What is motivation? I think a useful definition in the context of behavior change is that it is the driving force that will enable you to do the work and make the sacrifices for you to succeed in changing your behaviors for the better.
Where should it come from? The most effective motivation comes from within yourself. Changing your behaviors, to lose weight or quit smoking is hard work. You won’t succeed if you are just trying to please someone else, but, that external validation can add to your momentum. Even though motivation comes from within, it can have an external component to it.
How do you get motivated? Ambivalence often makes the decision to change difficult. Those reasons to change need to be looked at along with the reasons not to change. You may want to list the Pros & Cons of changing your behaviors. Divide a sheet of paper in two by drawing a line down the middle. On one side list the Pros, and on the other, the Cons. Here’s an example for starting a weight loss program:
| PROS | CONS |
| Will look better at high school reunion | Will need to buy new clothes |
| Lower health risks | Will need to spend time planning meals |
| Will get in better physical shape | Will need to fit exercise into daily routine |
| May be able to lower doses of some meds | Might feel hungry at times |
| Less stress on knees, so less pain | Will need to stop eating some favorite foods |
| More attractive | |
| More energy |
Usually this exercise results in many more Pros than Cons. And the Pros are more significant advantages than the inconveniences of the Cons.
Finally, if after listing the Pros and the Cons you are still on the fence as far as changing, ask yourself this question, “What would have to happen in your life to make you commit to making the changes necessary to lose weight?” Would you need to have a heart attack or develop diabetes? While you may not be ready to start now, thinking in these terms can help move you along to where you will have the motivation to start.
Let me know what you think!
For Your Health! – Dr. Bob