Let’s face it—knowing that exercise is good for you doesn’t always make it easier to actually do it. Whether it’s a lack of energy, time, or inspiration, many people struggle with staying motivated to work out. But research shows that one major reason for this struggle is a lack of direction—specifically, not setting clear goals and not having a working system in place. With these two forces combined, our ability to take action and how to accomplish our goals become clear. While setting goals focus on the result, creating systems focus on improving the process.
The Psychology Behind Motivation
Motivation isn’t just about willpower. According to Positive Psychology, goal-setting is a foundational part of motivation and self-regulation. When individuals are setting clear goals, they create a mental target that the brain is more likely to pursue (Clear, 2018). Without a defined goal, it’s easy to let distractions or mood dictate whether or not we show up to exercise.
Additionally, goals give structure and purpose to workouts. For example, going to the gym “just to get healthy” may feel too vague. On the other hand, setting clear goals like “I will attend three kickboxing classes a week for the next month” gives you a practical, trackable plan—and that boosts your sense of commitment and success (Morin, 2023).
Goals vs. Systems: What Keeps You Going?
Author James Clear draws a helpful distinction between goals and systems. He explains that while goals set the direction, systems are what actually drive progress (Clear, 2018). In fitness, a goal might be to lose 10 pounds, but the system is your weekly workout schedule, meal prep, and sleep routine. Setting clear goals works best when paired with a system that reinforces your behavior.
So, if motivation dips, it might not be a lack of drive—it could be a missing system that supports the goal. That’s why programs like fitness kickboxing are so effective. They offer structure, community, and routine, making it easier to stick to the habit while chasing results.
How to Set Goals That Actually Work
Not all goals are created equal. According to BetterUp, the best goals are SMART—Specific, Measurable, Achievable, Relevant, and Time-bound (Morin, 2023). So instead of saying “I want to get in shape,” try setting clear goals like “I will attend Shape Up Kickboxing every Monday, Wednesday, and Friday for the next 30 days.”
Tracking progress and celebrating small wins also reinforces consistency. When we feel accomplished, our brains are more likely to repeat the behavior—transforming short-term motivation into long-term habits.
What To Take Away
If you’re struggling to get motivated to work out, don’t beat yourself up—workout a winning plan instead! The issue may not be laziness—it could be that you haven’t taken the time for setting clear goals that align with your lifestyle. With a solid goal and a system to support it, staying motivated becomes much more manageable—and even fun.
Are you ready to kickstart your fitness journey? Join us for a class and experience the difference for yourself! For more information about Shape Up Kickboxing, check out our locations! Also, follow us on Facebook! And Youtube!
References
Clear, J. (2018). Goals vs. Systems. James Clear. https://jamesclear.com/goals-systems
Morin, A. (2023). How to Set Goals and Achieve Them. BetterUp. https://www.betterup.com/blog/how-to-set-goals-and-achieve-them
PositivePsychology.com. (n.d.). Benefits of Goal Setting. https://positivepsychology.com/benefits-goal-setting/