If we look to fitness influencers on YouTube, Instagram, and other platforms, it can seem like staying active is effortless: wake up at 5 a.m. full of energy, go for a long run before work, and then ride bikes with friends in the evening. For most of us, however, everyday life looks very different, and this can quickly become discouraging. Alternatively, we might try to fill every free moment with exercise and burn out after a few days because it’s simply too much.
Often, it helps to choose more realistic role models because what we see on social media rarely reflects reality.
Understanding Motivation
To maintain an active and healthy lifestyle, it’s important to distinguish between intrinsic and extrinsic motivation:
- Extrinsic motivation comes from external rewards, like a pay raise after hard work or a good grade in school. It’s not bad in itself, but it often makes us give up more quickly when we encounter setbacks.
- Intrinsic motivation means pursuing a goal for its own sake, without expecting an external reward. The journey itself is the reward. People driven by intrinsic motivation stick with it longer, even when setbacks occur.
Set Intrinsic Goals Instead of Extrinsic Ones
Focus on the process, not just the outcome. If you want to exercise more, it’s less helpful to compare yourself to fitness influencers or aim to become as fit as they are. Instead, think about the personal benefits of exercise: preventing illness, having more energy, feeling happier and more balanced. Exercising for the joy of movement keeps you motivated in the long term and makes it easier to handle setbacks, like missing workouts or getting injured.
Goals Help You Stay on Track
This doesn’t mean you shouldn’t set goals at all. The key is that they’re realistic and well-planned. One useful approach is the Rubicon model, which describes the journey from setting a goal to taking action. The process can be divided into four phases:
- Weighing Options: Consider the pros and cons and form an intention.
- Planning: Define concrete steps such as “How will I achieve this goal?” and “How will I handle obstacles?”
- Acting: Follow the plan step by step, for example by running regularly.
- Evaluating: Reflect on the entire process, check if the goal was reached, and adjust if necessary.
Conclusion
Don’t be misled by unrealistic portrayals on social media. Focus on your own pace, discover how much exercise feels good for you, treat the journey as the goal, and create concrete action plans. This way, you can handle setbacks and achieve your fitness goals in the long run.
Further reading:
Achtziger, A., & Gollwitzer, P. M. (2009). Rubikonmodell der Handlungsphasen. In V. Brandstätter (Hrsg.), Handbuch der Allgemeinen Psychologie: Motivation und Emotion (S. 150–156). Göttingen: Hogrefe. Abgerufen von https://kops.uni-konstanz.de/server/api/core/bitstreams/9e5044bd-0ab4-4f61-80d0-f3693f5368ec/content
Teixeira, P. J., Carraça, E. V., Markland, D., Silva, M. N., & Ryan, R. M. (2012). Exercise, physical activity, and self‑determination theory: A systematic review. International Journal of Behavioral Nutrition and Physical Activity, 9(1), 78. https://doi.org/10.1186/1479-5868-9-78