In my last post I talked about how many of us have a low tolerance to things that are hard, difficult, or painful. In this piece, I want to talk about how we have low motivation to do things that are hard, difficult, or painful, and I don’t care how motivated you think you are I know that you are all lazy gits.
Now before you go and get mad and start ranting in the comments section below let me explain why I think you are all bone idol lazy fuckers. Well I know that each and every one of you is lazy because all humans are inherently lazy. Even the most devoted, eager, ardent energy bunny is a lazy git given the opportunity because evolution has taught us that being lazy is really advantageous and conserving energy whenever possible is really smart.
And this is the same for all life on our planet, for example, you don’t see a lion going for a jog in-between meals of antelope, or a gorilla doing some press ups now and then to keep buff, or an elephant doing a HIT workout when it’s got some free time. In nature, you will not see anything do something if it doesn’t have to. This is no different for humans.
To get a human to do something that requires a significant expenditure of energy they need a strong stimulus to act. Something like fleeing from a predator for survival, or hunger to catch something to eat, or a sexual urge to reproduce. It’s these basic instincts that motivate us and everything else to move.
To get a human to expend energy without these basic instincts is really hard, really, really hard. For example, many humans know that regular exercise is beneficial for them for many reasons, yet despite knowing this many humans don’t do any exercise, and it’s getting worse.
A recent depressing and distressing report found that most humans in the UK now sit on the toilet longer than they exercise per week. Our species is devolving away from exercise as our evolution is fighting against us. Simply put the motivation to conserve energy these days is much stronger than the motivation to expend it.
So to change this then all we need to do is increase our motivation to expend energy? However, barring the zombie apocalypse we don’t have many things trying to eat us anymore, nor do we or have to chase things to avoid starvation or mate with. Most of us live in secure safe environments, with easy access to plenty of food and members of the opposite sex. Basically, our modern world has lost the motivators for us to expend energy.
The other reason why trying to increase motivation to exercise is not the answer is motivation is a really weak stimulus to get anything done consistently. Motivation is also very limited and finite, in fact, barring some extreme circumstances motivation tends to runs out extremely quickly for most of us.
Yet motivation is often hailed as and promoted to be the answer to getting us moving more and exercising regularly. You only have to go on Insta-google-face-tweet-book to find a gazillion personal trainers, doctors, physios, and other exercise gurus giving their motivation tips, pictures, and videos to encourage humans to move and exercise more. But they don’t work! If they do it’s only for a very short time.
Personally, I think motivation is about as useful as a chocolate teapot to get people exercising more, and I think we should move the focus away from motivation and start focusing more on discipline.
Now many think motivation and discipline are the same thing, they are not.
Motivation operates on the assumption that a particular mental or emotional state is necessary to complete a task. Discipline, by contrast, is independent of and separate from the moods or feelings of a task.
Motivation is about trying to like doing stuff. Discipline is doing it even if you don’t like it.
More people need to recognise and realise that discipline is a key skill to master in life. If you can master discipline you can master anything, even exercise. Once discipline is a habit you don’t need motivation to exercise regularly. Of course, if you have some motivation as well that’s great, but don’t rely on it as it will run out quickly, even if you really like doing exercise, and I know this only too well.
I love to exercise in lots of different ways, rugby, football, athletics, and these days mainly running and lifting heavy things and I’ve done these for as long as I can remember. I love the culture, the feeling, the rewards, and even the smells of exercise. Yet despite this, there are many, many times when my motivation to exercise just isn’t there due to a bad day at work, feeling tired, an ache, or a busy schedule. These things often reduce or completely steal my motivation to exercise.
However, despite no motivation most of the time I still go and lift, or run, not because I want to, but because I know I need to. This is the difference between motivation and discipline, and this is what I think needs to be educated, promoted and focused on more in the general population and our patients. More need to understand that it is still possible and essential to do things even when you don’t want to.
I know many of you will think I am yet again being too simplistic, too harsh or too uncaring towards those who don’t exercise regularly. I’m not, I’m just trying to highlight that trying to increase someones motivation to exercise is ineffective and insufficient and something else needs to be done. This is encouraging and developing some discipline in others.
Now, I am well aware that this is no easy task and there are huge barriers to negotiate and overcome to do it, but there are ways to help improve discipline. Things like setting routines, targets, rewards, back up plans and having a good support network. But without a doubt, the best way to start developing discipline is to start with small steps.
Any change is hard to tolerate but a small change is less hard. There is an old tale that if you put a frog in boiling water it will jump out immediately as the change in temperature is too much. However, if you put a frog in warm water and slowly heat it up it won’t jump out as you bring it up to the boil. As nasty as this sounds the moral is don’t try to change too much too soon. Small changes done consistently can lead to big changes over time.
Research has looked at exercise compliance within physiotherapy and found it to be very low due to many multifactorial reasons (ref, ref, ref). I also know some research has come up with suggestions of how to address these (ref, ref, ref) and I think these recommendations are good and should be implemented as much as possible. However, they tend to overlook or ignore the effect of an individuals discipline when it comes to exercising consistently.
To put this as simply and as tactfully as I can many patients and the general public should recognise that exercise just needs to get done, even if they are hard, difficult, or painful. As a physio, I give exercises to patients because they address their problems and issues, such as a lack of strength, capacity, or confidence to a movement or a task. I don’t give patients exercises just because I want too, or because they enjoy them, or fit with their preferences.
Don’t get me wrong if I can find an exercise that a patient enjoys doing then thats great, but often I cant, and we don’t live in a perfect world. To be honest not many of my patients get over excited about the squats, deadlifts, or overhead presses I ask them to do. I know some of the online functional therapeutic movement gurus think this is abhorrent, lazy, and ineffective and that I should try harder to find an exercise that my patient likes to do, but this is just not always possible, or practical, or the best thing to do.
Most busy physios simply don’t have the time or resources to explore all the potential barriers and issues of why a patient may not do an exercise. Nor is it possible or practical for most physios to play around experimenting with different exercise or movement ideas to find one that best suits the patients preferences the best.
Instead, a physio needs to find an exercise that will do the job quickly and efficiently and that a patient can do effectively. This often means the exercise is a simple well known and trusted exercise such as a squat, deadlift, or overhead press, not a sexy, novel, exciting, fun, but often bull shit exercise, nor should it have to be.
In summary more patients and the general population need to realise that if they want to improve their health, or have a better quality of life then they have to do things they don’t like or want to do. Things such as eating healthily, going to bed earlier, and exercising more. This doesn’t mean it has to be a complete ball ache all the time but it needs to be recognised that life needs to be hard, difficult and occasionally painful at times.
As always thanks for reading