Kicking Off Your Fitness Journey: The Secret Sauce of Motivation
September 28, 2023

When it comes to achieving peak physical health, the first step is often the steepest and the most daunting. Whether it’s the first footstep on the treadmill or the first dumbbell curl, the psychological barrier that looms over us can feel insurmountable. Understanding the mechanisms of motivation can empower you to break free from procrastination, propelling you into the fitness sphere where consistency eventually turns into a habit.


Motivation is not a constant but a fluctuating state, influenced by a myriad of psychological, emotional, and even physiological factors. Dopamine, a neurotransmitter in the brain, plays a crucial role. It serves as a chemical messenger that makes us feel good and thereby reinforces actions that lead to those feelings. If you’ve ever felt a burst of satisfaction from ticking off a task from your to-do list, that’s dopamine at work. Applying this principle to fitness means focusing on creating situations that trigger this dopamine release. A bite-sized approach can do wonders here. Instead of fixating on losing 30 pounds, aim for 3 pounds initially. Celebrate that win, no matter how small, and let that dopamine rush drive you to the next goal.

Momentum plays a vital role too. According to Newton’s First Law, an object at rest stays at rest, and an object in motion stays in motion unless acted upon by an external force. Our willpower is that force. Once you get moving, inertia will make it easier to keep moving. Start small. Don’t aim for an hour-long gym session; start with ten minutes of brisk walking. The aim here is to go from zero to one. Once you have broken through that inertia, augmenting duration or intensity becomes easier.

Social commitment can act as a catalyst for sustained motivation. Making your workout goals public or having a workout buddy brings about an external layer of accountability. This external pressure often acts as the required push for many people. It leverages the human psyche’s inherent aversion to social disapproval to keep you committed.

Let’s also talk about habit loops, composed of a cue, routine, and reward. Take brushing your teeth, for instance. The cue might be waking up, the routine is brushing, and the reward is a fresh feeling. The same can be applied to working out. Your cue could be your workout attire laid out ready each morning, the routine is the exercise, and the reward could be a favorite post-workout snack or the satisfaction of ticking off the workout on your calendar.

Visualization is a potent tool used by athletes worldwide, where you vividly imagine yourself accomplishing your workout goals. This mental imagery stimulates the same neural pathways in your brain as the action itself would. Thus, it primes your brain for the real action, making the task feel less daunting when you actually perform it.

Lastly, let’s touch upon contingency management. This involves setting up immediate penalties for not engaging in the behavior you’re trying to establish. It could be as simple as putting $5 into a jar every time you skip a workout session. The key is to make the consequences immediate because our brains are hardwired to prioritize immediate rewards or penalties over distant ones.


Starting is the hardest part because it involves battling inertia, habit formation, and sometimes even social stigma. However, understanding the neuroscience and psychology of motivation can equip you with the tools to overcome these barriers. No mountain was ever climbed in one giant leap; it’s the aggregate of countless smaller, consistent steps that leads to the peak. Your first workout is that first step. Now that you know the ropes, there’s nothing to hold you back. Take that step today, not tomorrow, and certainly not “someday.” Because “someday” is the thief that robs you of the opportunity to make today meaningful.