How to Stay Highly Motivated to Train and Practise

mindset practice

The short answer: your brain is wired to conserve energy, so not feeling like practising is normal, and your feelings are not a reliable guide. Once you start moving, your brain rewards you with a good feeling, so the real job is getting started. Make the first step tiny, like just turning up at the studio, and record how good you feel after a session so you can play it back next time.

Why can't you be bothered to practise?

You'd be lying if you said you felt like training every day. I've been a professional dancer for many years and I don't feel like it every day either. You sit on the couch after a long day and it's like a vortex.

The reason is that your brain isn't really your brain. It's an ancient brain, with thousands of years of conditioning to take it easy, stay in the comfort zone and conserve energy. Doing anything that uses energy every day is actually unnatural, so you've got a lot working against you.

Why do you feel so good after a dance class?

Your brain also has a reward system. When you exert energy, it releases dopamine, the feel-good hormone, so you come out of class feeling amazing. Before class, the ancient brain tells you that you're tired and you've done enough. Your feelings are lying to you. Go anyway, and the reward comes at the end.

How do you get yourself to practise when you don't feel like it?

These are the points I cover in the video, in order:

Expect the resistance: your brain is wired to conserve, so not wanting to train is normal.
Don't trust your feelings: they tell you to stay home, but you feel great once you've danced.
Record how good you feel: after a session, record a video or voice note saying how proud you are that you came. Play it back the next time you don't feel like going.
Move to raise your energy: if you tell yourself you have no energy, that's what you'll get. Rate your energy from 1 to 10 and look for ways to get to 9 or 10 each day. Dancing is one of the best, because it activates every part of you.
Make the first step tiny: don't think about everything you have to do. Tell yourself you'll just turn up and watch. Getting into the studio is 90 percent of the effort.
Start small on the floor: stand in front of the mirror and move a little, then do one step. Your brain starts rewarding the movement, and before long you're training.

Common mistakes

Waiting until you feel like it before you train.
Thinking about the whole volume of practice and choreography ahead of you until it's too overwhelming to start.
Skipping class on a down day, when that's the worst thing you can do (unless you're actually sick).
Pushing so hard that you wear yourself out. Find the balance that's right for you.

Try this in your next practice

When you finish your next class or practice feeling great, record a short video or voice note. Say how you feel, thank yourself for turning up, and remind yourself to remember this feeling. The next time the couch is winning, play it back and tell yourself you'll just go and watch.

Frequently asked questions

Is it normal not to feel like practising?

Yes. Your brain is wired to conserve energy, so even professional dancers don't feel like training every day.

Why do I feel better after dancing than before?

When you exert energy, your brain's reward system releases dopamine, the feel-good hormone.

Should I skip class when I'm tired?

On a down day, not turning up is the worst thing you can do. The exception is if you're actually sick, like with the flu.

How do I stop feeling overwhelmed by how much I need to practise?

Don't think about the whole volume of work. Commit to one tiny step, like turning up at the studio, and let the reward system take it from there.

Can you train too much?

Yes. You can overdo it and wear yourself out from overtraining, so find the level that's right for you.

Related lessons

Vaughan Liddicoat is a 4 time World Professional 10 Dance representative for Australia, an accredited coach and the founder of Ballroom Mastery. He has a passion for dance and wants to help you become the best dancer you can be and have an amazing time doing it.

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