change. 

In addition, with ACR you become self-sufficient because you develop self-efficacy (Rouse, et al., 2011). Click here for wonderful article about self-efficacy and tips. My blogs have some other topics that could also help.  ACR also offers well-being, optimal function, self-control, and life goal(s) (Deci, 2008). Another great article to read about what drives your health and wellness.

Here are some tips to be motivated and/or to stay motivated: 

·         De-clutter!

o   Remove any negativity and barriers that could get in your way with your effort to do a fitness and/or with a health change

·         Support Person!

o   Find a person who is positively supporting you with your physical activity or a new health change

o   If the person criticizes you, try to ask not to do criticize such as “I would appreciate to get some positive support. I am doing the best I can.” If no change, change your support person.

o   Support system is important to you and anyone who wants to improve health

·         Motivation!

o   Find your motivation – what motivates you in a healthy way

o   Try to be self-motivated by talking with someone (in person or on a social media), hobby, reading a good book, or reading a creditable article

·         Start small!

o   You can always build from there

·         Keep trying!

o   Do not stop thinking about your new health change, stay at it even you relapse. The more you think about it, the more likely you will stay with it

·         Seek information or education!

o   Do not be afraid to talk with anyone about fitness…they might have great tips! More than one person is super!

·         Journal!

o   Always write down what you did and what you ate

o   Sometimes catching a pattern helps

·         Move on!

o   Turn away from the negativity – it drags down the energy!

·         Positive!

o   Your brain releases a happy hormone when you smile and/or laugh

·         Social!

o   It is good for you because it is healthy!

o    It is ok to find a different group (in person or social media) if you feel it is not a good fit for you

·         Attention!

o   Paying attention to the things you do daily is a good idea

o   Listen to your body

o   Sometimes giving attention is hard to do, try readjust your motivation and thinking to more of positive ones

o   Notice peer pressure – a social or peer pressure is something you definitely can ignore

·         Me!

o   Find out what works for you – for example, not all can be a runner

o   Find tools that works for you

·         Quality of Life!

o   ACR helps with a new health adherence (Williams, et al., 2009)

o   ACR improves quality of life (Williams, et al., 2009)

·         Benefits!

o   Learn about the benefits of a health change or a physical activity

o   It helps you to stay motivated because it is beneficial to understand the benefits!

The Self-Determination Theory model as shown below is helpful to see how one person can volitionally decides to opt for a health behavior change and its benefits (Ryan, et al., 2008). 

References

(ND) Deci, E., & Ryan, R. Self-Determination Theory. http://www.selfdeterminationtheory.org. Retrieved from Google search on July 17, 2013. 

Deci, E. L. (2008). Self-determination theory: A macrotheory of human motivation, development and health. Canadian Psychology, 49, 182-185.

Ryan, R. M., Patrick, H., Deci, E. L., & Williams, G. C. (2008). Facilitating health behaviour change and its maintenance: Interventions based on self-determination theory. The European Health Psychologist, 10, 2-5.

Rouse, P. C., Ntoumanis, N., Duda, J. L., Jolly, K., & Williams, G. C. (2011). In the beginning: Role of autonomy support on the motivation, mental health and intentions of participants entering an exercise referral scheme. Psychology and Health, 26, 729–749.

Williams, G. C., Patrick, H., Niemiec, C. P., Williams, L. K., Divine, G., Lafata, J. E., Heisler, M., Tunceli, K., & Pladevall M. (2009). Reducing the health risks of diabetes: How self-determination theory may help improve medication adherence and quality of life. The Diabetes Educator, 35, 484-492.