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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?

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