motivation conceptual meter

Motivation is essential for overcoming challenges in life. From losing weight and getting in shape, to landing a new job or finding the perfect mate, motivation is key.


The problem is, like water, motivation ebbs and flows. Some days you wake up filled with energy and hope, ready to hit the gym, eat right and take great care of yourself. Other days you just feel like sleeping in, lazing around the house and eating.


Fortunately, there are a number of things you can do when motivation ebbs to get it flowing again. Here are 5 ways to get your motivational mojo back on track:


 1. Acceptance

First accept that this is the way you (and most humans) are. We all have good days and bad days, experiencing periods of high energy followed by low vitality. When you accept and understand the rhythmic cycle your body naturally goes through you can then engage in activities that coincide with your level of energy. On up days you can expand more energy and fully engage and enjoy life generating health and happiness. On low energy days cultivate peace and calm. When you’re tired focus on replenishing your physical and mental energy levels by enjoying nourishing meals and getting plenty of rest.


2. Plan and Set Goals

You can’t create what you want in life without a roadmap. Defining your goals, what you want and how to get there, will help you keep the wheels moving forward even on down cycle days. Take some time to write-up a wellness plan and set some short, medium and long-term goals. Ask yourself where do I want to be in a 3-months, 6-months and a year from now? Then create SMART (SMART goals are Specific, Measurable, Attainable, Relevant and Time-bound) to guide your daily and weekly actions.


3. Get Accountable

Knowing you have to report to someone can help you get back on track fast. Just make sure your accountability buddy isn’t judgmental. You can get all the non-judgmental accountability you need to succeed by becoming a member of I’ll keep you accountable, help you set and then adjust your goals for maximum motivational success. As a member of you can attend group coaching and counseling sessions for free! I also provide private sessions for members at a discounted rate. Plus, you can connect with me daily on our private, member’s only, Smash Message board.


4. Create Habits

Forming a routine around self-care habits is key to permanent change and maximizing motivation. Start with one positive habit you want to develop and then create a habit loop to make it happen. A habit loop is a cue, followed by the habit and then a reward.

To create a habit loop find a simple, obvious cue to remind you to perform the behavior and a reward for when you’ve successfully completed it. For example, if you want to exercise first thing in the morning, fill up your water bottle the night before (cue), put your sneakers by your bed or the door (another cue) and lay your exercise clothing out so you’ll get up and get going (another cue). When you’re done reward yourself with a hot shower, a few minutes of leisure time or a tasty, healthy snack.


5. Self-compassion

Motivate yourself by self-care and self-compassion rather than self-criticism. While we all have a critical voice that tells us we must lose weight, get in shape, eat right… it’s not the best motivator. Although it means well, our critical voice tends to make us feel bad about ourselves, especially when we don’t meet a goal or sleep in instead of going to the gym. This criticism can leave your feeling sad and depressed which can send you right back into a negative, down cycle. Don’t let it! Remember, you are in control.

The bottom line is. If you’re tired, lack energy and motivation stop dragging yourself through the day. Take care of yourself and follow my 5-step plan to recharge your batters. And before you know it your motivation will be right back on track.

Categories: Dieting Truths, weight loss, Wellness