Why is motivation so hard to get sometimes? Where does motivation come from? What is motivation in the first place? Webster’s defines it as “a force or influence that causes someone to do something.” The challenging part of that is, if there’s no one around you to be that force or influence, then how do you get motivated? The answer is your WHY. Your reason WHY you do something will continue to be the driving factor that pushes you to do those things that are unexciting and tedious… but are necessary to achieve your goals.
Here’s 5 little things that you can do every day to keep that inner motivating engine roaring:
#1 –> Set goals
Goals are dreams with a deadline. When your goals are written down, they become tangible; something that you can strive for. I’m a huge believer in setting three types of goals, all of which you want to be manageable so you don’t become overwhelmed.
First are those that you can accomplish immediately. Doing these and scratching them off your list is a sure fire way to feel accomplished and motivated towards pursuing your next one. As it relates to health and fitness, examples include drinking a certain amount of water, not skipping your breakfast, and making sure you give your body essential nutrients like those in Shakeology.
Second are goals that are slightly longer, such as 30, 60, or 90 days. Examples could include a fitness program which you complete in its entirety. To help you do so, you could commit to a Challenge Group with other individuals to help you succeed. When you complete these goals, you’ve taken your game to a whole new level and can plan for your next three month achievement.
And third, set long term goals upwards of 1-2 years. These goals, just like a marathon, are designed to be accomplished over a longer period of time and a steady pace. With these, you are constantly growing as a person, learning along the way, and allowing yourself to fail forward. Such goals give you a true sense of accomplishment as you’ve invested a long period of time, energy, and effort to achieving what you want.
#2 –> Reward yourself
Now that you’ve achieved these goals, it’s important to reward yourself for your new behaviors and accomplishments. Sure you may struggle along the way, but that’s all part of the learning process.
Rewards don’t necessarily need to be monetary or food related, but could be as simple as telling yourself “Wow, I’m so proud of myself. I did awesome and accomplished my goals.” Something as simple as self-appreciation has a huge impact on your self-esteem and outlook towards your next goal. When you complete a short goal, give yourself these quick congratulatory talks.
For longer goals such as a 90 day fitness Challenge, allow yourself to buy new workout pants to fit your now trimmer waistline, or bigger shirt for those desiring to gain muscle. And for the really long goals, (1-2 years), share and teach others. For example, if you’ve been trying to lose weight and finally got into a rhythm of keeping it off, tell others what you’ve been doing.
By sharing, you’ll not only feel a huge accomplishment of impacting others in a positive manner, but you’ll in turn become even better at sustaining your new body. This is one of the reasons why I got into coaching and highly recommend it to any and all looking to prosper on their fitness journey.
#3 –> Don’t beat yourself up
Most of us need motivation the most when we’re performing a new task or goal. During this time, we’re struggling to find the right path on how to best accomplish the desired result, often resulting in failed attempts. Just because you fail, that doesn’t make you a failure.
It’s during these tough times when you yourself can be your biggest source of inspiration, BUT, you can also be your biggest critic. That little voice in your head is what will either help you or haunt you on a daily basis, encouraging you to either grow as a person or beat yourself up. This voice is easy to control, but it must be done so through practice.
When your feeling motivated, your positive energy acts as the guiding force to positive reinforcement and thoughts that tell you “you can do this!” But when you’re unmotivated due to outside factors such as stress, exhaustion, etc., your mind seems to feed you negative thoughts telling you “give up and quit.”
On any journey, you will have your ups and downs. The important thing to remember is that every failure is a learning experience, not a reason to drag yourself down. Teach your mind to shake it off, get back up, and keep moving forward.
#4 –> Surround yourself with positivity
I’m sure you’ve heard the saying “you get out what you put in.” If you’re surrounded by people who constantly belittle your actions and put you down, chances are your attitude will reflect their negativity and you’ll start to doubt yourself and your choices.
On the other hand, if you choose to surround yourself by positive influences, you’ll find yourself more motivated with a greater focus on your goals. You have complete control of the people you keep in your company. Remember that your actions closely mimic the 5 people you associate with the most.
#5 –> Take action and just do it
When we don’t see the results of what we want, it becomes hard to stay motivated. However, it’s hard to see results if you’re just staring at the starting line. Goals are great to have, but they mean nothing if you don’t take action.
I understand taking the first step seems daunting, especially if you’ve never tried before and have serious doubts whether it’ll work or not. But understand this, it’s the start that stops most people!
Let go of your fear of failure and just do it already. You’d be surprised how easy it is to get in motion once you’ve taken the first step on your path.