Finding Motivation to Exercise Using the Adlerian Approach

We all know exercise is good for us, but finding the motivation to work out can sometimes feel like an uphill battle. If you’ve been struggling to get started, Alfred Adler’s approach to psychology offers some helpful insights. Adler’s ideas center on finding purpose, building connections, and taking small, intentional steps toward our goals all of which can be powerful motivators for getting active.

Here’s how we can apply some Adlerian principles to make exercise more meaningful (and maybe even a little easier to stick with!).

1. Focus on Your Why: Connecting to a Purpose

According to Adler, one of the keys to motivation is having a clear sense of purpose. If you’re struggling to exercise, take a moment to ask yourself why it matters to you. What do you hope to gain? Your “why” could be anything from wanting to feel more energetic, to improving your mood, to setting an example for your family. Connecting exercise to a larger purpose makes it feel more meaningful than just another task on the to-do list.

Example: Instead of saying, “I should go to the gym,” think about the reason behind it: “I want to be active so I can keep up with my kids” or “I want to feel strong and confident.” By reframing exercise as something that aligns with your values, it can feel like an investment in something bigger than just your workout.

2. Small Steps Count: Building Courage through Tiny Wins

Adler believed in “acting as if” taking small, courageous steps that build confidence over time. If starting a full workout plan feels intimidating, start with something simple. Even a 5- or 10-minute walk can be a powerful way to show yourself that you’re capable of taking steps toward your goals.

Example: Let’s say you haven’t exercised in a while. Rather than setting a goal to work out for an hour, start with a 10-minute walk each day. Each step adds up, and you’ll likely find that these small successes make it easier to build up to longer workouts over time.

3. Social Motivation: Finding Connection and Support

Adler emphasized the importance of social connections, which can also help us stay motivated. Exercising alone can feel isolating, but involving others can turn it into something fun and meaningful. Maybe you have a friend who’s also trying to get moving, or perhaps joining a group class would make it feel more enjoyable.

Example: If you’re finding it hard to get moving, consider joining a walking group, taking a fitness class, or even just inviting a friend to join you. Knowing someone else is counting on you can make you more likely to show up, and sharing the journey can make it a lot more enjoyable.

4. Shift Your Perspective: Making Exercise a Gift, Not a Chore

Adlerian psychology suggests that our mindset and beliefs shape our actions. If you see exercise as a punishment or a chore, it’s easy to resist it. But if you start seeing it as a way to care for your body and mind, it can feel much more inviting.

Example: Instead of thinking, “I have to go for a run,” try saying, “I get to take a few minutes to focus on my health and feel more energized.” This simple mindset shift can turn exercise from something you dread into a self-care ritual that you look forward to.

5. Set Realistic, Meaningful Goals: One Step at a Time

Adler emphasized the importance of having goals that are achievable and meaningful. If you set a goal that’s too far out of reach, you may end up feeling discouraged. Instead, focus on smaller, short-term goals that add up to bigger changes over time.

Example: Rather than setting a goal to run a marathon right away, set a goal to walk or jog a certain number of days per week. Once that feels comfortable, you can gradually increase your distance or intensity. By focusing on what’s realistic, you’re more likely to keep progressing without feeling overwhelmed.

Embracing the Journey, Not Just the Destination

In the Adlerian approach, motivation isn’t just about the finish line; it’s about the process and the purpose behind it. By finding meaning in exercise, breaking down your goals, connecting with others, and shifting your mindset, you’re setting yourself up for lasting change.

Remember, every little effort counts. Whether it’s a five-minute stretch, a short walk, or just deciding to move with purpose, each step brings you closer to a healthier, happier you.