Zooming Out: Before You Train

As a physical therapist, I spend a lot of time coaching patients on how to move. It is one of my favorite things to do and something that allows for infinite creativity. But my ultimate success often relies on some of the motivations, psychology, and perspective my patients bring with them to the clinic. I often wish I had more time to zoom out in my sessions and talk with patients a little more about the big picture of what we are really working towards and what barriers or assumptions may be getting in the way of progress before we even begin. That is one of the main reasons I decided to build this platform. 

One of the most common barriers I see is the idea that if my patient gets stronger, pain-free, is able to walk again, etc, he/she will be happy again. And I absolutely think happiness is a byproduct of being able to move better, but I also think that the secret comes from the effort one puts into being able to move better rather than the outcome of actually moving better. The outcome ends up being the bonus and the effort is really what brings the happiness. We all feel better when we are working toward something and connected to life in the present moment. But we can trick ourselves into thinking that if only we could reach the outcome without putting in the effort, we could bypass effort for the end result of happiness. 

I want to make the case that it really is the effort that we should focus on and let the outcome speak for itself. There are so many things we can’t control, so the outcome is only partially up to us anyway. But the effort, that is something we really can take responsibility for. When it comes to effort, there are five main obstacles that can affect our ability to act. 

Five Obstacles to Action

1. Desire- wanting exercise to bring about a certain outcome, and to bring the outcome about now. The opposite of desire in this context is equanimity.
2. Aversion- wanting the pain to go away, not enjoying exercise because it is uncomfortable, or fear that exercise is going to hurt or give us an injury. The opposite in this context is patience.
3. Sloth/laziness- lack of effort or inertia to move or exercise due to seeking pleasure or comfort. The opposite in this context is connection and clarity.
4. Restlessness- the anxiety that comes from being afraid you will not be able to move or that you may fall or that you may have pain or discomfort with movement. The opposite in this context is peace and balance.
5. Doubt- the fear that you will not be successful, that you are beyond help, or that you will not be able to do what is asked of you. The opposite in this context is wholehearted involvement.

The stronger your desire, aversion, sloth, restlessness, and/or doubt, the bigger the hurdle for you to come back to a place of rest in the present moment. The first step in the process is to notice which obstacle is occupying your mind. Then find its opposite trait. 

1. If it is desire- “I can be happy without "___" too. I can be happy just moving without worrying about the outcome of my effort.”
2. If it is aversion- “I can be in this moment until it changes. I can move and modify if needed while paying attention to my body in order to prevent injury. Discomfort is always changing if I watch it closely enough.”
3. If it is sloth/laziness- “I will start with one small action. I know that movement helps build clarity and connection to Self which generates positive energy.”
4. If it is restlessness- “I will feel my breath and I will pay attention to just my breath for this moment. I will stay in the moment and don't need to worry about moving fast or getting movement done.”
5. If it is doubt- “I can engage with life in a million ways, and I don’t have to measure my success or failure today. I am a process and am always supposed to be changing. I choose to move because through movement I will live, learn, and grow.” 

If we can understand these obstacles, notice which ones come up for us in various moments, and have some action steps we can take if and when they do, we can start to break down these barriers that prevent us from engaging in the world more fully. And being able to engage in the world more fully, in any capacity- through movement and/or clarity of mind- is really what it is all about.