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Classical Conditioning: The Secret Behind Exercise Motivation
We all know how hard it can be sometimes to get off the couch and exercise.
Even the least creative minds can find some excuse to avoid going out for a run. Procrastination is a big problem in fitness. But many people don’t realize how easy it can be to get motivated to go for a run.
What if you could trick your mind into thinking you actually wanted to exercise?
Using simple psychology, you can turn your mind into your own personal trainer. free
Your mind used to be your biggest obstacle to exercise—your body longed to run, but you refrained. Now your mind can be your biggest motivator. How?
The first step is to make a plan. Before you can start using psychological conditioning, you need to create a tangible training schedule. Start with small, achievable goals, like going for a run every other night for a week.
You should write your plan down as a list and put it somewhere you will see it every day. This constant reminder to exercise is important to the classical conditioning concept that we will try to implement into your exercise routine.
Next it’s time to apply the psychological phenomenon of classical conditioning.
Classical conditioning is a term given to the psychological effect of stimulus association. You may have heard of Pavlov’s dogs, who came to associate food with the sound of a bell and eventually salivated at the bell alone. Classical conditioning requires that a neutral stimulus is gradually associated with a stimulus that elicits some type of reflex in the subject. Eventually, the boundary between stimuli will become blurred in the mind. The ultimate goal of classical conditioning is to transfer the reflex from the second stimulus to the first (previously neutral) stimulus.
So what is the neutral stimulus in your exercise plan?
The act of going for a run.
To achieve effective motivation through classical conditioning, you need to find a stimulus – which already causes a reaction – and start associating it with the act of exercise.
For example: your favorite song. Listen to your favorite song, unless you are working out. Make sure you don’t listen to the song at any other time. Expect to hear it while you run!
After a while, the same sensations you get NOW when you listen to your favorite song will become associated with the act of exercise.
Running will be a treat whether you listen to the song or not.
Although the stimulus of music is ideal for this type of conditioning, because it is easy to control and to associate with physical activity, you can also experiment with other types of stimuli.
Maybe you have a favorite shirt that would be appropriate for running. Maybe you can drink your favorite energy drink on your run.
Keep in mind that stimuli that are associated with physical activity WHILE doing the activity are the most effective. The stronger the connection to the actual activity, the more effective classical conditioning will be. And ultimately, you’ll love working out more!
Finally, realize that lack of motivation to exercise is something that everyone experiences.
But now you’re one of the few who knows the secret to overcoming exercise procrastination.
And you can beat this laziness!
Now get out and run!
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