Today, I want to discuss a topic that has significantly influenced my approach to personal training: self-determination theory (SDT). This psychological framework offers valuable insights into motivation and behavior, providing an effective alternative to traditional methods like shame, judgment, fear, and rigid goal-setting. Understanding and applying SDT can lead to greater consistency and enjoyment in our movement journeys.
I specifically use the term "movement" rather than "exercise" or "workout" because it is more open-ended, allowing for more activities and ways to succeed.
What is Self-Determination Theory?
Self-determination theory, developed by psychologists Edward Deci and Richard Ryan, focuses on human motivation and the psychological needs that drive behavior. According to SDT, there are three fundamental needs that must be met for optimal functioning and well-being:
Autonomy: The need to feel in control of one's actions and decisions.
Competence: The need to feel effective and capable in one's activities, including improving skills.
Relatedness: The need to feel connected and valued by others.
When these needs are satisfied, individuals are more likely to experience intrinsic motivation—engaging in activities for the inherent satisfaction and enjoyment they bring rather than for external rewards or pressures.
The Pitfalls of Shame, Judgment, and Fear
Traditional approaches to fitness often rely on shame, judgment, and fear as motivators. These methods can be damaging, leading to negative self-perception and a hostile relationship with physical movement. Here's why these tactics are not only ineffective but counterproductive:
Shame and Judgment: These tactics create a negative feedback loop, where individuals associate physical activities with feelings of inadequacy and self-loathing. This diminishes the joy of movement and undermines long-term commitment. No one wants to consistently engage in an activity that makes them feel worse about themselves.
Fear: Fear-based motivation, such as the threat of negative health outcomes or social disapproval, might prompt short-term action but fails to foster lasting change. Fear creates a stressful and anxiety-ridden environment, which is not conducive to sustained engagement and well-being.
Negative external motivations turn physical movement into a loathsome task to put up with rather than a source of joy.
Why Self-Determination Theory is Better for Consistency
SDT provides a robust framework for fostering intrinsic motivation, which is key to achieving consistency in any behavior, including physical movement. Here's why SDT is superior to shame, judgment, fear, and rigid goal-setting:
Autonomy: When individuals feel they have a choice and control over their bodily autonomy, including movement, they are more likely to stay committed. Autonomy supports personal relevance and alignment with one's values, making physical movement a personally meaningful activity.
Competence: Skillfulness and progress are powerful motivators. By setting achievable challenges and improving physical skills and composure, individuals build self-confidence. This sense of competence fuels a positive cycle of motivation and continued effort. Whether games or physical activities, people enjoy getting better at things.
Relatedness: A supportive and connected environment enhances motivation. When individuals feel valued and supported by their trainers and peers, they are more likely to stay engaged. Community and camaraderie transform physical movement practices from a solitary task into a shared and enjoyable experience.
Beyond Goal Setting
While setting goals can be beneficial, it's important to approach them in a way that aligns with SDT principles. Rigid and extrinsically focused goals (e.g., losing a certain amount of weight by a specific date) can lead to frustration, burnout, and psychological and physical damage. Instead, consider adopting flexible, process-oriented goals emphasizing personal growth and enjoyment.
For example:
Process Goal: "I want to explore different types of movement and find what I enjoy the most."
Learning Goal: "I want to improve my skill in a particular movement practice."
Connection Goal: "I want solidarity and a supportive community."
Applying SDT at All Out Effort
At All Out Effort, we embrace the principles of self-determination theory to create an environment where exercise is a source of joy and empowerment. Here's how we integrate SDT into our training philosophy:
Empowering Autonomy: You have bodily autonomy over your movements. Movements are not just idiosyncratic but culturally informed. You get to be who you are as you move. We set challenges to your movements, but your explicit and implicit feedback co-designs our challenges.
Building Competence: Our training programs are designed to be progressively challenging, ensuring you experience a sense of accomplishment and growth. You can even request to explore martial arts as a movement practice and challenge.
Fostering Relatedness: Like any social relationship, trainers and clients have to like and respect each other and enjoy spending time together. Likewise, you need to feel in community with your training peers. Working with a trainer shouldn't be adversarial, and the time spent shouldn't be like a prison or boot camp. We aren't your drill sergeant, corrections officer, or dictator. We're fellow human beings fostering a safe environment for movement.
Conclusion
Self-determination theory offers a practical framework for fostering intrinsic motivation and achieving consistency in exercise. By prioritizing autonomy, competence, and relatedness, we can move away from damaging tactics like shame, judgment, and fear. Instead, we create a positive and empowering environment where physical movement and experiential activities are enjoyable and sustainable parts of life.
Don't wait to love yourself. Don't wait to find meaning in movement. Don't wait to experience your body. Life's too damn short.
– Sam
