and over again in their attempt to ‘ stick to the program ’, they are still training – but they are training their body and brain to disdain movement . For most , this leads to only shortterm behaviour change and poor results .
A series of published studies wonderfully titled ‘ Work or Fun ? How Task Construal and Completion Influence Regulatory Behavior ’ ( Laran & Janiszewski , 2010 ) illuminates the power of this distinction . The researchers found that framing a behaviour as an obligation made the experience of engaging in the target behaviour depleting . Because it felt like a chore , participants had more difficulty exerting self-control and finishing the task . Yet when the exact same behaviour was framed as an opportunity to have fun , completing the behaviour was energising and subsequent self-control was much easier .
So , helping your clients make sure that physical activity feels good goes beyond a pleasure-based experience to one that fosters future self-control . Talk about a winwin-win !
3 Rediscovering the fun , joyful movement of childhood
As Eric danced joyfully , he had a sudden realisation : he had forgotten that in high school he used to love to dance . ‘ Why I had forgotten that I used to love to dance and that it would make a good , joyful exercise routine is hard to grasp .’
Eric ’ s memory hints at a way to help your clients identify physical activities that can feel good to do . Many of the people I ’ ve coached over the years have rediscovered fun and joyful movement when they were prompted to recall what they enjoyed doing as kids .
Eric ended his email with this beautifully phrased and compelling truth : ‘ When we grow up , we begin to lose touch with our childlike selves … we tend to forget that our body has an enormous intelligence of its own , one that exceeds the mind in knowing what would best promote its own health , and that yielding to the body ' s natural propensity towards joyful and enthusiastic movement is much more productive than resisting its inclinations and dictating what it should do and look like .’
4 Accepting that autonomy trumps control
Eric ’ s astute comment also reflects an evidence-based principle from selfdetermination theory ( SDT ): autonomy ( personal choice ) trumps outside control . In other words , I want to wins out over I should . When we freely choose the type of movement we do – choosing activities we want to do instead of the ones we think we should do – we look forward to exercising and sustain that feeling over time . Think of it this way : how would you feel about sex if you did it in ways that you were told you ‘ should ’ instead of how you actually want to do it ?
SDT research consistently shows support for a positive relationship between autonomous forms of motivation and ongoing physical activity . It also finds that controlled forms of motivation ( determined or prescribed by others ) don ’ t work as consistently well . When clients feel that their choices are driving their decision to dance or walk or run , they will have higher-quality motivation and feel energised by doing it . Once Eric took ownership over the specific physical activities he did and how he did them , joy ensued – and so did continued motivation .
From a chore to a gift : first steps
Eric ’ s story reflects the process of transforming exercise from a chore into a gift . He stumbled on this idea organically , but it ’ s a scientifically supported system with published results you can learn to use . Achieving this shift with clients is actually easy when you follow the step-by-step process described in the Meaning and Awareness sections of No Sweat .
To learn how you score in these areas , and understand how to use these principles when working with your clients , take the free No Sweat Motivation Quiz at michellesegar . com . Ask yourself where you can better integrate these science-based ideas into your work , and then consider trying some ‘ small experiments ’: you ’ ll quickly see the positive ways that your clients start responding . For links to research references , read this article at fitnessnetwork . com . au / resource-library
Michelle Segar , PhD is a motivation scientist and author of the critically acclaimed No Sweat : How the Simple Science of Motivation Can Bring You a Lifetime of Fitness . A sought-after keynote speaker and consultant to global fitness , health , and wellness organisations including Adidas and Anytime Fitness , she trains professionals to create sustainable behavioural change in others . michellesegar . com
The 30-second article
• Many clients and members approach exercise as a chore that they ‘ must ’ do
• We ignore the messages our bodies send us , such as ‘ I ’ m tired ’, so as not to interrupt our productivity
• Research has found that when we feel obliged to do a physical activity it feels like a chore , but when the activity is framed as an opportunity to have fun , it is energising
• Self-determination theory research has shown that when we choose our own form of physical activity , we are more likely to achieve sustainable behaviour change .
28-30 APRIL 2017 / ICC SYDNEY
Michelle is presenting at the FILEX 2017 Business Summit on Thursday 27 April . Read about her session , and register for the Business Gold Pass to enjoy the best weekend of your year , at filex . com . au / business-summit
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