Sounds familiar? Well, sometimes the best way to get motivated to move is to harness the power of, well, a little bit of movement.
That’s where erica hornthal, LCPC, BC-DMT, a Board Certified Dance/Movement Therapist, and a Licensed Clinical Professional Counselor, can help. She recently shared some of her favorite moves that help her when she finds herself stuck in a workout routine at your instagram account.
“These strategies are useful when we feel emotionally and cognitively stuck, unmotivated, or out of options, as well as when we’re in a state of hypo- or hyper-arousal and outside of our ‘window of tolerance,’” she says. “These interventions work because of the mind-body connection.” Here, she shares how to use movement to motivate herself when she wants to exercise but she just can’t feel it.
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1. Find a rhythm or beat and move to it
Simply swaying to music can potentially increase mindfulness, decrease psychological stress on the body by calming the nervous system, and improve quality of life, according to a new study. meta-analysis of the benefits of dance. So if you’re feeling too overwhelmed to exercise, a dance break might be just what you need.
2. Rock, swing, or rock a part of your body
If you are in your head and feeling emotionally overwhelmed, this is a good way to immerse yourself in your body, bringing your awareness into your physical form. It could be as small as touching your toe. “Physical drive influences cognitive motivation,” Hornthal says. “There is no ‘correct’ way to move. It’s all about micromovements because small movements lead to big changes.”
3. Change your posture
It’s understandable that you won’t feel ready or inspired to move if you’re rounded, slouched, or holding your body in a way that makes movement feel unapproachable. But the opposite is equally true, according to Hornthal. “Movement in the body influences connection and activity in the brain, which can create opportunities for new ideas, new perspectives, focus, attention, and thoughts,” he says, so throw your shoulders back, lengthen your spine and see if that it does nothing to your mood.
4. Pivot or change direction
“The way we move influences how we think,” Hornthal says, “so when we’re looking to change our thoughts, this is a simple way to create momentum that leads to motivation.” If you are used to moving one way all the time, consider trying activities that require you to move in different planes of movement. For example, instead of always moving forward, like when he walks, he might try an activity like tennis that forces him to lunge to the side. That can not only change his perspective, but it can also help him avoid injury and increase longevity.
5. Pay attention to your breathing
“Let it guide your next move,” Hornthal says of his breathing. This is one of the simplest forms of meditation. Simply bringing your attention to your inhalations and exhalations can silence any thoughts that may be stifling your motivation, while at the same time calming your nervous system so that you can navigate any motivational obstacles that may be getting in your way.
“Body at rest stays at rest,” says Hornthal. “So the goal is to build momentum, which leads physiologically and psychologically to motivation. Movement in small, simple ways is the easiest way to build momentum.” Remember that next time you will need a little more energy and you will want to use movement to motivate yourself.
