3 times motivation dips (and what to do about it)

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I’m making an attempt one thing a bit totally different right now.

Over the previous 15 years of working with purchasers, I’ve discovered that success in health isn’t nearly realizing what to do… it’s about having methods for when issues inevitably get robust.

The place do habits often break down? Why does motivation fizzle out? And what can we truly do about it?

Behind the scenes, I’ve been constructing a “teaching toolkit” that maps this all out. (In it’s present kind, there are 7 massive challenges, 22 underlying causes, and over 50 ways that I take advantage of with purchasers to assist them keep on observe.)

At this time, I need to zoom in on only one a part of that toolkit: thrice motivation dips and how you can reply.

I recorded a 15-minute video strolling by these concepts. You may watch it on YouTube, or deal with it like a brief podcast whilst you’re driving, cooking, or folding laundry.

And if you happen to favor the quick-hit model, listed below are the highlights:

Dip #1: The Preliminary Push

For those who battle to get began with a health plan, or say to your self, “I simply can’t appear to get motivated”, that is for you.

Whereas this appears to be like like a motivation downside, it usually covers up a sources downside.

For those who’re already tremendous burdened, busy, and have a ton in your plate, it’s actually arduous so as to add health on high of every thing else.

Listed here are three ways to strive:

The Huge Why: Join your objectives to your core values by asking “why” change is necessary to you a number of occasions. It gained’t straight tackle a sources downside in and of itself, however it may be useful to fall again on when making selections about the place to focus your time and vitality.
Temptation Bundling: Pair one thing difficult with one thing pleasurable.
Upgrade Your Bat Cave: Make small adjustments in your atmosphere to advertise your required conduct.

Dip #2: All-or-Nothing

For those who begin off actually sturdy, however battle to remain motivated lengthy sufficient, or say to your self, “I fell off the wagon and simply couldn’t get again on,” that is for you.

We regularly put quite a lot of strain on ourselves to do every thing completely RIGHT NOW IMMEDIATELY. Add to that our tendency to place our blinders on and attempt to simply “push by”, and we set ourselves as much as repeat this sample over. And over. And over.

Listed here are two ways to strive:

Turn on Dial Mode: There is no such thing as a “regular” day. So let’s plan for that!
Set An Accumulation Aim: Reasonably than construct an ideal streak, as a substitute concentrate on accumulating observe.

Dip #3: Ambiguous Outcomes

For those who’ve been constant for some time, however really feel such as you haven’t actually seen any massive adjustments but, it may be actually arduous to remain motivated!

That is one cause why we’ve discovered with the ability to visualize your progress over time is so necessary.

Listed here are two ways to strive:

Zoom In, Zoom Out: Laser in your day-to-day habits and exercises and gather information. Then, each 2-6 weeks, step again and consider your progress. This helps you keep away from the fixed comparisons, whereas nonetheless making course corrections on a well timed foundation.
Development Stacking: Ask your self: what has the development of my exercises and habits appeared like over the past 4-6 weeks? If issues are stagnant, take into consideration one little adjustment you may make to get the ball rolling once more. That would seem like including a couple of reps to your workout routines, taking a stroll break through the day, or leveling as much as the subsequent Nerd Fitness Nutrition Leve!

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That’s the gist – however the the video digs deeper into the main points of every one.

I’d love to listen to from you: do you want this format? Extra whiteboard-style breakdowns of huge concepts you’ll be able to come again to? Simply hit reply and let me know. –Matt

P.S. We’re hiring! We’re on the lookout for a marketing specialist to join our team and work carefully with me!

For those who’ve obtained the expertise and drive to assist us make a distinction within the health business, please try the hyperlink and take into account making use of.