Adherence
Nikola Man
In this article I would like to discuss an interesting concept that pertains to any systematic pursuit. Excellent examples of such pursuits are dieting and exercising, which is very convenient given the nature of this website. Colloquially, the concept I want to talk about today is known as motivation, but I think that’s an incorrect name so I will call it adherence. We will take a closer look at 5 psychological constructs that can help you stick to your diet and/or exercise program. Together these 5 constructs make up adherence. Let’s dive straight in:
Inspiration
Inspiration has the shortest duration of all of the constructs we will discuss today. You can see a post by your favourite Instagram person or watch a great video on YouTube about the passage of time where the speaker says that you should make the most out of your day or maybe you just don’t like what you see in the mirror. These events will cause you to feel inspired to do something. It’s almost that time of the year again when people say “new year – new me”, and we all know that evaporates very, very quickly. Inspiration really does come in bursts and it can be a great thing but it really should not be relied upon for long-term success of your pursuit.
Inspiration tends to last only a couple of seconds or minutes. Usually it is a great impetus to get you to set up a plan or start thinking about a change or maybe even make a small first step. But it will soon be gone and then you have to rely on the next construct.
Motivation
Motivation is that fire in your belly that makes you want to do something. Usually it tends to last for 30 minutes or maybe a couple of hours, depending on the person or the situation. In any case, you will probably feel very motivated early on in your diet or when you are about to go to the gym in the first few weeks. Unlike inspiration, motivation comes and goes in waves and it is therefore much more reliable, especially if you are truly unsatisfied with your current state and want to change it.
Nevertheless, motivation is not infinite and sometimes it will not be enough. I am sure you can recall a time when you knew you had to go to the gym and didn’t. I am also sure that you can recall a time when you knew that you should not eat that scrumptious-looking slice of pizza, and you did eat it (you ate the whole pizza). Well, when the times get rough, it’s time for the next construct
Discipline
Discipline is the conscious use of willpower in times when you need to force yourself to do something that you know is either going to suck or going to be hard. Discipline can also come in handy when there are things you would much rather do, but you know that there is an option that’s better for you in the long run.
Discipline can be used often and usually will be used often throughout a diet or an exercise program. However, it is like your mobile phone’s battery bar - discipline is finite which means that it can be used up, but it can also be recharged. The reason it can be drained is simple, it is based on willpower and willpower can be drained. Luckily for us it can be recharged as well. You have all probably experienced a time when you had a stressful day and you came home utterly exhausted and there was no way in hell you could pack your bag and go to the gym.
Ultimately, discipline is awesome and it can help you bridge the gaps in between the waves of motivation, but you have to use it sensibly. A message to the hardcore Instagram fitness warriors, no it is not all about discipline. It is all about using inspiration, motivation and discipline to build the next construct.
Habit
Habit should be the goal for most people because habit makes everything easier. Essentially, what happens is that habit makes the need to use motivation or discipline appear less frequently. As a result, you automatically have more willpower to focus on other things and, if necessary, you can use a bit of discipline every now and then in order to maintain the habit.
Let’s say that you’ve been using your motivation and discipline for a couple of months to go the gym on Monday, Wednesday and Friday. In 5 months that will be 60 or so workouts. You are not going to need discipline to do your 61st workout, you will do it automatically.
You often hear people say “oh, he/she is so disciplined” about a person who goes to the gym regularly or does any kind of activity regularly. Imagine if I told you that you were disciplined because you brushed your teeth every morning. You’d probably think I am an idiot because that’s just something you do every day. Well, those individuals whose “discipline” you admire think about their diet and exercise the same way. Some of them think about it through the lens of the last construct.
Passion
Before I discuss passion any further, I have to say this up front – not everybody develops passion, and that’s perfectly okay. You don’t have much choice in developing passion, usually you’re either born to be passionate about something or you are not. That is why I said that the goal for most people should be habit.
Now passion itself is the ultimate stage of adherence. It makes all other constructs irrelevant and unnecessary. Let’s take making sweet, sweet love to your partner as an example. Do you need to feel motivated in order to do that? Do you have to use willpower to make yourself do that? Do you need to watch an inspirational video before you jump into bed with your partner? Hell no. You probably have to use discipline to prevent yourself from doing it in inappropriate places where it offends other people.
Being passionate about training is a crazy thought for most, but there are people who legitimately desire training. They feel like their day wasn’t complete if they didn’t go to the gym. I know guys who need to be tied to a chair on their off days so that they don’t go to the gym.
Conclusion
There are 5 take-home points:
Inspiration doesn’t last very long so do not rely on it always. Use it to make a small first step towards your goal
Motivation comes and goes, don’t rely on it, instead use it wisely when it is there to get yourself closer to your goal
Discipline is finite but it can help you go through periods when there is no motivation
Using motivation and discipline together over time builds habit. Habit is what you really want
If you are lucky enough to develop passion, you will not have to think about the first 4 ever again. If you don’t develop it, having a great, healthy habit is amazing too