Feeling unmotivated or lacking the energy to accomplish important items on your weekly “to do” list? Perhaps you had the best of intentions to workout 5 days this week, cook healthy meals from home every evening, spend more quality time with your loved ones, or even get some deep cleaning done. Unfortunately, plans can get derailed. Life gets in the way and by the end of the week, you feel frustrated and disappointed in yourself when only a fraction of these tasks is accomplished. If you can relate to this scenario, then you know how difficult it is to stay motivated, energized, enthusiastic and on track.

What does it mean to be motivated? In simplest terms, motivation is why a person acts or behaves in a certain way. It is the driving force behind our actions. Variations in motivation day to day are common. It is perfectly normal to shudder at the thought of waking up early to go on a walk even when you know you are going to feel better for the rest of the day. Afterall, we are only human. The key is to recognize when you are off track and make a change before the train is completely of course. Follow these five effective “S” strategies to help you get back on track:

  1. Seek your why: Internal motivation is the best type of motivation, is the most powerful and tends to lead to more sustained success. Internal motivation is based on in-built satisfaction and not on external rewards like money, praise, or fame. What is your why? Why is changing important to you? Keeping this perspective in the back of your mind can be helpful in staying on the course.
  2. Schedule the habit and be SMART: Be specific and get it on your calendar. For example, if you want to work out 3 days this week, pick the specific days, times, and location. Smart goals are specific, measurable, attainable, realistic and time bound. Have a backup plan if something happens! And set reminders.
  3. Start Small: Massive changes can be difficult to sustain. Start with a small behavior change and build on it until it becomes a habit. It is much easier to build on habits once they start and are already in motion. Achieving small wins will increase your confidence and self-efficacy.
  4. Support System: Lean on others to help you. Find an accountability partner. A strong network of family and friends is important when you are trying to make a change. Whether it is a spouse or a sibling or friend, loop them in on your situation and do not be afraid to ask for help.
  5. Self-Care: Do not expect perfection. There will always be difficulties along the course. Take time to reflect on the positives and have self-compassion.

 

What Drives Your Client to Be Well | Wellcoaches (wellcoachesschool.com)

Motivation: The Scientific Guide on How to Get and Stay Motivated (jamesclear.com)

What is motivation? Definition and meaning – Market Business News

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