Talk To Your Future Self About Exercise

By Jerry Mcmullin

Self motivation is a skill you can learn. Here is one way you may be able to increase your ability to stick with an exercise plan. This approach could supplement rather than replace other self motivation strategies you already use.

Before you begin, read a few articles on the benefits of exercise. Many can be found on the Internet. Then write down your specific exercise goals for the next six months. Include in the goals how you will exercise, how long, where, and when. You may want to include a plan to gradually increase your level of exercise. Don't be afraid to be optimistic, but make sure your goals are not overwhelming. They should be doable. Check with your doctor to make sure they are realistic and beneficial. Think about the ways regular exercise can improve your life.

Print a copy of this article so you can follow the directions as you go through the activity below. Repeat this activity as often as you want. Vary it to meet your needs.

To begin this self motivation activity, set aside about twenty minutes of uninterrupted time. Disconnect your phone and turn off your cell phone so you won't be interrupted.. If you want to listen to music while you do this, choose something relaxing. Arrange two comfortable chairs so they are facing each other about five feet apart. In this activity you will be moving back and forth between them. Place a copy of your exercise goals by one of the chairs. You may wish to have a friend guide you through this so you can focus on exercise motivation.

Sit down in the chair by the copy of your exercise goals. Review your goals and recall the benefits you will receive from exercising. Take a few deep breaths and just relax. Look at the other chair. Imagine that you see your future self six months from now sitting there. Your future self has met your goals -- has succeeded at exercising regularly for six months. Try to guess how that self feels about the success. Ask your future self (either out loud or in your mind) each of the following questions and any others that you feel may be helpful.

1. As you look back over the past six months, how do you feel about your exercise success?

2. What obstacles did you face to reaching the exercise goals?

3. How did you meet and overcome those obstacles?

4. How did you make sure that you remembered the goals?

5. What did you say to yourself and what did you visualize on days when you just didn't feel like exercising?

6. How did you restart when you had to stop (e.g., because of illness)?

Relax, take a deep breath and give your future self a minute or two to think about your questions. Then move to the opposite chair, sit down, and relax again.

Now that you are in the opposite chair, be your future self. Get into the part -- play the role. Let the impact of the last six months of success sink deep into your system. Enjoy the feeling. Look across to the opposite chair and imagine you see yourself six months ago. Your previous self in the opposite chair is seeking the motivation that empowered you to succeed. To get that motivation, your previous self has asked you some questions. If you answer them enthusiastically and in detail, you can encourage your previous self to achieve the success that you now enjoy. Answer the questions one at a time. Specifically, talk to your previous self about:

1. How good it feels to have succeeded and why

2. Each of the obstacles you encountered and why they had to be faced

3. What you did to meet and overcome those obstacles

4. How you were able to remember your exercise goals

5. What you said to your self and what you visualized when you needed extra motivation

6. How you restarted your exercise after times when you had to stop (e.g., because of illness)

When you have finished answering the questions, give your previous self a pep talk. Say whatever you feel may help your previous self have the desire and determination to exercise.

Relax, take a deep breath and give your previous self a minute or two to process what you have shared.

Then move to the opposite chair, sit down, and relax again. You are back to being your present self, but you probably have a greater awareness of what success will feel like and how to achieve it. Thank your future self for the encouragement. Look at your exercise goals. Honestly assess how likely you are to actually exercise at the next planned time. If the likelihood is greater but still less than 100% you may wish to repeat this activity.

Jerry McMullin has Masters Degrees in Library and Information Science and in Professional Counseling. http://www.freedomvillagemalls.com/ http://www.freedomvillagemalls.com/dir/linkshealth.html

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