Paul
Hersey and Kenneth Blanchard developed the Situational
Leadership® model thirty-some years ago,
yet its practicality and versatility are as reliable
as ever. The situational approach tells us, among
other things, that it’s a mistake to expect self-motivation
and self-direction from a person who is new to a task
and doesn’t have a clue how to proceed. A beginner
at anything tends to be self-conscious and clumsy
if not downright incompetent. Beginners need structure,
guidance and supervision.
In
managing our own lives, we apply this principle over
and over again, borrowing structure from road maps,
manuals, cook books, instruction sheets, and soliciting
what amounts to supervision from friends, coaches,
master teachers, experienced colleagues and wise elders.
Why then, when we start an exercise program, do we
expect self-motivation and self-direction from the
very first day?
Applying
the Situational Approach to Your Workout
Self-motivation
and self-direction do eventually come, but not if
you abandon your exercise program during the initial
weeks due to pain, boredom, insufficient incentives,
or time constraints. Somehow you must get to the point
where you genuinely value your workout. After that,
you’ll make it a priority because you want to.
Ten
Ways to Give Structure to Your Exercise Program
1.
Identify
someone to act as your “coach” — a person who takes
your exercise program seriously and will applaud your
progress and confront you if you slack off.
2.
Work out
with a friend who is at least as committed as you
are — more so if possible. Make sure someone is waiting
for you every day.
3.
Block out
exercise dates/times on your calendar a month or more
in advance — and don’t forget to add them to the family
calendar.
4.
Pay in advance
for twelve or more weeks of classes (yoga, aerobics).
5.
Sign up with
a Web calendar service that includes an e-mail reminder
service.
6.
Read books
and magazines related to your exercise of choice.
Learn as much as you can about training and technique.
7.
Join Internet
discussion groups related to health and fitness in
general and your favorite form of exercise in particular.
8.
Join a neighborhood
or community group that meets regularly for runs,
walks, tennis or other activities. The latest craze
in a few urban areas is skipping!
9.
Keep athletic
shoes, clothing and equipment in prominent, highly
visible locations. Tape all relevant receipts to your
mirror as a reminder of how much you’ve invested.
10.
Tell your
family and friends that exercise is a top priority
and make them aware of all committed time slots. Ask
them not to derail you with conflicting invitations
or demands.
Self-Motivation
Kicks In Around Week Eight
Personal trainer and fitness writer,
Ray Munson (http://balance.net), describes five fitness
stages beginning with the discomfort (beginner) stage.
Stage
1: Discomfort.
Munson urges that you get a personal trainer or at
the very least an exercise partner during this two-to-eight-week
period. If you don’t progress past this stage, you’ll
always see exercise as “hard work” or a “necessary
evil.”
Stage 2: Perception. At this stage, you start to notice improvements.
Your clothes are a little looser, your breathing a
little easier, your reflection in the mirror a little
slimmer. This is where real motivation kicks in.
Stage 3: Observation. Pretty soon other people notice the new
you and offer compliments and positive feedback. More
motivational fuel.
Stage 4: Maintenance. After a few months,
the compliment stream starts to dry up. Everyone expects
you to look good. No problem. By now you are largely
inner-directed.
Stage
5: Enjoyment.
At last, you are hooked on exercise and never
need worry about motivation again.
The
Exercise Habit Involves Both Body and Brain
Michael Gilewski, clinical psychologist
with Cedars-Sinai Medical Center and a marathon runner,
points out that the brain's cerebellum (Latin for
“little brain”) is your “habit center,” helping to
shape and control behavior through repetition and
reinforcement. When you try to establish a habit,
the little brain becomes your “little friend” by forming
nerve connections. The more connections, the firmer
the habit.
Gilewski
has these suggestions for establishing the exercise
habit:
-
Begin
today.
Use any motivation to get started.
-
Start
simply.
A brisk walk around the block will do.
-
Aim
for success.
Set realistic goals and reward yourself for achieving
them.
-
Research
your sport.
Read, explore facilities and bone up on workouts.
-
Don't
overdo it.
After a tough run or sweaty workout, take it easy.
Go for balance.
-
Stay
on track.
Give exercise top priority.
-
Make
exercise a part of your life.
Expand your fitness activities, socialize with
other enthusiasts, embrace an active lifestyle.
This
article is for information purposes only and is not
intended as a substitute for medical advice. Your
health and lifestyle may make the outcomes different
for you. You should consult with a physician or other
health-care professional familiar with nutrition,
prevention, and related health issues.
