The Power of Habit in Adventure Training

Understanding Motivation

Training, for whatever it is that you are preparing for, needs to be a habit. It should be something you do as part of your day, like brushing your teeth.

Before we dive deeper into habits, having a basic understanding of motivation can help clarify why we want to change our habits in the first place.

Definition

Motivation is defined as the internal or external driving force that directs, energizes, and sustains human behavior toward achieving a specific goal or fulfilling a need. In simpler terms, it’s the reason or "why" behind our actions.

Motivation is widely studied, and many theories exist about what drives us. For some, it’s the need to achieve; for others, it’s the desire to avoid failure. Before we explore motivation further, let’s consider Self-Determination.

The Importance of Self-Determination

Self-Determination is the fundamental reason behind our actions. Psychologists Deci and Ryan developed the idea that self-determination is split into three key components:

• Competence

Demonstrating competence improves our feelings of self-worth and esteem. Being good at something feels great, and receiving recognition from peers, coaches, or even Strava followers makes it even better.

• Autonomy

This refers to the control we have over our lives and decisions. The more autonomy we have, the more we can choose what we do.

• Relatedness

This is about how we engage with our social world and the joy we find in those connections. It’s that sense of belonging and acceptance within the culture we choose.

Types of Motivation

Motivation is generally divided into two camps: intrinsic and extrinsic.

Intrinsic Motivation

Intrinsic motivation comes from within. It’s when you do something purely for yourself. This is considered the most self-determined form of motivation.

There could be many reasons for this. It might be about gaining knowledge or learning something new. Achievement can be a significant driver. If I finish a run, regardless of the circumstances, it makes me feel good. Therefore, I seek more of it. Stimulation can also be an intrinsic driver, often linked to many extreme or outdoor sports. Just the thrill of the experience can be enough to make you want to do it again.

If you think about it, it’s tough to pinpoint something you do that’s purely intrinsic. I love running; it gives me that achievement feeling. However, I religiously post on Strava because I crave social recognition. Does that mean my motivation for running isn’t truly intrinsic?

Extrinsic Motivation

Extrinsic motivation can be split into four different types, each involving varying levels of self-determination.

External Regulation or Controlled Motivation

This is where you feel you must do something. The consequences of not doing it can be severe. For example, if I don’t show up to work, I risk losing my job and, consequently, my income. That’s a life-changing consequence.

Introjected Regulation

This is that feeling of should do something or internalized guilt. For instance, going to the gym because you’ve paid for a membership.

Identified Regulation

This involves doing something for a reward. Work is a great example. Many of us show up daily to avoid losing our jobs, and in return, we get paid. This also applies to social rewards. I can’t tell you how many times I’ve taught someone to ski because they want to join their partner on a skiing holiday. There’s a reward for their effort.

Integrated Motivation

This is when our goals and behaviors are pursued because we genuinely want to do them, but there’s still an external influence. For example, a client may show up to learn to ski. While their initial motivation comes from within, they require the ski instructor to hold them accountable and provide encouragement.

It’s easy to overthink this and assign value to different motivations. A significant motivating factor for me to get out and train comes from a friend who was recovering from substance abuse. They said, “Pick something in your life and make it a non-negotiable.”

I decided that my non-negotiable would be my Strava weekly streak. I’m a huge fan of stats and live and die by my Garmin and Strava. These motivations are far from intrinsic; if anything, they’re entirely extrinsic. Regardless, they get me out the door in the morning.

Building Habits for Adventure

Now that we’ve explored motivation, let’s discuss how to build habits that make adventure training a part of your life.

Start Small

When you’re starting, it’s essential to set achievable goals. If you aim too high, you might feel overwhelmed. Begin with short runs or simple outdoor activities. Gradually increase the intensity and duration as you build confidence.

Create a Routine

Establish a routine that works for you. Whether it’s a morning jog or an evening hike, consistency is key. Make it a part of your daily schedule. Over time, it’ll become second nature.

Find Your Tribe

Surround yourself with like-minded individuals. Join groups or clubs that share your interests. The sense of community can provide motivation and support. Plus, it’s more fun to share experiences with others.

Celebrate Your Progress

Don’t forget to celebrate your achievements, no matter how small. Each step forward is a victory. Share your milestones with friends or on social media. This not only boosts your confidence but also reinforces your commitment.

Embrace the Outdoors

Adventure doesn’t have to mean extreme sports. It can be as simple as a walk in the park or a leisurely bike ride. The key is to enjoy the experience and connect with nature.

Stay Flexible

Life can be unpredictable. If you miss a workout or can’t stick to your routine, don’t be too hard on yourself. Adapt and find alternative ways to stay active. The goal is to keep moving forward.

Conclusion

In conclusion, understanding motivation and building habits are crucial for making adventure holidays and day trips accessible and enjoyable. By focusing on what drives you and creating a routine that fits your lifestyle, you can build confidence and embrace the outdoors without the pressure of 'extreme' activities.

So, why not take that first step today? You might just discover a new passion for adventure!