are two mental states that must be satisfied before a person
will begin to feel an urge to exercise, and then actually
start an exercise program. These mental states are called
“Desire,” and “Decision.”
A want, crave or a wish for
Making up of one’s mind / a verdict or judgment
motivation to exercise generally starts with a vague idea or
notion that by exercising, something about one's life will
improve. It may be their health, strength, endurance,
appearance, love life, self-esteem, or even their safety.
This vague idea or notion gives one their Desire.
probably already have the desire to exercise, or you
wouldn't be reading this article. In order to actually start
an exercise program, you have to make a decide to exercise.
Since you haven’t started exercising, or at least
exercising in earnest, it simply means that you have not
decided to. . . yet. So what you need is to feel motivated
to make a serious “decision” to exercise.
we all need it. I
have never known anyone to do anything without motivation.
If you think about
it, people don't get out of bed or get dressed without
feeling motivated. They do not eat or wash themselves
without first feeling motivated to do so.
source of each of our motivations is a belief. Think
about it, if you did not believe that you could get burned
if you touched a hot stove, you would not feel motivated to
be careful. If you did not believe that the gnawing
sensation in your stomach meant that you were hungry, you
would not feel motivated to eat.
it comes to starting a regular exercise program, you will
need to feel a great deal of motivation to make that
decision. And you'll need to feel a great deal more
motivation to maintain that regular exercise program.
is based on the ideas that we believe. So you will need to
figure out what ideas will motivate you (when you start to
believe them). Because when you feel powerfully motivated,
you will exercise consistently.
to NLP (Neuro-Linguistic Programming) and hypnosis for
motivation, it’s a lot easier to learn how to believe
these new ideas than you probably think it is.
However, you do not believe the ideas that will
motivate you to exercise consistently at this point, or you
would probably not be reading this.
have a desire to exercise, but that desire by itself isn't
strong enough. It hasn't motivated you because you don't
really believe the ideas that are triggering those feelings
of desire. Or maybe you do believe them, but they are not
what you, as an individual, need to believe to feel
motivated to exercise.
the purpose of this discussion, we need to define a few
Uncertain/distrustful/dubious - “maybe it’s this way,
and maybe it isn’t.”
Trust/faith/tenet - A state of mind devoid of all doubt.
In other words, belief means, “this is the way that it
valued criteria: What is most important to you, as an
you totally believe that unless you start an exercise
program, your highly valued criteria is in jeopardy, you
will feel the motivation that you require to start
exercising. We call this is a negative motivator, because
it’s a belief that motivates you by giving you bad
feelings. Negative motivators are very powerful.
you believe that if you do exercise with regularity, your
highly valued criteria will become enhanced, you will also
feel the motivation that you require to exercise. This is a
positive motivator, because it motivates you by promising
good feelings if you exercise.
first task is for you to figure out what your most highly
valued criteria are. In other words, what are the most
important things in your life? Here is a hint for you: Your
most highly valued criteria are usually intangibles. For
example: Money would not be highly valued criteria, but the
freedom, fun, or security that money can provide would be.
Write your list of highly valued criteria down on a piece of
you need to figure out what you need to believe to feel
motivated to exercise. Here is the good news, sort of: Logic
has nothing to do with belief. Things don’t have to be
logical for you to believe them. As a matter of fact, they
rarely are. So forget logic!
figure out what you need to believe to feel motivated to
exercise no matter how ridiculous it may sound. When you
figure this out, you may find that you already have a belief
that contradicts this new idea. That’s okay. We can deal
with that if it’s ecological.
format for the negative motivator beliefs will be: "I
believe that unless I exercise regularly, something bad will
happen to my most highly valued criteria.”
you write down the list of negative motivator ideas that you
will need to believe to feel motivated, make sure that
you’ve stated them in the positive. In other words, always
state what you want or what will happen. Never state what
you don’t want or what won’t happen. Eliminate the
“not” word from the beliefs.
this example we will say that feeling loved is your most
highly valued criteria.
“I believe that if I remain in my current physical
condition, I'm not going to be loved by anyone.”
“I believe that if I remain in my current physical
condition, it's impossible for anyone to love me.”
take the list of your highly valued criteria, and create a
list of positive motivators. “I believe that if exercise
regularly: (something very important to me will be
write down the new ideas that you will need to believe. Make
sure that you’ve stated them in the positive. In other
words, always state what you want, never what you don’t
want. Eliminate the “not” word from the beliefs.
“I believe that if I exercise regularly, I won't be
stopping anyone from loving me.”
“I believe that if I exercise regularly, It will be easy
to find someone to love me.”
next step is to modify the computer codes in your brain to
make yourself actually believe these motivational ideas. Now
for a shocker: Belief has nothing to do with logic or
reality. But it does have everything to do with your
perception of reality. In other words, it has a lot to do
with the way that we see things.
belief systems are based in our unconscious mind. The
unconscious is like a computer. Computers don’t reason.
The input controls the output. To demonstrate, I want you to
think of anything that you already believe without the
slightest bit of doubt. Make it a belief that makes you feel
instance, it’s easy for most people to believe that they
love their children. If that is true for you, make a mental
image that makes you feel that love.
going to ask some questions, and there aren’t any right or
your mental image a moving picture, or a still?
it in color, or in black and white?
it close or far?
it focused or fuzzy?
it normally bright, overly bright, or dim?
there a border on it?
it a panorama?
your answers are, write them down. These are the computer
codes that your unconscious uses to indicate your feelings
of belief. In this case they are the codes for positive
belief because you’ve chosen a belief that gives you a
good feeling. You have just calibrated your positive belief.
positive belief pictures are bright and focused. If yours
aren't, you probably don’t really have total belief. You
probably have an element of doubt. So find another belief to
base your calibration of belief on.
think of something that you doubt, and you make a mental
image of it, one or more of these computer codes will
probably be different. Similarly, if you have a belief that
gives you a bad feeling, (a negative belief): one or more of
those codes will probably be different.
NLP (Neuro-Linguistic Programming) we call these computer
codes submodalities. In this case they are called visual
you will want to calibrate a negative belief. So repeat the
same exact process, but do so using an idea that you already
believe, that makes you feel bad.
you have calibrated your positive and your negative beliefs,
it’s a simple matter to manipulate what you believe to
motivate yourself to exercise.
to summarize, using the above example: “I believe
that if I remain in my current physical condition, it's
impossible for anyone to love me.”
Sense how motivated you feel to exercise.
Make a mental image that illustrates the above
Adjust the computer codes (visual submodalities) of
the image to match the submodalities from your calibrated
If you are right handed, move your eyeballs (and your
image) up to your left and hold it there for five seconds.
If you are left handed, to the opposite. This will help you
to quickly memorize the belief.
Now sense how motivated to exercise you feel. Do you
feel more motivated? Less motivated? Or the same?
this technique you
can make yourself believe almost anything by making a
picture in your mind that illustrates your new idea and then
adjusting your mental image to match your calibrated belief
if you have a belief that is holding you back, you can use
the same technique to change that belief to doubt by
changing one or two of the submodalities and memorizing it
that way. Now that you can motivate yourself to exercise.
utilizes a combination of Traditional Hypnosis, Ericksonian
Hypnosis, and NLP to create a powerful urge to start an
exercise program, and then exercise consistently.
© 2006 By Alan B.
Densky, CH. This
document may NOT be re-printed. All Rights Reserved.
Alan B. Densky, CH is an
NLP Practitioner. He started his practice of NLP &
hypnosis in 1978. He offers a broad range of hypnotherapy
CDs, including an interactive NLP
Six-Step Reframing CD on his Neuro-VISION
Hypnosis site. Also offered are his Free
hypnosis research library, MP3 downloads, and NLP &