Motivation

Motivation is the force that gets you moving – and it isn't a permanent state but a wave that comes and goes. At the start of a change, it's usually high: new running shoes, a full plan, big goals. After a few weeks, it drops noticeably for most people. That isn't a character flaw – it's normal. Once you know this, you can plan for the days without momentum right from the start.

Psychology distinguishes between two types: external (extrinsic) motivation comes from outside, for example from praise, a number on the scales or the wish to prove something to someone. Internal (intrinsic) motivation comes from the activity itself, for example because you enjoy exercise. Almost as sustainable are reasons you've truly made your own – such as wanting to run up the stairs with your children without getting out of breath. According to the self-determination theory of psychologists Edward Deci and Richard Ryan, this kind of self-determined motivation lasts much longer. It grows when three basic needs are met: feeling capable, making your own decisions and feeling connected to others.

In practice, this means: find your “why” – one that has nothing to do with numbers. Write it down and put it up where you'll see it. Set yourself small goals you're sure to reach, because every success fuels your motivation for the next step. And find some company: a walk with the family, a cooking night with friends or swapping experiences in the forum turn an obligation into a shared project.

Important for families: you can't motivate children with pressure, only through example and fun. Children who experience exercise as play and get to know vegetables without being forced are more likely to carry that enjoyment into adult life. And on days when motivation is lacking, one simple rule helps: just do five minutes. Often you'll keep going on your own after that – and if not, you've still done something.