Aside from New Year’s Day or that imminent beach trip, a decision to get in shape doesn’t happen overnight.
Furthermore, once you get started on that new plan your motivation can rise and fall week to week.
The most prominent studies have revealed motivation is directly linked to behavior.
Those with the strongest intentions to exercise displayed the best chance of actually following through, while those with the greatest variations in motivation had the hardest time sticking with exercise.
Think of your motivation as a stocks ticker. The more it fluctuates, the less chance you have to keep to your program and remain disciplined.
In this quick guide, we will cover the surefire 5-step system that is scientifically proven to reset your motivation and allow you to light a new fire within.
Pre-Frame Yourself
Set the bar mentally before diving in.
“Anyone can train. What marks you out is having the mindset of a champion, which you must cultivate.” -Manu Bennett
Grab a pen and paper - handwriting is superior to typing for pre-faming effects. List the physical, social, productivity, and spirituality improvements you'll experience, once you complete each day on your new regimen.
For instance, socially you will be a stronger player in your own life. This will allow you to set a better example for those who look up to you. You will become a better friend, parent, or spouse by completing each day strong.
Physically, you will feel better. You will give yourself a natural energy boost each day by completing your training and eating for results.
Identify Your Weakness
With your goals set, now we identify the past missteps.
“It's not about the failure, it's about learning from the failures. Failure itself cannot be celebrated.” - Satya Nadella
You will now ask yourself an important question: “What were the top three reasons I fell off before?” On a new piece of paper you will list these three things in order of their severity. This will give you clarity and expose your biggest weakness. Be honest with yourself here and then circle the ONE main issue. Most people find that they had a lack of willpower or even one bad influence in their life that changed their entire outlook.
Confront The Obstacle
Armed with the strengths from your pre-frame list you must confront your deterrent.
“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, 'I lived through this horror. I can take the next thing that comes along.” - Eleanor Roosevelt
Your environment is crucial to your success. This time you will force change by confronting the main source that derailed you in the past.
If it’s a person, be prepared to go to them with your feelings and let them know you are making a change in which nothing will stand your way.
You should also have a conversation with yourself. It can feel silly but will be extremely effective. Look in the mirror and tell yourself you will stick to your goals.
A key emotion to help you in this phase is anger. Use it positively to help fuel your mission of confronting your biggest obstacle.
Get Set
This is the final piece of the planning phase.
“Planning is bringing the future into the present so that you can do something about it now.” - Alan Lakein
The full strategy for your success. This is 100% critical. This is the biggest mistake most people make on the motivation end. They do not have a plan or have the wrong plan.
There are three key questions to ask yourself when it comes to a proper routine.
- Is this doable?
The plan should revolve around your schedule. For example, agreeing to a 6-day per week gym routine when the gym is 30 minutes or more with traffic from your home and you have a rigorous work schedule is not doable.
- Does it suit your goal?
If you desire rapid fat loss, be sure your plan is set up with a caloric deficit in mind. If you are hoping to achieve a more muscular look, be sure you have a caloric surplus.
There are other key factors but this is a highly important element to a great plan.
- Is it flexible?
A great plan should give you some breathing room. We are humans - not machines. Remember that life will throw curveballs at you and you need to be prepared to adjust.
Become a Daily Action Taker
You are ready to pursue and you will not look back.
“The path to success is to take massive, determined action.” - Tony Robbins
You have done the proper planning and have your goal in place. You are absolutely ready.
Throw out the all-or-nothing mentality and understand the road will not be perfect. You must learn to celebrate the small victories and take action every day to ensure you will always be better than you were yesterday.
Temptations will test you, life will get in the way. You have one goal: to go to bed at the end of each day knowing you have won. You’ve done your best.
The miniature milestones will add up and before you know it you will look in the mirror staring back at a new you.
If you should feel yourself caving in during the tough times, reach in your back pocket to reveal your original list from Step 1.
“If you are ready to quit, think about why you started in the first place.” - Author Unknown