What Gets You Motivated?
The psychology of sticking to your training plan
Monday Motivation…
Me again, the psychology one! If you have been reading Active Edge’s recent emails, you will have read about the importance of choosing a coach and training plan that work for you. To build on these pieces, I want to talk about the psychology behind sticking to a training plan, why it can be hard, and a few tips on how you can make the most of your plans.
The Basic Needs Theory of human motivation highlights 3 basic needs, that when fulfilled, can lead to increased motivation. These needs are:
Autonomy: the freedom of choice
Competence: belief in your own ability
Relatedness: sense of belonging with your group/sport/activity
A challenge of having a training plan written and set for you, is that an element of autonomy is taken away and this in turn could impact your motivation. Individual differences can impact how important it is to have that autonomy, and why having a coach who understands you and your preferences could benefit your training (cue promo for Shane and Ronny!).
Tip 1: Look inwards before choosing your coach and setting your training plans. Who are you, and what are your preferences? Do you like rigid structure and being told exactly what to do and when? Or do you prefer to have the freedom to be more selective with when you complete your sessions throughout the week? If you know what works well for you, you can find a coach who can work with you and tailor your plan to suit you.
Relatedness can be linked to enjoyment of what you do. After all, if you enjoy something, you are likely to feel a sense of belonging or connection to either the activity itself or the group of people that you do it with. Training plans can create feelings of conflict here, especially for those who enjoy an activity (such as running) for the simplicity of it, or the freedom it brings. Following a structured training plan may cause you to feel restricted, or that some of that freedom is taken away (eg. If you have efforts that require flat roads or hills, it may prevent you from running somewhere new or exploring as you would without the plan). If this sounds like you, think about what you are trying to achieve from your training plan, and speak to your coach to explore how the plan be tailored to support, rather than hinder progress towards your goals.
Building a sense of competence can be difficult, self-belief can’t just be plucked out of thin air. As a chartered Sport and Exercise Psychologist, this is where I might be able to help. If you would like to have a chat about your confidence, what feeds it, or what prevents you from feeling confident in your abilities, feel free to drop me an email or book a session online and I will be happy to discuss this with you.
Even with all of the above considered, you may still find challenges in sticking to your plan. Leaving work late, illness, family and social life may all get in the way at some point, but as above, a good coach should help tailor your plan to account for other commitments you may have. But unfortunately, even the best coaches can’t predict last minute social invitations, or the latest sickness bug you may have picked up from work or your family. Are you someone who feels guilty for missing sessions, or is likely to turn down that invite to go out with friends?
Tip 2: Self compassion. We all have different priorities and motivations in life, but at the same time we are all human and we are all more than just athletes, runners, or exercisers. Even though that may form a large portion of our identities, it doesn’t define us. Therefore, if we get ill and miss a session or two, or we get a social invite, we shouldn’t experience lasting feelings of guilt. There should be absolutely no shame in taking the time needed to recover from illness or injury, and to return to training when healthy enough to do so. Keep in contact with your coach, they may also tailor your plan to ease you back into it when you’re ready. For those who exercise for the mental benefits, this may be a difficult time, and one where self-compassion might be even more important. Instead of doing a 2-hour run, could you manage a 20-minute walk? Or are there other activities you enjoy (reading, watching films) that you could participate in whilst you aren’t able to exercise? Similarly, if you find yourself declining all your social invites to train, what would you do if you were injured and couldn’t train? Maintaining social connections can be great for our identity, and for receiving compassion and support from others when we need it most.
Hopefully some of these points have been thought provoking in how you view your training plan, and maybe relatable in some of the struggles you have faced with it. If you have any questions or would like to discuss any of the points above, please email me at nicole@activeedgesportstherapy.co.uk, or book a session online here.
- Nicole Wells, Chartered Sport and Exercise Psychologist
If you have been reading along consistently, thank you. In the meantime, if you’re keen for more performance insights from our previous editions - all here on Substack.
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