Lacking Motivation? Read This.
Motivation is like a pendulum. One moment we are David Goggins infused with Tony Robbins with a side of Jocko Willink. If you don’t recognize any of those names- smash the Google button and search them.
In all seriousness, motivation is not an infinite resource that your body can tap into at will. Motivation is limited, should be used sparingly, and here’s the kicker…
Motivation can not be trusted as the ONLY resource to drive you towards your goal.
So what do we do when we don’t have any?
Alas my good friend, keep reading!
1. Change the environment to make success the only option. Trying to eat better? Maybe you need to gut the pantry...Trying to get more steps in during the day? Cancel your cable subscription. Not ready to cancel it? Try logging out of the streaming service or your cable account after EACH use of the TV or your device...I bet that walk looks a lot more appealing than battling the sign in page time over time again.
2. Rework your schedule to avoid the sticking point. I remember trying to get my workouts in Monday through Friday to free up some time on the weekend. What I quickly found was that at 7pm on Monday and Wednesday evenings after work, I would rather punch myself in the neck than workout for 45 minutes. So what did I do? Promptly made Saturday and Sunday training days and gave myself off on Monday and Wednesday. The ability to finish work and come home on Monday and Wednesday was greater than the effort it took to make time for two workouts on Saturday and Sunday.
3. Make the puzzle pieces fit. When you lack motivation, specifically when it comes to your work out, stop trying to do too much. Rather than aim to accomplish this high intensity, grandiose training session, maybe 12,000 steps throughout the day get it done. The 20 minute bodyweight circuit might be more do-able on the day’s when your mind says no, thank you. Training aside, your day to day schedule is a gigantic puzzle. Make sure your workouts fit the puzzle, rather than feel like you’re opening up another box to start on the side.
Break this tip out in case of emergency. I would recommend any of the 3 above than this one, BUT knowing that a lot of people surround their fitness goals around a certain date, time frame, etc. this tip plays.
Make it financially hurt OR make it financially rewarding.
A top 3 reason someone hires me to help them with their training goals is for accountability. Specifically, if they pay for it, they’ll do it. When your finances are in play, you have a greater chance to follow through.
On the other side of the coin, When you set a goal, set a reward. I remember through my most recent fat-loss phase I told myself I was going to outfit my closet with some fresh Project Rock swag. When I thought about deviating from my workout and nutrition plan, I kept thinking about how much I wanted my reward. Here’s the thing, it didn’t make me 100% adhere to my plan, rather, on the days I thought about doing nothing, eating a whole pizza, etc. My reward mentality helped me reframe and keep it in check. 20 minutes of work will take me closer...eating a side salad before my dinner will take me closer...it’s not about finding a sure fire way to reach your goal, it’s about giving yourself a trigger to remind you of what the goal is (when clearly, your motivation doesn’t match up).