So a few weeks ago you decided to start getting in shape
for a party - or a tropical vacation - or a wedding, etc.
You joined a gym, bought all the right gear and got off to
a great start. But over time you started working out less
and less frequently and eventually... you're right back
where you started. Again.
Maybe the problem was not doing the right exercise at the
start of your program.
No, not physical exercise. Mental exercise.
The key to "motivation" is realizing what your "motives"
truly are. Answering these thought-provoking questions in
writing will help you clarify your vision and enhance your
commitment by helping you to focus on your true motives.
You'll also have a permanent record of your values and
priorities that you can periodically use as a reminder that
will rekindle your motivation.
Step 1
Simple. Start with writing what you want in general. For
example: "I want to lose weight." Write as many goals as
you want.
Step 2
Now it's time for details. For each of your three most
important general goals, write down exactly what you want.
You know the SMART acronym by now: Specific, Measurable,
Attainable, Realistic and Timed.
Keep in mind that a safe rate of fat loss is 1-2 pounds a
week. With my clients, we pick a date first, then work
backwards using a pace of one pound per week.
It also helps to write each goal in the present tense so
that it becomes an effective affirmation. An example would
be: "As of [date seven weeks from now], I weigh [seven
pounds less than today]."
However, since your rate of weight loss is non-linear and
not entirely in your control, "activity goals" - such as
working out three times a week - are less frustrating.
Step 3
Write down WHY you want it. This is what motivation truly
is.
You don't really want to lose seven pounds just to be seven
pounds lighter. You want to lose weight because you believe
that being lighter will make some positive change in your
life.
What is it that you really want? It's never the weight
itself.
Maybe you feel that losing weight will make you more
attractive, more popular, more lovable, live longer, have
less pain, or even make someone envious (admit it!).
Your motivation could simply be pride in showing the self-
discipline to accomplish your goal. No one else has to know
your true motives but you, so be brutally honest with
yourself. Sit down and write out exactly what you hope to
gain.
Step 4
Write down exactly what differences you will see, hear,
feel, taste and smell. Once you've determined your true
motives, you can go on to write exactly how your new
fitness program will change your life.
Use all five senses and imagine how your life would be
different.
Step 5
Write down who's help you need in reaching your goal.
Everyone needs help from someone else. You must enlist the
help of your spouse, family, friends and co-workers.
Unfortunately, chances are, someone close to you will try
to sabotage your progress - either consciously or
subconsciously. Tell them up front that you need their
help.
There will always be someone who, for whatever reason, does
not want you to lose weight. Either persuade them to your
side, or - frankly - forget about them.
Step 6
Write down what specific steps you have to take. Too many
people go out on their own or listen to the wrong sources.
Find a credible source that you trust and follow the advice
of proven experts.
Step 7
Write down what you can do today and tomorrow to get
started. When asked how to get to Athens, Socrates
advised, "Just make sure that every step you take is in
that direction."
Once you set your goal, make sure that everything you do -
no matter how seemingly insignificant - keeps you headed
toward your goal and never away.
Find something that you can do TODAY to keep you on the
right road. Make a plan for what you can do tomorrow to
stay in that right direction.
Step 8
Follow your plan. Whenever you don't feel like following
your plan, re-read your answers to the previous seven
steps. If necessary, re-write your answers.
Loss of motivation is simply forgetting what your original
motives were. Taking these eight steps will assure that you
stay truly motivated and make steady progress toward your
fitness goals.
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