The Motivation Rollercoaster: made a great breakfast but can’t seem to prepare anything the rest of the day; got up for my run last week but fell off after that; all my workouts one week, only one the following…
Sound familz?
Instead of expecting to always be at 100% all the time and beating yourself up if you’re not, do these things to keep the needle moving even when motivation dips.
1. Celebrate progress:
- Celebrate small wins, even if it's just 1% better each week.
- As long as you’re striving to do a little more than what you were doing before, you are winning!
2. Set boundaries:
- Make exercise a priority by scheduling it into your calendar FIRST
Make your environment support you:
- Get rid of snacky snacks in the house that don’t move the needle forward and replace them with things that are a little better.
Make your phone support you:
- Move the apps that distract, cause stress (like news), or entice you to order cookies, to a few screens back on your phone.
3. Aim for consistency: - Aim for 80% consistency and don't beat yourself up over the other 20%.
- Or change your goals to expect a little less for now, and when you hit those consistently, keep gradually raising them.
- As things get rolling along more, then push towards 90%.
- And those times when you’re feeling extra motivated like January/February, let's shoot for 98%!
4. Remember your "why":
- Remember how caring for and prioritizing yourself makes you feel.
- Don’t get fixated on your ultimate goals (or on other peoples’).
- Practice being grateful for what you’re doing right now.
5. Start small:
- Just get up and do something, even if it's just a short walk.
- Every action leads to more.
- And eventually, you’ll be hitting all 4 workouts each week.
(If you’re feeling really down and unmotivated, just pick one to start)
Motivation can be a rollercoaster: some of us are barreling down the drop, some clinking up the climb and others coasting along.
But don’t be scared. Try to sit back and enjoy the ride :)
x’s & o’s,
Coach Z.