Finding Motivation to Move: The MAP Framework

If you’ve ever struggled to stay consistent with exercise, you’re not alone. Most people start out strong, but once the excitement fades, workouts can feel like a chore. The problem isn’t you—it’s often the way we’ve been taught to think about exercise.

That’s why researcher Dr. Michelle Segar created the Motivation MAP, a framework designed to help people reconnect with movement in a way that feels good, doable, and meaningful.

The Motivation MAP

The MAP framework stands for:

• Meaning
  
  

• Awareness
  
  

• Permission to Prioritize
  
  

Each message is a mindset shift to help exercise feel less like an obligation and more like an act of self-care.

1. Meaning: Move in ways that feel good

Instead of thinking of exercise as punishment or a “must-do,” choose movement that feels enjoyable. That could be dancing in your kitchen, walking your dog, or stretching before bed. When movement feels good, you’re more likely to stick with it.

2. Awareness: Everything counts

It’s easy to believe that if you don’t hit 30 minutes at the gym, it doesn’t matter. But that’s not true. Research shows that small bursts of movement—like taking the stairs, doing a 10-minute walk, or standing up to stretch—add up. Shifting your mindset from “all or nothing” to “every bit counts” makes it easier to stay consistent.

3. Permission to Prioritize: Self-care isn’t selfish

Many of us put everything else ahead of our own well-being. The MAP framework reminds us to give ourselves permission to move—not because we “should,” but because we deserve to care for our bodies. Exercise is a form of self-care, not a luxury.

What the Research Found

When this framework was tested in real-world settings, participants reported:

• 65% increase in physical activity even 9+ months later
  
  

• 54% more often choosing movement that felt good rather than forced
  
  

People described feeling freer, more positive, and more motivated when they let go of “shoulds” and embraced MAP messaging.

Takeaway

If you’ve struggled with motivation, it might not be about willpower—it might be about the messages you tell yourself. The Motivation MAP shows that when you give movement meaning, recognize that everything counts, and give yourself permission to prioritize self-care, exercise becomes something you want to do instead of something you have to do.

👉 If you’d like support building sustainable, science-backed habits that feel good—not forced—book a free discovery call here.

Citation- Segar ML. The Motivation MAP: an exercise-message framework to foster positive affect, challenge all-or-nothing thinking, and prioritize self-care. Front Psychol. 2024 Oct 22;15:1441844. doi: 10.3389/fpsyg.2024.1441844. PMID: 39502148; PMCID: PMC11534876.