LinkedinEmail
Chiudi
Come migliorare la motivazione e renderla duratura

Come migliorare la motivazione e renderla duratura

E’ davvero possibile migliorare la motivazione? Una delle domande che mi viene rivolta più frequentemente è: “Come si fa a trovare la motivazione  per fare sport?”, ci si chiede se sia davvero possibile che una persona comune possa, da un giorno all’altro diventare uno sportivo e mantenere questa abitudine nei mesi e negli anni.

Iniziare è facile, ma continuare con costanza…

Si dice che trovare la motivazione sia difficile, se ciò è vero, ancora più difficile è poi mantenere con costanza l’impegno preso. La dinamica la conosciamo un po’ tutti: di decide di iniziare uno sport pieni di entusiasmo, ma dopo poco si molla. In questo articolo cerchiamo di capire come meglio questa dinamica e come imparare a migliorare la motivazione.

Il ruolo chiave dell’aspettativa e del rinforzo positivo

Un ruolo importante lo gioca l’aspettativa: ci si immagina già belli tonici e muscolosi. Inoltre subentra quello che in psicologia si chiama “rinforzo positivo“, quindi l’acquisto dell’abbigliamento del materiale nuovi fiammanti, la scelta della palestra alla moda, la app di ultima generazione per monitorare i risultati ecc Tutto questo accresce il nostro entusiasmo e ci carica. E’ dunque evidente che tutte questa preparazione sia un ottimo stimolante in questa fase iniziale.

La parabola discendente della motivazione nei primi 2 mesi di attività sportiva

A questo punto si comincia l’attività sportiva. Subentrano quindi la fatica, la paura di non farcela, il senso di inadeguatezza, sentimenti negativi che però non ci scoraggiano subito. Infatti la prima settimana, non si salta una lezione, anche la seconda settimana di solito scorre tranquilla. I primi segni di cedimento si vedono di solito fra la terza e la quarta settimana. Infatti trascorsi 15/20 giorni spesso si va incontro alla “riduzione dell’impegno” vogliamo continuare, ma riduciamo il carico, ad esempio passando da tre a due lezioni a settimana.  In questa fase c’è ancora “tenuta”, ma poi i giorni passano, i risultati non arrivano e poco alla volta si riduce la frequenza, fino a mollare del tutto entro la fine del secondo mese.

Cos’è che ci fa perdere l’entusiasmo che avevamo all’inizio?

Ma cosa è stato a farci perdere l’entusiasmo? Cosa ne è stato dell’emozione, dell’eccitazione e della voglia che avevamo all’inizio? La motivazione se ne è andata, e senza il motore trainante della nostra vita, restiamo fermi. Come se la nostra macchina ci avesse lasciato a piedi. Non c’è nulla che abbia più forza della motivazione per farci muovere nella giusta direzione, ecco perché serve trovare quella giusta.

Montare il motore di una 500 su una macchina da corsa

Immaginate di voler correre una gara di formula Uno, è chiaro che dovrete avere un motore sufficientemente potente rispetto al vostro scopo. Se avete il motore di una 500 sicuramente non vi porterà  molto lontano e dopo qualche tornante rinuncerete. Se invece volete fare una gita fuori porta una 500 andrà benissimo, avrete un motore adatto all’obiettivo che vi siete posti. Tutto questo per dire che la motivazione dovrà essere proporzionata allo scopo da raggiungere, altrimenti non riuscirà a sostenervi fino all’obiettivo.

Come migliorare la motivazione in 4 passi

Prima di iniziare a fare uno sport dunque dobbiamo dedicare tempo e riflettere sulla motivazione che abbiamo. Anzitutto credo che sia importante capire una semplice equazione: motivazione sbagliata = obiettivo fallito. Quindi ecco come muoversi per migliorare la motivazione e renderla sufficientemente efficace.

T Trovate uno scopo forte.

In primo luogo é importante ragionare bene sul nostro scopo, sceglierlo con cura. Infatti se il vostro scopo è “forte” saprà guidarvi nelle scelte che dovrete affrontare.

Facciamo un‘esempio di scopo sbagliato: decidete di correre 5 km tutti i giorni e vi ponete come scopo quello di rassodare i vostri muscoli. E’ evidente che, in questo caso, lo scopo è troppo debole:  se dopo un mese non vedrete risultati  potrete al massimo aspettare un altro mese, poi mollerete poiché ciò che fate non vi avvicina allo scopo. Al contrario provate a pensate  a questa situazione: decidete di correre 5 km tutti i giorni con lo scopo di  per godere del benessere fisico e psicologico che la corsa vi da: già dalla prima corsa potete raggiungere il vostro scopo e ciò alimenterà la motivazione a continuare.

C Create un progetto.

Ebbene sì, dietro a una motivazione forte c’è sempre un progetto strutturato. Non è sufficiente fissare un traguardo, ma anzi maggiori saranno le tappe, maggiore sarà la motivazione.

Considerate l’esempio sopra, abbiamo fissato lo scopo principale che è quello del benessere attraverso la corsa. Se vogliamo migliorare la motivazione in primo luogo dobbiamo declinare questo benessere in micro obiettivi, ciò aiuta molto poiché ogni volta che ne raggiungerete uno, la motivazione a proseguire crescerà, ecco qualche esempio molto pratico:

  • la prima settimana correre per un km senza camminare, la seconda per due km ecc con l’obiettivo finale di correre entro 3 mesi tutti e 5 i km senza fermarmi.
  • perdere un po’ di peso e quindi verificare che il mio peso scenda,
  • migliorare il tono del mio umore, quindi controllare i miei stati d’animo dopo la corsa,
  • ridurre l’ansia e il nervosismo controllando come reagisco alle difficoltà quotidiane.

In questo caso per una accurata programmazione degli scopi è consigliabile rivolgersi a uno specialista che potrà aiutarvi a stendere un piano dettagliato di psicologia dello sport  con tecniche di mental training come il goal setting e l’imagery.

Add letter here Procedete a piccoli passi.

Ricordatevi sempre che qualsiasi obiettivo, anche il più ambizioso inizia…con il primo passo. Ne deriva che, sia che vogliate scalare l’Everest, sia che vogliate percorrere un sentierino di montagna, dovrete sempre e comunque procedere un passo alla volta.

Di conseguenza per migliorare la motivazione occorre che ogni giorno spostiate il focus della vostra attenzione su cosa potete fare, esattamente quel giorno, per raggiungere il vostro scopo finale.  A questo punto vi svelo un segreto: immaginate di voler correre ogni giorno la mattina prima di andare al lavoro. La cosa più sbagliata che potreste fare è pensate a centinaia di mattine in cui dovrete alzarvi presto, a ore e ore di sonno perse, o di faccende domestiche non sbrigate. Spostate la vostra attenzione solo su quello che dovete fare oggi, dimenticate tutta la strada che avete davanti, altrimenti vi sembrerà infinita e l’obiettivo irraggiungibile.

Ricordatevi che la motivazione contiene al suo interno la parola azione: non c’è niente di più motivante del “fare”.  Sconfiggete la pigrizia facendo oggi un piccolo passo, sarà questo a muovervi per il passo di domani. Altrimenti continuerete a procrastinare pensando alle migliaia di passi che dovreste fare. Dunque cosa aspettare? Siete ancora lì?

236 pensieri su “Come migliorare la motivazione e renderla duratura

  1. I’ve been browsing on-line more than 3 hours nowadays, but
    I never discovered any interesting article like yours.
    It is lovely value sufficient for me. Personally,
    if all site owners and bloggers made good content as you probably
    did, the net can be a lot more useful than ever before.

  2. Having read this I believed it was rather informative.

    I appreciate you finding the time and effort to put this short
    article together. I once again find myself spending way too much time both reading
    and commenting. But so what, it was still worthwhile!

  3. I think this is one of the most significant information for me.
    And i’m glad reading your article. But should remark on few
    general things, The website style is perfect, the articles is really excellent : D.
    Good job, cheers

  4. Oh my goodness! Impressive article dude! Thank you,
    However I am experiencing problems with your RSS.
    I don’t understand why I am unable to join it. Is there anybody getting similar RSS issues?
    Anyone that knows the solution can you kindly respond?
    Thanks!!

  5. I believe everything typed was actually very reasonable.

    But, think about this, suppose you were to create a awesome headline?
    I am not saying your information isn’t good., but suppose you added a title
    that grabbed a person’s attention? I mean Come migliorare la motivazione e renderla duratura – Studio
    Cristina Uccelli is kinda plain. You should look at Yahoo’s
    front page and watch how they create news headlines to grab viewers interested.
    You might add a video or a related picture or two to get readers excited about everything’ve written.
    Just my opinion, it would bring your website a little bit more interesting.

  6. You made some decent points there. I checked on the net for additional information about the issue
    and found most people will go along with your views
    on this web site.

  7. Wow that was odd. I just wrote an really long comment but after I
    clicked submit my comment didn’t appear. Grrrr… well I’m not writing all that over again. Regardless, just wanted to say
    wonderful blog!

  8. Hi! Someone in my Myspace group shared this site
    with us so I came to take a look. I’m definitely loving the information. I’m bookmarking and will be tweeting this to my followers!
    Great blog and brilliant design.

  9. Great blog! Do you have any suggestions for aspiring writers?
    I’m hoping to start my own site soon but I’m a little lost on everything.

    Would you propose starting with a free platform like WordPress or go for a paid option? There
    are so many choices out there that I’m totally confused ..
    Any tips? Bless you!

  10. Hi! I know this is sort of off-topic however I needed to ask.
    Does managing a well-established blog like yours take a lot of work?

    I am brand new to blogging however I do write in my journal daily.
    I’d like to start a blog so I can share my experience and
    thoughts online. Please let me know if you have any ideas or tips for
    brand new aspiring bloggers. Thankyou!

  11. Attractive section of content. I just stumbled upon your
    web site and in accession capital to assert that I acquire in fact enjoyed account your blog posts.
    Anyway I will be subscribing to your augment and even I achievement
    you access consistently quickly.

  12. Fantastic goods from you, man. I have understand your stuff previous to and you’re just
    extremely fantastic. I really like what you’ve acquired here,
    certainly like what you are saying and the way in which
    you say it. You make it entertaining and you still take care of
    to keep it wise. I can not wait to read much
    more from you. This is actually a wonderful website.

  13. Howdy just wanted to give you a quick heads up. The
    words in your post seem to be running off the screen in Internet explorer.
    I’m not sure if this is a formatting issue or something to do with browser compatibility but I thought I’d post to let you know.
    The layout look great though! Hope you get the issue fixed soon. Cheers

  14. This is very interesting, You are a very skilled blogger.
    I’ve joined your rss feed and look forward to seeking more of your great post.
    Also, I have shared your website in my social networks!

  15. I’ve been surfing online more than 4 hours today, yet I never found any interesting article like
    yours. It is pretty worth enough for me. In my view, if all site owners and bloggers made good content as
    you did, the web will be much more useful than ever before.

  16. Heya i’m for the primary time here. I came across this board and
    I to find It truly helpful & it helped me out much. I’m hoping to present something
    again and help others such as you helped me.

  17. Woah! I’m really enjoying the template/theme of this website.

    It’s simple, yet effective. A lot of times it’s
    difficult to get that “perfect balance” between superb usability and appearance.
    I must say that you’ve done a awesome job with this.
    Additionally, the blog loads super quick for me on Internet explorer.
    Superb Blog!

  18. Heya i’m for the primary time here. I found this board and I to find It really useful & it helped me out much.

    I am hoping to present something back and help others like you
    helped me.

  19. Link exchange is nothing else except it is simply placing the other person’s
    website link on your page at appropriate place
    and other person will also do similar in favor of you.

  20. Do you have a spam problem on this blog; I also am a
    blogger, and I was curious about your situation; many of
    us have developed some nice procedures and we are looking to trade methods
    with others, why not shoot me an e-mail if interested.

  21. Nice post. I used to be checking constantly this blog and I’m impressed!
    Very useful information particularly the ultimate part
    🙂 I handle such information much. I used to be looking for this particular information for a long time.

    Thanks and good luck.

  22. Whoa! This blog looks just like my old one!

    It’s on a entirely different topic but it has
    pretty much the same layout and design. Wonderful choice of colors!

  23. Pretty section of content. I just stumbled upon your
    website and in accession capital to assert that I get actually enjoyed account your blog posts.
    Anyway I will be subscribing to your feeds and even I achievement you access consistently fast.

  24. Hi there, just became aware of your blog through Google, and found that it’s truly informative.
    I am gonna watch out for brussels. I will be grateful if you continue this in future.
    Numerous people will be benefited from your writing.
    Cheers!

  25. Howdy would you mind sharing which blog platform you’re using?

    I’m planning to start my own blog in the near future but
    I’m having a hard time choosing between BlogEngine/Wordpress/B2evolution and Drupal.

    The reason I ask is because your layout seems different then most blogs
    and I’m looking for something unique.
    P.S Sorry for getting off-topic but I had to ask!

  26. Nice post. I was checking continuously this blog and I
    am impressed! Extremely helpful information particularly
    the last part 🙂 I care for such information a lot.
    I was looking for this certain information for a long time.
    Thank you and good luck.

  27. I’ll immediately clutch your rss as I can not in finding your email
    subscription link or newsletter service. Do you have any?
    Please permit me realize so that I may just subscribe.
    Thanks.

  28. Howdy this is somewhat of off topic but I was wondering if blogs use WYSIWYG editors or if you
    have to manually code with HTML. I’m starting a blog soon but have no coding expertise so
    I wanted to get guidance from someone with experience. Any help would be greatly appreciated!

  29. I think this is one of the most significant info for me.
    And i’m glad reading your article. But wanna remark
    on some general things, The site style is perfect, the articles
    is really excellent : D. Good job, cheers

  30. Hey just wanted to give you a quick heads up.
    The words in your content seem to be running
    off the screen in Internet explorer. I’m not sure if
    this is a format issue or something to do with browser compatibility but I figured I’d post to let you know.
    The design look great though! Hope you get the issue fixed soon. Cheers

  31. You really make it seem so easy with your presentation but I find this topic to be really something which I
    think I would never understand. It seems too complicated
    and extremely broad for me. I’m looking forward for your next post, I’ll try to
    get the hang of it!

  32. Does your website have a contact page? I’m having a
    tough time locating it but, I’d like to shoot you an e-mail.
    I’ve got some suggestions for your blog you
    might be interested in hearing. Either way, great site and I
    look forward to seeing it improve over time.

  33. Hi! I’m at work surfing around your blog from my new iphone 3gs!
    Just wanted to say I love reading through your blog and look forward to all your posts!
    Keep up the excellent work!

  34. Hello There. I discovered your weblog using msn. This is an extremely neatly written article.
    I will be sure to bookmark it and return to learn extra of your useful information. Thank you for the post.
    I’ll certainly comeback.

  35. Hello very cool website!! Man .. Beautiful .. Superb ..
    I’ll bookmark your site and take the feeds additionally?

    I’m glad to find so many useful info right here within the publish, we need develop more strategies in this regard, thanks for sharing.
    . . . . .

  36. Hi there, i read your blog from time to time and i own a similar one and i was
    just curious if you get a lot of spam remarks? If so how do you reduce it,
    any plugin or anything you can advise? I get so much lately
    it’s driving me insane so any support is very much
    appreciated.

  37. Hi! I could have sworn I’ve visited this website before
    but after going through some of the articles I realized it’s new to me.
    Anyways, I’m certainly happy I discovered it and I’ll be bookmarking it
    and checking back often!

  38. Howdy I am so grateful I found your webpage,
    I really found you by error, while I was browsing on Yahoo for something else,
    Anyways I am here now and would just like to say cheers for a remarkable post and
    a all round interesting blog (I also love the theme/design), I don’t have time to read through it
    all at the minute but I have saved it and also added in your RSS
    feeds, so when I have time I will be back to read a great deal more, Please
    do keep up the fantastic job.

  39. I think everything published made a ton of sense.
    But, what about this? what if you wrote a catchier post title?

    I ain’t suggesting your content is not solid, however
    suppose you added a post title that makes people want more?

    I mean Come migliorare la motivazione e renderla duratura
    – Studio Cristina Uccelli is a little plain. You
    should peek at Yahoo’s home page and see how they write
    article titles to get viewers to click. You might
    try adding a video or a picture or two to get readers excited about what you’ve written. In my opinion,
    it might make your website a little bit more interesting.

  40. This design is wicked! You most certainly know how to keep a reader amused.
    Between your wit and your videos, I was almost moved to start my
    own blog (well, almost…HaHa!) Excellent job.
    I really loved what you had to say, and more than that, how you presented it.
    Too cool!

  41. Greetings! Quick question that’s completely off topic.

    Do you know how to make your site mobile friendly? My website looks weird when viewing from my iphone4.
    I’m trying to find a template or plugin that might be able to fix this
    issue. If you have any suggestions, please share.

    Appreciate it!

  42. First off I would like to say wonderful blog! I had a
    quick question which I’d like to ask if you do not mind. I was curious to find out how you center yourself and clear
    your head before writing. I have had a difficult time clearing my thoughts in getting my
    ideas out. I do take pleasure in writing however it just seems like the
    first 10 to 15 minutes are wasted just trying to figure out how to begin. Any
    recommendations or hints? Thank you!

  43. Hello There. I found your blog the use of msn. This is an extremely neatly
    written article. I’ll be sure to bookmark it and come back
    to learn more of your helpful info. Thanks for the post.

    I will definitely return.

  44. This is very interesting, You’re a very professional blogger.

    I have joined your rss feed and look ahead to searching for extra
    of your excellent post. Also, I’ve shared your web
    site in my social networks

  45. My coder is trying to convince me to move to .net from PHP.

    I have always disliked the idea because of the expenses.
    But he’s tryiong none the less. I’ve been using WordPress on numerous websites for about a year
    and am worried about switching to another platform.

    I have heard great things about blogengine.net. Is there a way I can import all my wordpress
    posts into it? Any kind of help would be greatly appreciated!

  46. You really make it seem so easy together with your presentation however I find this matter to
    be actually something which I believe I’d never
    understand. It kind of feels too complex and
    extremely large for me. I’m taking a look ahead to your subsequent submit, I will
    attempt to get the grasp of it!

  47. magnificent post, very informative. I’m wondering why the opposite experts of this sector don’t realize this.
    You must proceed your writing. I’m confident, you have a great readers’ base already!

Lascia una risposta

La tua email non verrà pubblicata.I campi richiesti sono contrassegnati *