Find Your Flow: How Routine Fuels Intrinsic Motivation and a Happier You
Learn to Create Sustainable Habits That Enhance Your Well-being
It's a rainy Tuesday morning. The snooze button is whispering sweet temptations, my warm bed is calling, and the thought of lacing up my running shoes feels…unappealing.
Sunday morning dawned with a messy mix of snow, mud, and water. Overnight snow was now turning to rain, creating a truly unpleasant landscape. While neither rain nor snow alone would deter me from a run, this wintry sludge was another story.
Sound familiar? We've all been there. That internal struggle between wanting to achieve our fitness goals and the comfort of staying put. But I've learned something crucial over the years:
Intrinsic motivation, that inner drive to do something for the sheer joy of it, is incredibly powerful, but it needs a solid foundation to truly flourish.
That foundation? Routine.
The Power of Intrinsic Motivation
Intrinsic motivation is that magical feeling when you're doing something you genuinely love. For me, it's the feeling of my feet hitting the pavement on a crisp morning run, the satisfying burn in my muscles after a strength training session, the sense of accomplishment after conquering a challenging hill on my bike.
It's the endorphin rush, the connection with nature, the feeling of progress as I get stronger and faster. It's the pure enjoyment of movement. I remember when I first started cycling longer distances. The feeling of completing my first 50km ride was incredible. It wasn't about winning a race; it was about proving to myself what I was capable of. That feeling fuelled my intrinsic motivation to keep pushing further.
Finding activities you truly enjoy is paramount. If you dread every minute of your workout, it’s going to be very hard to build a lasting routine.
The Role of Routine
Let's be honest: intrinsic motivation doesn't show up every single day. There are days when I just don't feel like it. That's when routine steps in. Routine is the engine that keeps me moving even when motivation wanes.
Routine is the structure that makes exercise a non-negotiable part of my day.
Establishing a consistent routine wasn't an overnight transformation. I started small, many years ago, with a simple 15-minute daily stretching/yoga routine. Some elements like the Yoga Sun Greeting are still part of my routine today… Over time, this evolved to include strength training and other elements, but I've always prioritized keeping it manageable and mostly independent of location (it works well in a hotel room, too). It's no longer a burden; it's an essential part of my morning.
Here's what else has helped:
Scheduling: I treat my workouts as non-negotiable appointments, blocking off time in my calendar. My routine is to wake up at 6 AM on workdays and dedicate the time until 8:30 AM to exercise (this includes my non-negotiable morning coffee and a good breakfast. I've learned I'm a morning person, and this schedule works exceptionally well for me, with my workday typically starting at 9 AM or later.
Preparation: Preparing in advance minimizes friction. This means laying out my workout clothes the night before, having my nutrition ready, and planning my route or workout. When traveling, I use Strava heatmaps to pre-plan running routes, often incorporating sightseeing into the route planning, which I find enjoyable.
Focusing on the "After": Visualizing the post-workout feeling—the sense of accomplishment and the energy boost—is a powerful motivator to get started. During travels, I am super excited about the breakfast buffets at the hotel I stay with after my exercises.
Prioritizing Mobility and Strength: While running and cycling are my primary forms of exercise, I prioritize a daily mobility and stretching routine. This has been essential for injury prevention and enhancing my performance in both sports, keeping me consistent and injury-free..
Benefits Beyond the Sport
The discipline and consistency I've developed through my sports and routines have had a profound impact on other areas of my life, especially my work. I find I'm more focused, better at managing my time, and more resilient to stress. Even on those rainy days when I don't feel like running, the discipline I've cultivated helps me show up not just for my workout, but also for my work and other commitments.
Discipline vs. Flexibility
Life isn't always predictable, and sometimes routines need to be adjusted. This is where the concept of "discipline equals freedom" comes into play. It might sound paradoxical, but the discipline of maintaining a routine actually creates more freedom. Because I consistently train, I can confidently sign up for that challenging trail run I’ve always dreamed of. I don’t have to worry about whether I’ll be able to finish; my discipline has given me the freedom to just say “yes.” That challenging cycling trip through the mountains? With a solid training base, I can embrace the adventure without hesitation. I’m free to enjoy the experience fully, knowing I'm physically prepared.
Here’s a great video summary of the book - if you have a few minutes, watch it or read at least the summary:
This freedom extends beyond just physical achievements. It’s the freedom to participate in group activities, to join friends on spontaneous adventures, to feel confident in my body’s ability to handle challenges. This freedom then fuels my intrinsic motivation even further. When I see the results of my discipline, it reinforces my desire to keep going.
Of course, flexibility is also essential. There will be times when I need to adjust my routine due to illness, travel, or other commitments. The key is to adapt rather than abandon. Maybe I’ll shorten my workout, shift it to a different time, or focus on a different type of exercise. The goal is to maintain the habit of consistent movement.
The Takeaway
Intrinsic motivation is the spark, but routine is the fuel that keeps the fire burning. By building consistent habits, you can unlock your full potential, not just in your sports, but in all areas of your life. I encourage you to start small, find what works for you, and experience the transformative power of routine.
What are your experiences with motivation and routine? Share your thoughts in the comments below!