1. Extrinsic motivation is focused on rewards and punishments. It can take the form of achieving a specific weight or waist circumference, attracting a sexual partner, avoiding diseases, avoiding pressure from others, or even a financial bet.
For most people, extrinsic motivation is not sufficient to help introduce a regular habit of exercising. It can be a worthy addition to a set of strong intrinsic and/or prosocial motivators, though.
2. Intrinsic motivation is focused on what’s inside you. In this sense, it’s self-sufficient since nothing controls it but you. Intrinsic motivation can take the form of the desire to improve, enjoy, or challenge yourself. It can also be for self-analysis or self-expression.
Intrinsic motivation is the primary fuel you can use to introduce a habit of exercise. Start with picking an activity that you genuinely enjoy and that you would do even if it wasn’t associated with other rewards like better looks, more status, etc.
3. Prosocial motivation is focused on the desire to help others. You want to do something so you can better someone else’s life, help someone else avoid pain, or support a cause you believe in. It’s usually the strongest and most long-lasting source of motivation that will fuel you no matter the circumstances.
To find your own prosocial motivators, think of people close to you who would benefit from your change (for example, your kids will get to enjoy more physical activity with you as a companion, and consequently grow up to be healthy, active adults). Think of your “why” person each time you’re tempted to give up. If it’s no longer about you, but primarily somebody else, it’s easier to stick to your new resolutions.
4. You can push yourself toward a specific goal or let it pull you. Push motivation is usually weaker because it depends on your willpower, and the moment it runs out, your motivation is gone, too. Pull motivation is better because instead of exerting your willpower to reach a goal, you let the goal draw you in.
In exercise, you can benefit from pull motivation by discovering a type of a physical activity that represents something that lures you in. It can be a certain process, the concept behind it, or a lifestyle associated with it.
5. Accountability is an example of a very effective type of extrinsic motivation. While it’s not entirely necessary to help you achieve your goals, it’s a valuable addition for people with a weak resolve. Two types of accountability you can introduce in your life are setting financial stakes and having a fitness partner.
In the first case, the fear of losing money will prevent you from giving up. In the second case, your partner (ideally someone better than you) will be your drill sergeant, pushing you to keep going and holding you accountable.
6. Procrastination is usually caused by choosing the wrong type of an exercise, not having an automated behavior, or being so used to laziness that all attempts at change cause overwhelming resistance. To solve these problems, make sure you look forward to your exercise, develop a habit, and gradually reduce resistance by introducing tiny changes in your daily routine.