How to Use Your Brain Power for a Better Workout

“Sometimes getting on the bike or hitting the pavement is more a mental game than a physical one,” according to The New York Times.

Many experts say that the key to motivating yourself to exercise — and having better and more regular workouts — is in the mind rather than the body. Even though we know exercise is good for us, 75% of Americans don’t meet the recommended guidelines, says the National Center for Health Statistics.

However, a few tools and tricks can inspire you to go to the gym or go for a run.

First, try making it a game. “The brain loves a game, especially if it’s hard to predict or offers intermittent rewards,” said Daya Grant, a neuroscientist and a mental performance coach in Los Angeles. “Use that to your advantage.”

Some apps for your phone can track route and pace, and others add games or missions via audio to encourage you or make your workout more fun. Smart trainer apps can help you take a virtual ride or run with friends in other locations. And in-person group fitness classes may offer games to mix up what the group will do next or challenges that have them competing with, or working alongside, others in class.

Utilizing customized fitness plans or working with personal trainers are helpful motivators. “Our brain also loves things that seem tailored for us,” says The Times. Studies show “athletes who believed they had received a customized workout plan outperformed those who thought they were following a generic one.” 

Another trick to enjoy exercise and stay motivated is to do the most challenging part first and gradually tackle more manageable workout segments. This way, you feel a sense of enjoyment and accomplishment, and often perceive the exercise in a positive light. 

Try stacking your habits together consistently over several weeks. For example, if you take your child to school at a specific time, then make sure to regularly go for a run or lift weights right before or right after each day. This way, the decision point and willpower are removed from the equation. 

Perhaps most effective: Sign up for a race or tournament, book a class in advance or pay for a training session upfront. Knowing that you’ve already committed or that someone else is counting on you — and adding an emotional connection — often leads to following through.

Here are four ways, via The Times, to trick your brain into a better workout:

• Game it up.
• Tailor it to fit.
• Work like a (Pavlovian) dog.
• Make an emotional commitment.