“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”
~ Zig Ziglar
It is going to happen!
Your Motivation to get up and go workout or to eat healthier will come and go.
In order to gain better control and master your motivation, it’s helpful to understand what motivates you.
Typically, we move towards pleasure and away from pain. It’s that simple.
As human beings, we will do more to avoid pain. Think about the fact that most people act retroactively, meaning they first need some type of “pain” (ie. a heart attack, diabetes, being overweight) to move into action.
Masters of motivation skillfully associate pain and pleasure. Whether it’s the words they use, the thoughts they think, the images they visualize, or the actions they take … they stack up pain deliberately to move away from behaviors or habits that they don’t want anymore, and they “build up” pleasure to help move them towards new behaviors that they do want, or to reinforce good habits.
To get you on the path to results, here are 8 ways to help get master your motivation to workout and eat healthier.
1. Find Your Reasons Why
You need to figure out a compelling purpose. For example, if your goal is to lose 25 lbs you need to identify WHY that’s important to you. Is it to feel sexier for your spouse, fit into that old pair jeans, or feel more confident? Once you identify your initial reason, keep asking “why?” to go deeper and finally come up with true reason that will motivate you!
2. Connect to Your Core Values
This is the ultimate secret. If you can connect the process (ie. work out and eat healthier) to your core values, even in small ways, you can change your game. For instance, some core values might include freedom, happiness, love, connection, family, or growth. Figure out what matters most to you and work from there.
3. Change Your Mindset
You can instantly find your more enjoyment in working out by shifting your mindset from “having to workout” to “getting to workout”. I have a good friend who always says, “I’ve got to workout, I’ve got to workout!” He feels compelled and thus less empowered. I told him to consider adopting the phrase, “I get to workout”, which would put him in a state of gratitude instead of obligation. Be difference.
4. Anchor the Feeling
Remember how good it feels when you finish you workout or eat a healthy meal. Find a way to anchor that feeling into your body so that anytime the going gets tough you can easily revert back to feeling that way. For instance, flexing your new muscles or shouting out an exhilarating “wooo hooo!!”
5. Use Reference Points From Past Successes
Sometimes you might feel overwhelmed or unsure about your ability to get in a good workout or prepare a healthy meal. However, if you can think back to similar situations in the past where you were successful, then realize that you can do it again. If you were once able to do 12 push in one go, then go back to that experience and reassure yourself that you can do it again – if that’s your goal.
6. Find a Meaningful Metaphor
Find a metaphor that fuels you – a tag line if you will. Maybe you’re the “Little Engine that Could.” Maybe you’re “in the zone.” One of the most powerful things you can do is find a metaphor that connects to your values. Whatever you choose make sure it resonates with you.
7. Pair Up
Pair up with somebody who compliments you or who can mentor you and get you over the humps. This is why having trainer pr coach can be a great way to get your butt into shape! At the very least, training with a friend can take your workouts to a whole new level.
8. Take Action and Reward Yourself
Here’s a secret that once you know it and apply it, can change your life.
Action comes before motivation.
You simply start doing an activity and then your motivation kicks in, especially if you reward yourself for taking action. For example, you might not always look forward to your workout, but once you start, I’m sure you find your flow. And once your workout is done reward yourself with something that makes you feel good – and preferably not a piece of chocolate cake!
Give these Motivation Tips a Try and see what a Difference they make your ability to take action and stick to it!
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Love #4 Anchor the feeling. Exercising on a consistent basis makes me feel more joy, confidence, and energy. That is what keeps me going day after day.
And on those days when I am just too tired and blah to do anything I just put on my workout clothes. For some reason just wearing the clothes increases my energy.
Thanks Holli for all your tips.
I have been using #3 for awhile now, I have a very dear friend who has multiple mylenoma, which is a very deadly form of cancer and he no longer can walk, or run or even look after himself without help. So now I try to catch myself, just at that moment before I see the activity as a chore and instead say to mysel, “This walk /swim/wokrout is for Courtney and I do it in honor of him, because I can and he can’t. I just can’t let him down.