On 1 January did you promise yourself that “this year would be different” only to find that your motivation is already flagging? Do you regularly skip your gym sessions because you are not in the mood for exercise? Or not fill in your online diary because you feel too tired? Do you ever say to yourself, “I just don’t have the motivation”?
Introducing Dr Russ Harris
Russ Harris is a psychotherapist and the author of 4 books. He is a world expert on ACT (Acceptance Commitment Therapy), which is a mindfulness-based approach to changing our behaviour. He spoke to The Biggest Loser Club about the vexed issue of motivation.
"The common view is that motivation is a feeling,” he says. “It’s when you’re buzzed and revved up and you really feel like doing something.”
The problem with this, according to Russ, is that we have little control over our thoughts and feelings. We can’t rely on the right feelings coming along when we want them to. What’s more, the mind is an excuse-generating machine and presents us with any number of convenient excuses not to do something if we’re that way inclined.
Getting stuck with no motivation
If we equate motivation with that pleasant feeling of being excited and positive, we get stuck waiting for the right mood before taking action, whether that’s going to the gym before work or having an alcohol-free evening.
"Don’t wait for the right feeling before deciding to do something,” Russ says. “Do what matters to you regardless. Keen athletes, sports people and gym-goers often don’t feel like training. But afterwards, you can rely on feeling great.”
Discomfort versus values
In many situations that require effort, such as sticking with a weight loss plan, we are caught between 2 competing desires:
- to avoid discomfort (being sweaty and out-of-breath, giving up nasi lemak for breakfast with the crew)
- to act on our values (taking care of our health, being persistent and determined, being fit and active)
These competing desires pull us in opposite directions. By recognising this we can assess what really drives our choices: is it the desire to avoid discomfort, or the desire to act on our values?
The desire to avoid discomfort is basic human nature, but it doesn’t guarantee happiness. “The avoidance-driven life is far less rewarding than the values-driven life,” says Russ.
"When people tell me they have no motivation, they really mean they prefer to avoid discomfort unless they are in an upbeat frame of mind. But people who are successful in any area of life don’t wait for the right mood. They have a significant commitment to what they want to achieve and this brings about a different mindset from being pumped up.”
Remember, being committed comes before being motivated. “The golden rule is actions first, feelings later,” says Russ. We have more control over our actions than our feelings, which is worth remembering next time you’re debating with yourself about lacing up your trainers.
Core values
Russ explains it is difficult to sustain positive feelings towards reaching a challenging goal such as losing 10kg.
“What comes afterwards?” he asks. “What you need to keep going is a deeper and more meaningful motivation that will sustain you for a lifetime. And that comes from being committed to your core values.”
Ask yourself what are your core values around health and fitness.
- To be a good role model for your kids?
- To live a long vigorous life?
- To become skilled at a sport or physical activity?
- To have fun and contribute to team spirit?
Get in touch with your values so you can be guided by them and reap the rewards of a values-driven life.
Personal journey
Russ Harris has endured his own struggles with weight loss and poor self-esteem. When he was 9 years old he was fitted for a suit for a wedding, but there were no pants big enough for him. He was teased and picked on at school and later at medical school.
While at medical school he had huge fluctuations in his weight. He swung from working out intensely and packing on muscle to achieve a dream body to letting it all go again. By the time he was 24 he was morbidly obese.
When he was a young GP he discovered an interest in the psychological aspects of health and how the mind, body and central nervous system are closely interrelated. This interest spread to Eastern philosophy, meditation and mindfulness techniques for treating depression and anxiety. He applied these concepts to his own problems until he gradually achieved a healthy weight.
Russ admits his greatest personal challenge is in the realm of health – as it is for many of us. He occasionally backslides now, but quickly gets back on track. He says, “We can keep on learning and growing until the day we die. We can get better at living in tune with our values and taking action when we don’t feel like it.”
Principles of ACT
A = Accept our thoughts and feelings, even the difficult ones like boredom or fear of failure
C = Choose a valued direction, one that fits with what you want to stand for
T = Take action mindfully, and live fully in the present moment