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Ever feel the rush of motivation after you set a new goal? No matter how lofty, new goals
often come with an overwhelming sense that you can take on the world. You’re refreshed
and committed, ready to tackle anything that gets in your way!
And then… life happens. Your motivation comes screeching to a halt, and your willpower
takes a nose dive!
Wouldn’t it be nice to be able to hop from point A to point B without hitting any
motivation speed bumps? In reality, maintaining high motivation over the long term is
hard.
You will likely experience some lows along the way. What can you do? How can you
keep your motivation going as strong as the day you started?
First, you must understand how your habits impact your mindset. The habit loop consists
of a cue or reminder, a routine, and a reward.
For any habit you have it starts with something that reminds you to perform a behavior.
Once reminded, you carry out the habit in a routine way in order to reach some type of
reward.
Example 1: Your alarm goes off at 6:00am for your morning workout (reminder).
By 6:30am you’re at the gym for a tough workout (routine). After your workout, you
move on with your day feeling energized and fantastic (reward)!
Example 2: You arrive home after a long day at work. You’re starving (reminder)!
You immediately reach for any easy-access food in your pantry to nosh on, and
easily over eat (routine). The immediate relief of having that snack acts as your
reward, but afterward you feel awful. Where in this loop could you intervene to
keep yourself on track?
When you understand this loop and each individual component (reminder, routine,
reward), you can address each with strategies to keep you mind aligned with your goals.
Strategy = Action
We love doing and achieving. Developing strategies where we need them most helps
keep us on track toward achieving what we set out to do. When you are mindful about
your habits and behaviors, you can put effective strategies in place.
Being mindful means you are aware of your thoughts, feelings, and actions. Take the
time to “check in” with yourself so that you can better understand your needs, how you
operate, and what you should do next. As you develop more self-awareness, your
reminders, routines, and rewards become much clearer.
When trying to figure out why your motivation just isn’t there, the very first next step is to
stop and assess the situation before making any changes or giving up completely. Ask
yourself the following questions to gain more insight.
Set the bar appropriately low and meet it 90% (or more!) of the time. This ensures you’re
on the right track, and positively reinforces what you do well. Magic is in the mundane,
and doing the little things will have big impact over time!
8. What’s your “why” factor for achieving the goal you set?
Understanding on a very deep level why you want to change will help you tap into why
you put in the effort. Why it’s worth it to you. At times, we all feel insecure about any
number of things: our appearance, our jobs, our relationships, and other areas of our
lives.
Digging into why you do the things you do, what outcomes you really want to achieve,
and discovering what is getting in the way will help you prioritize what is truly the most
important goal on your horizon.
Motivation and willpower will wane, and that’s totally normal. You don’t just set a goal
and go. Motivations change. Even goals can change. Checking in with yourself and
consistently re-evaluating your next will help you stay on track toward your goals.
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Amber Leonard-Thome
Amber received her M.S. in kinesiology and works in the health and fitness
industry as a university lecturer, manager of a personal training and sports
performance facility, personal trainer, and wellness and nutrition coach
View all by Amber Leonard-Thome »
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Posted Sun, 02/12/2017 - 12:29 LIKE 15
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Pic Louis Hendriks
As a teacher and a Coach it seems to me to motivate others is very easy. My self motivation
much more difficult.
I never set myself goals. Could that be the mistake
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