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[NEW](https://www.nike.com/kr/stories) - [코칭](https://www.nike.com/kr/stories/coaching) - [운동선수\*](https://www.nike.com/kr/stories/athletes) - [문화](https://www.nike.com/kr/stories/culture) - [커뮤니티](https://www.nike.com/kr/stories/community) - [이노베이션](https://www.nike.com/kr/stories/innovation) - [제품 가이드](https://www.nike.com/kr/product-advice) 영감 # 동기부여를 열 배로 높여주는 방법 ##### 코칭 일어나서 움직일 의욕을 잃었나요? 여러분의 열정을 빠르게 재발견할 수 있도록 도와주는 퍼포먼스 심리학 전략에 대해서 알아보세요. 마지막 업데이트: 2023년 1월 10일 5분 예상  토요일, 여러분은 소파에 앉아 TV 프로그램을 몰아보고 있습니다. 운동해야 한다는 건 알고 있죠. 평소에는 운동하는 것을 좋아하고 운동하면 기분이 좋아집니다. 하지만 때로는 몸을 일으켜 움직이기가 너무도 힘듭니다. 왜일까요? “사람들은 보통 ‘동기를 잃었다.’라고 말합니다. 하지만 이 표현은 정확하지 않습니다.” 라고 퍼포먼스 심리학을 전문으로 하는 보스턴의 공인 심리학자이자 교육학 박사인 리사 루이스(Lisa Lewis)는 말합니다. “동기는 우리 안에 내재된 자질로서 가지거나 잃을 수 있는 것이 아닙니다. 동기 부여의 원천은 다양하며, 밀물과 썰물처럼 자연스럽게 밀려왔다 밀려가죠.” 다시 말하면, 게으름을 피우고 싶은 기분이 든다는 것은 그저 그러한 동기가 힘을 잃은 것뿐입니다. 원동력이 풍부한 새로운 동기의 원천을 찾아 변화를 시도한다면 금세 새로운 목표를 향한 활력을 되찾을 수 있습니다. 동기의 원천은 다양합니다. 한편으로는 돈(집에 나만의 트레이닝룸 꾸미기)이나 다른 사람의 압력(예를 들면 더 잘하라고 독려하는 교수님) 같은 외부적인 동기가 있을 수 있습니다. 다른 한편으로는 심오하고 정체성에 기반하며 목표를 뒷받침하는 내부적 동기, 흔히 말하는 ‘이유’가 있을 수 있습니다. 이러한 ‘이유’에는 적극적이고 낙관적인 친구나 가족이 되고 싶은 욕구, 또는 남을 돕고자 하는 열정 같은 것들도 포함될 수 있습니다. ## “동기는 우리 안에 내재된 자질로서 가지거나 잃을 수 있는 것이 아닙니다. 동기 부여의 원천은 다양하며, 밀물과 썰물처럼 자연스럽게 밀려왔다 밀려가죠.” 리사 루이스(Lisa Lewis) 교육학 박사, 보스턴의 퍼포먼스 심리학 전문 공인 심리학자 ‘이유’는 목표를 향한 가장 심오하고 끊임없는 원동력이라는 것에 전문가들도 동의하지만, 현실적으로 이러한 동기는 때로 구체적이지 않거나 멀게 느껴지기도 하고, 단순히 마음이 움직이지 않기도 한다고 루이스 박사는 말합니다. 그런 기분이 드는 날에는 선택할 수 있는 대안이 많을수록 좋습니다. 아래의 동기 목록은 피상적이고 외부적인 것부터 깊이 있고 내부적인 것의 순으로 나열되어 있다고 루이스 박사는 말합니다. 오늘은 어떤 것에 마음이 끌리는지 살펴보며 실행에 옮기고, 나머지는 나중으로 미뤄두세요. 아래쪽부터 올라오며 달성하는 것이 바람직하고, 그게 정말 힘든 경우에만 위쪽부터 훑어 내려가 보세요. ## 01 보상 짐에 다녀오면 마음에 들었던 후디나 눈여겨보던 비싼 화분을 살 수 있습니다. ## 02 '벌' 온라인 수업에 빠지면 화장실 청소를 해야 합니다. ## 03 죄책감 애인에게 생일 선물로 기타를 받았다면 한 시간씩 시간을 내서 기타 치는 법을 배워야 합니다. ## 04 우상 열정 넘치는 친구가 달리는 모습에서 영감을 받아보세요. 친구들은 지쳤을 때 어떻게 끝까지 해낼 수 있었을지도 생각해 보세요. ## 05 자부심 편의점에서 감자칩 코너를 그냥 지나치거나 피트니스 트래커의 활동 목표를 모두 달성하는 데 필요한 자제력을 최대한 발휘해 보세요. ## 06 옳은 행동 운동을 하고 잘 먹도록 하세요. 그래야 한다는 것을 잘 아실 거예요. 음주는 자제하세요. 건강에 좋지 않다는 것을 잘 아실 거예요. 할 일을 미루면 스트레스만 더 쌓이니까 이번 주에 해야 할 일은 미리 하세요. ## 07 자신을 이해하기 어쩌면 여러분은 완벽한 A유형 성격이어서 정확하게 계획대로 운동해야 만족하는 성격일지도 모릅니다. 아니면 정신적인 면을 중시하는 자기성찰적인 명상가라서 책을 많이 읽어야 자기 자신을 더 잘 이해할 수 있다고 느끼는 성격일 수도 있습니다. ## 08 즐거움 러닝을 하거나, 한 시간 동안 영양이 풍부한 식사를 즐기거나, 요가 매트 위에서 몸을 비틀거나, 자신만의 소설의 다음 장면을 써보는 등 좋아하는 활동을 해보세요. 무언가를 시작하는 일은 전쟁 같지만, 일단 시작하고 나면 흐름을 타게 될 겁니다. 그러고 나면 기분이 훨씬 좋고 가볍게 느껴질 거예요. ## 09 나만의 이유 이유는 자신에게 즐거움을 주어야 하지만, 심오하거나 때로는 장기적인 목표일 수도 있습니다. 인내심 있고 현재에 충실한 동반자가 되고 싶어서 명상을 할 수 있습니다. 또는, 졸업 후 꿈꾸던 직장에 바로 취직하고 싶어서 주말에 공부를 할 수 있죠. "여러분의 '이유'는 행복과 밀접한 관련이 있습니다." 이유에 따라 행동하면 성취감을 느낄 수 있기 때문이라고 루이스 박사는 설명합니다. 바로 그런 이유에서 목표를 설정하는 것입니다. ## NTC앱과 함께 앞을 향해 더 나아가세요. 운동, 회복, 마음가짐, 식단, 숙면에 대한 전문가의 가이드를 나이키 트레이닝 클럽(NTC)앱에서 만나보세요. [자세히 보기](https://www.nike.com/kr/ntc-app) 원게시일: 2022년 4월 15일 안내 [멤버가입](https://www.nike.com/kr/membership) [매장찾기](https://www.nike.com/kr/retail) [제품 가이드](https://www.nike.com/kr/product-advice) [러닝화 가이드](https://www.nike.com/kr/running/shoe-finder) 멤버 혜택 [웰컴 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [생일 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [학생 할인 쿠폰](https://www.nike.com/kr/membership/student-discount-program) 고객센터 [주문배송조회](https://www.nike.com/kr/orders/details/) [반품 정책](https://www.nike.com/kr/help/a/returns-policy-kr) [결제 방법](https://www.nike.com/kr/help/a/payment-options-kr) [공지사항](https://www.nike.com/kr/help/a/announcements-kr) [문의하기](https://www.nike.com/kr/help/#contact) 회사소개 [About Nike](https://about.nike.com/) [소식](https://about.nike.com/ko/newsroom) [채용](https://careers.nike.com) [투자자](https://investors.nike.com/) [지속가능성](https://www.nike.com/kr/sustainability) [코칭](https://www.nike.com/kr/coaching) [신고하기](https://secure.ethicspoint.com/domain/media/ko/gui/56821/index.html) ## 안내 [멤버가입](https://www.nike.com/kr/membership) [매장찾기](https://www.nike.com/kr/retail) [제품 가이드](https://www.nike.com/kr/product-advice) [러닝화 가이드](https://www.nike.com/kr/running/shoe-finder) ## 멤버 혜택 [웰컴 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [생일 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [학생 할인 쿠폰](https://www.nike.com/kr/membership/student-discount-program) ## 고객센터 [주문배송조회](https://www.nike.com/kr/orders/details/) [반품 정책](https://www.nike.com/kr/help/a/returns-policy-kr) [결제 방법](https://www.nike.com/kr/help/a/payment-options-kr) [공지사항](https://www.nike.com/kr/help/a/announcements-kr) [문의하기](https://www.nike.com/kr/help/#contact) ## 회사소개 [About Nike](https://about.nike.com/) [소식](https://about.nike.com/ko/newsroom) [채용](https://careers.nike.com) [투자자](https://investors.nike.com/) [지속가능성](https://www.nike.com/kr/sustainability) [코칭](https://www.nike.com/kr/coaching) [신고하기](https://secure.ethicspoint.com/domain/media/ko/gui/56821/index.html) 대한민국 - © 2026 Nike, Inc. All Rights Reserved - [이용약관](https://agreementservice.svs.nike.com/rest/agreement?agreementType=termsOfUse&uxId=com.nike.commerce.nikedotcom.web&requestType=redirect) - [개인정보처리방침](https://agreementservice.svs.nike.com/rest/agreement?agreementType=privacy-policy&uxId=default&requestType=redirect) - [위치정보이용약관](https://agreementservice.svs.nike.com/rest/agreement?agreementType=lbsProvider&uxId=com.nike.commerce.nikedotcom.web&requestType=redirect) - [영상정보처리기기 운영 방침](https://agreementservice.svs.nike.com/rest/agreement?agreementType=CCTVpolicy&uxId=com.nike.cctvpolicy&requestType=redirect) (유)나이키코리아 대표 Chase Louis Taylor, 체이스 루이스 테일러 | 서울 강남구 테헤란로 152 강남파이낸스센터 30층 | 통신판매업신고번호 2011-서울강남-03461 | 사업자등록번호 220-88-09068 [사업자 정보 확인](https://www.ftc.go.kr/bizCommPop.do?wrkr_no=2208809068) 고객센터 전화 문의 [080-022-0182](tel:080-022-0182) FAX 02-6744-5880 | 이메일 Nikekorea@nike.com | 호스팅서비스사업자 (유)나이키코리아 현금 등으로 결제 시 안전 거래를 위해 
나이키 쇼핑몰에서 가입하신 한국결제네트웍스 유한회사의 구매안전 서비스(결제대금예치)를 이용하실 수 있습니다. 콘텐츠산업진흥법에 의한 콘텐츠 보호 안내 자세히 보기 ## Africa - [__Egypt__ \ English](https://www.nike.com/eg/) - [__Morocco__ \ English](https://www.nike.com/ma/en/) - [__Maroc__ \ Français](https://www.nike.com/ma/) - [__South Africa__ \ English](https://www.nike.com/za/) ## Americas - [__Argentina__ \ Español](https://www.nike.com.ar) - [__Brasil__ \ Português](https://www.nike.com.br) - [__Canada__ \ English](https://www.nike.com/ca/) - [__Canada__ \ Français](https://www.nike.com/ca/fr/) - [__Chile__ \ Español](https://www.nike.cl) - [__Colombia__ \ Español](https://www.nike.com.co) - [__México__ \ Español](https://www.nike.com/mx/) - [__Peru__ \ Español](https://www.nike.com.pe) - [__Puerto Rico__ \ Español](https://www.nike.com/pr/) - [__United States__ \ English](https://www.nike.com) - [__Estados Unidos__ \ Español](https://www.nike.com/us/es/) - [__Uruguay__ \ Español](https://www.nike.com.uy) - [__Latin America__ \ Español](https://www.nike.com/xl/) ## Asia Pacific - [__Australia__ \ English](https://www.nike.com/au/) - [__中国大陆__ \ 简体中文](https://www.nike.com.cn/) - [__Hong Kong__ \ English](https://www.nike.com.hk/) - [__香港__ \ 繁體中文](https://www.nike.com.hk/) - [__India__ \ English](https://www.nike.in/) - [__Indonesia__ \ English](https://www.nike.com/id/) - [__Japan__ \ English](https://www.nike.com/jp/en/) - [__日本__ \ 日本語](https://www.nike.com/jp/) - [__대한민국__ \ 한국어](https://www.nike.com/kr/) - [__Malaysia__ \ English](https://www.nike.com/my/) - [__New Zealand__ \ English](https://www.nike.com/nz/) - [__Philippines__ \ English](https://www.nike.com/ph/) - [__Singapore__ \ English](https://www.nike.com/sg/) - [__台灣__ \ 繁體中文](https://www.nike.com/tw/) - [__ไทย__ \ ภาษาไทย](https://www.nike.com/th/) - [__Vietnam__ \ English](https://www.nike.com/vn/) ## Europe - [__Österreich__ \ Deutsch](https://www.nike.com/at/) - [__Austria__ \ English](https://www.nike.com/at/en/) - [__Belgien__ \ Deutsch](https://www.nike.com/be/de/) - [__Belgium__ \ English](https://www.nike.com/be/en/) - [__Belgique__ \ Français](https://www.nike.com/be/fr/) - [__België__ \ Nederlands](https://www.nike.com/be/) - [__Bulgaria__ \ English](https://www.nike.com/bg/) - [__Croatia__ \ English](https://www.nike.com/hr/) - [__Česká republika__ \ Čeština](https://www.nike.com/cz/) - [__Czech Republic__ \ English](https://www.nike.com/cz/en/) - [__Danmark__ \ Dansk](https://www.nike.com/dk/) - [__Denmark__ \ English](https://www.nike.com/dk/en/) - [__Finland__ \ English](https://www.nike.com/fi/) - [__France__ \ Français](https://www.nike.com/fr/) - [__Deutschland__ \ Deutsch](https://www.nike.com/de/) - [__Ελλάδα__ \ ελληνικά](https://www.nike.com/gr/) - [__Hungary__ \ English](https://www.nike.com/hu/en/) - [__Magyarország__ \ Magyar](https://www.nike.com/hu/) - [__Ireland__ \ English](https://www.nike.com/ie/) - [__Israel__ \ English](https://www.nike.com/il/) - [__Italia__ \ Italiano](https://www.nike.com/it/) - [__Luxemburg__ \ Deutsch](https://www.nike.com/lu/de/) - [__Luxembourg__ \ English](https://www.nike.com/lu/en/) - [__Luxembourg__ \ Français](https://www.nike.com/lu/) - [__Netherlands__ \ English](https://www.nike.com/nl/en/) - [__Nederland__ \ Nederlands](https://www.nike.com/nl/) - [__Norway__ \ English](https://www.nike.com/no/en/) - [__Norge__ \ Norsk](https://www.nike.com/no/) - [__Polska__ \ Polski](https://www.nike.com/pl/) - [__Portugal__ \ English](https://www.nike.com/pt/en/) - [__Portugal__ \ Português](https://www.nike.com/pt/) - [__Romania__ \ English](https://www.nike.com/ro/) - [__Россия__ \ Русский](https://www.nike.com/ru/) - [__Slovakia__ \ English](https://www.nike.com/sk/) - [__Slovenia__ \ English](https://www.nike.com/si/) - [__Espanya__ \ Català](https://www.nike.com/es/ca/) - [__España__ \ Español](https://www.nike.com/es/) - [__Sweden__ \ English](https://www.nike.com/se/en/) - [__Sverige__ \ Svenska](https://www.nike.com/se/) - [__Schweiz__ \ Deutsch](https://www.nike.com/ch/) - [__Switzerland__ \ English](https://www.nike.com/ch/en/) - [__Suisse__ \ Français](https://www.nike.com/ch/fr/) - [__Svizzera__ \ Italiano](https://www.nike.com/ch/it/) - [__Türkiye__ \ Türkçe](https://www.nike.com/tr/) - [__United Kingdom__ \ English](https://www.nike.com/gb/) ## Middle East - [__Saudi Arabia__ \ English](https://www.nike.sa/en/home) - [__المملكة العربية السعودية__ \ العربية](https://www.nike.sa/ar/home) - [__United Arab Emirates__ \ English](https://www.nike.ae/en/home) - [__الإمارات العربية المتحدة__ \ العربية](https://www.nike.ae/ar/home) - [__Qatar__ \ English](https://www.nike.qa/en/home) - [__دولة قطر__ \ العربية](https://www.nike.qa/ar/home) - [__Kuwait__ \ English](https://www.nike.com.kw/en/home) - [__الكويت__ \ العربية](https://www.nike.com.kw/ar/home)