MOTIVATION AND ACCOUNTABILITY
Healthy from the Start Resources for Shiftworkers
Staying motivated to achieve your physical activity goals can be challenging for anyone – when you add the additional barriers that shiftwork creates, it can be really tricky. Setting small realistic goals and participating in group activities can be useful in maintaining your motivation and creating a sense of accountability.
Maintaining motivation for regular physical activity, especially while juggling shiftwork, requires planning in advance. Setting small, achievable, and realistic goals will allow you to celebrate your successes frequently, which is shown to help in sustaining motivation. It’s also important to remember that the benefits of exercise may not always be seen externally, but the internal improvements in your health and wellbeing will definitely be felt over time.
Another good strategy is to create a support network of people who are also prioritising regular physical activity.
This might be in the form of a workout partner or joining a fitness group. This can provide the necessary support and encouragement to stay committed to your exercise goals, even amidst the challenges of shiftwork (51). On top of boosting your motivation to exercise, participating in group activities has been shown to offer significant social and emotional benefits. These activities provide opportunities for social interaction, support, and shared experiences, enhancing the overall enjoyment of physical activity.
Finding a network of colleagues, friends, or community members who share your exercise goals can be motivating and make your fitness journey more enjoyable and sustainable (52).
“ We kept hearing the same thing in the office – people didn’t have time to fit exercise in between their shifts. Rather than trying to navigate it alone, we invited people to join a work fitness community, where they would come to work 30 minutes early to go for a walk or jog together. I think being accountable to a group really helped with motivation and positive reinforcement.”
- Frank, Workplace Health and Safety advisor.