4 scientifically proven way to force yourself to do sports

This article is not for those who are only one word "must" in order to overcome laziness because of the circumstances. We hope that it will serve the remaining good service.

1. Invent yourself a tangible reward

Bird in the hand better than two in the bush. Ghost goal a la "good health", "longevity", "mind blowing body" or "I'm in the trend" may be palpable enough for most. What to do? Invented a reward that you can "feel". For example, you can treat yourself to something sweet after a grueling hike in swimming pool.

For information on how this works, recounts Charles Duhigg (Charles Duhigg) - American writer, a graduate of Yale University and winner of the Pulitzer Prize for Excellence. In his book, "The force of habit. Why do we live and work this way, and not otherwise, "Charles delves into the scientific basis of formation of ossified habits and describes a three-step creation of a neurological" loop habits. " Let us try to briefly explain what it is.

Firstly, there is a sign, causes the brain to turn on automatic mode and run the usual action, then follows the action itself (physical, mental, and emotional), and ends all give remuneration. The last step is especially important: thanks to him, the action takes on a definite benefit for you. It is because of his brain knows that Worth It, and in the future more likely or just automatically launches the "loop habits."

Let's translate read in a real situation. You collect a bag at the gym (sign), exercise (action), relax at the latest issue of your favorite TV series (reward).

Over time, the motivation starts to come from the inside, because the brain is directly associated with the sweat and pain of the upcoming release endorphins - those hormones of happiness, that give delight to our brain.

2. Give public commitment

Cool to be a full-fledged master of his words: wanted - gave it wanted - took! Any liability of the offending party, for example, for the failure jogging. However, it is only to express his intentions publicly, as the rules of the game change seriously. Try to put in Instagram a photo of his new sneakers, and there give an oath to try them in the five-kilometer race. Believe me, you will find many caring and thoughtful judges. :)

You are not afraid of bold and hairy popliteus comments? Make the material contract penalties. Select a happy "victim" and promised to pay her a certain sum for each fact workout breakdown. Of course, the figure should be pricked: someone is enough for a couple of dollars, and in some cases the rate will rise to hundreds. And certainly "halyavopoluchatel" will keep track of your sports (non) successes.

The effectiveness of this approach confirms Jeremy Goldheber-Fibert (Jeremy Goldhaber-Fiebert) - PhD, associate professor of medical sciences at Stanford University. Jeremiah refers to the popular website stickKCreated by economists at Yale University. On the site, users can express their intentions in that whatever was to realize his purpose in life, to paint a plan to achieve it and to stake their reputation or coin. Years of academic research confirms that greedy little people do not like to lose money such public contracts threefold increase the chance of success. Moreover, long-term agreements take precedence over short-term.

3. Work on positive thinking

99% of early-ups are not good. However, it is to imagine how you will extend the evening in bed with your favorite book in his hands, as immediately pleasurable anticipation notes will paint no longer such a terrible morning. Now you are among the remaining 1%! And all because of that positive visualization - a true ally of motivation. Think about how cool to watch the birth of your press cubes, and moral strength to hike in trenazhorku appear by themselves.

However, some dreams are not enough - certain conditions must be met. About them tells Gabriel Jettingen (Gabriele Oettingen) - Ph.D., a psychologist at New York University, author of several books. In his work "Rethinking positive thinking" Gabriel describes the strict structure positive thinkingThat could give a positive result. It consists of:

• understanding of what you want to achieve;
• representation of what the result of associates;
• determining the obstacles that may encounter on the way to the goal;
• formulate ways to overcome potential obstacles.

The proposed scheme is based on the study, which was attended by about fifty students with a firm intention to eat more healthy food. Girls offered to provide the benefits of proper nutrition. Those who clearly understood the purpose and built a detailed plan to achieve it, were more successful in their quest.

4. Get cash reward

Whatever muttered idealists, the money will still rule the world. Even future US presidents fall into his chair with the help of former presidents, immortalized in the currency with a green tinge.

With regard to the subject of money can help motivate you to sporting achievements. This is evidenced by Gary Charness (Gary Charness) - PhD, theoretician of economic science at the University of California. Words are backed by research, according to which the monetary encourage increased frequency of visits to a gym twice.

Of course, only a few can be found a generous sponsor who dare to accompany your physical training to achieve a strong ruble. Therefore, you can try the web service Gym-pact. Community pays for its successful training at the expense of those who skip classes. All are thrown off, and the court distributes the money among those who firmly chosen the road goes. Of course, the lazy do not get anything.

Unfortunately, the service does not work in all regions of the world, check.

And how do you motivate yourself up off the couch?