Is starting really the hardest part?
As we begin a new year, resolutions are being made. I've heard it 1000x "starting something new is the hardest," but I disagree. I'm not saying starting something new is easy because it's not. But there are more challenging parts of the journey. Working in the fitness industry, I've noticed 2 common friction points. 2-3 months after starting and when a goal is accomplished.
Walking into a new fitness facility, there's a lot of excitement. A fun atmosphere, smiling faces, and a new lifestyle awaits. As you sign membership agreements, the only thoughts through your head are to clear this transactional area, change out of your work clothes into your new gym outfit and join the herd. The herd of healthy living and fitness.
"Dopamine is a molecule in the brain and body that is closely linked to our sense of motivation. It can also enhance our depth of focus and lower our threshold for taking action toward specific goals" - Andrew Huberman, Ph.D.
As we step into that first yoga class or grab a barbell, we have a lot going on in our bodies. As we work out, our dopamine increases, moving us above our baseline and increasing our excitement and joy. If you're anything like me, you're filled with caffeine to hit the gym, which may help increase those dopamine receptors, AND your headphones are maxed out on volume bumping nothing but bangers. You're fired up for every rep and you feel Goooood.
The excitement and drive towards this new lifestyle are high, and you wonder why you didn't start sooner. Still, that feeling begins to fade in time... a few months later, we tell ourselves that the lifestyle of fitness we loved so much initially isn't for us.
Something similar happens when we accomplish a goal. I realized this when I completed my first few ultramarathons (the runner's blues). I trained hard for months and had a good race. After the race, initially, I was excited to prepare for the next, but I could barely slip my running shoes on a few weeks later. This "lull" is a physiological effect that makes us human. After completing a very challenging goal, I had a big dopamine rush that sent me above my typical baseline. The old saying is true, what comes up, must come down. The first time I experienced this, it took me 2 months to sort myself out. I felt no motivation or drive to work out and would beat myself up. Don't do that. As I said, this is extremely common.
Here are a few things I've learned about dealing with those swings of motivation or drive. It all comes down to managing the “highs” for me.
Understanding that it's normal to have little to no "motivation" or "drive."
I recognize the “highs” the same I do as the “lows.” They won’t last, but my discipline to continue will.
Reframed my thinking of goals/races. I find more joy in the journey (my training) than in the destination (the race/goal). When I get close to a race, instead of focusing 100% on the race, I'm already getting excited and planning my training for after.
Planned "Fun runs/workouts." Instead of everything being regimented, I'll have days where I'll just run or work out whatever I want in the gym. No plan. Just have fun with it. Enjoy it.
Work out/run without headphones. Most of the time, I have my earbuds in, but I try to manage it more. We can't and won't be amped up for every workout, and that's okay.
Caffeine.. Like headphones, I fuel most days with caffeine, but I manage my intake. I don't use 300mg pre-workouts anymore. A cup of coffee is more than enough. On my hard days, when I run and lift, I'll have an energy drink in-between. I do this for a few reasons. It feels like a reward on a tough day. Also, caffeine has positive reinforcing effects. Same reason I like to hit the coffee shop after long runs on the weekend. Reinforce hard work positively. Or I'm just using it as an excuse to get coffee..
Talk to someone. That's what friends and family are for, to help you through the hard times. If the lows are too much, seek professional help. I used to think you had to swallow emotions and not deal with them. The opposite is true. Asking for help is a true sign of strength.
Much love