Have you ever told yourself on a Sunday night that this is it—you’re going to hit the gym every single day this month and finally get your routine back on track? I know I have… and, let’s be honest, I’ve failed many times. This got me thinking: Why is it so hard to stay motivated and stick to my gym goals?

Focus on Proximal Goals

Here’s something cool: Dr. Blair Evans, a psychologist, ran a study on the impact of setting “proximal” versus “distal” goals for exercise.

Proximal goals are the benefits you experience right after a workout. Think of the rush after a run or the satisfaction of hitting a new personal best.

Distal goals are the long-term results you’re aiming for, like feeling stronger or being able to run a marathon someday.

When we plan our workouts, we often think of these big, distant goals. But as Dr. Evans found, focusing on proximal goals can actually make it easier to stick with our routine!

Reframe Your Motivation

Instead of waking up and telling yourself, “This workout will help me build muscle” (a distal goal), try saying, “I’ll feel amazing after a quick jog” (a proximal goal). Shifting your focus can make it easier to stay motivated day-to-day. Here’s what this could look like:

• “I need to work out so I can eventually bench press 135 pounds” → “The pump I’ll feel after this workout is going to be great.”
• “I need to run so I can one day finish a marathon” → “This jog is going to feel refreshing, and that post-run meal will be awesome!”

Try these out and see if it makes a difference! According to Dr. Evans, people who focus on these immediate rewards feel more confident and are more likely to stick to their routine for the next month.

Evans, M. B., Shanahan, E., Leith, S., Litvak, N., & Wilson, A. E. (2019). Living for today or tomorrow? Self‐regulation amidst proximal or distal exercise outcomes. Applied Psychology: Health and Well‐Being, 11(2), 304-327.

If you want to explore more tips on mindful future planning check out the Wellness Tips!