Ever notice how motivation carries you along… until it doesn’t?
You’re totally pumped up at to start a new goal, ready to go ALL IN.
But then one day, maybe a week later, maybe a couple weeks later, your motivation can just...disappear.
Suddenly, getting off the couch feels impossible, and that new shiny habit has lost its luster and it's the last thing you want to work on.
This isn't unusual, and it's NOT because you’re lazy or lack the disciplined. It’s just a truth about how our brains are wired.
Motivation is what gives us that initial burst of excitement. It's the novelty that gives us energy. But motivation is not the thing that's designed to energize us forever.
There IS good news, though: you don’t need motivation to keep moving forward forever.
You just need a plan to future-proof it. 🔥
Here’s how:
1. Make it part of who you are.
Think of the new habits you’re building as part of who you are, not just what you do. For example, instead of trying to “go for a run,” think it as "I'm a runner, so I go for runs."
● Want to work out more? “I’m the kind of person who never skips a Monday workout.”
● Eat healthier? “I’m someone who eats foods that make my body and mind feel good.”
● Stay hydrated? “I’m the type of person who always carries and sips on a water bottle.”
When you shift perceptions about the type of person you want to be, you naturally start making different decisions, without having to rely indefinitely on motivation.
2. “5-4-3-2-1” rule:
This is one of my favorite life hacks: Mel Robbins’ 5-second rule. If you ever feel like NOT doing something, countdown from five—5-4-3-2-1—and then take an immediate action. That could mean getting off the couch, grabbing your gym shoes, or pulling out veggies to meal prep. This will “disrupt” any hesitation and will get you moving!
3. Set yourself up for success, starting with your environment.
Structure your life so that the healthiest choices the easiest ones. Things like: storing the healthy snacks at eye level, keeping a full water bottle by your side, laying out workout clothes the night before, or placing a book next to your bed to wind down at night.
4. Reframe any setbacks as learning experiences.
Setbacks don’t define you. And experiencing them certainly doesn’t mean you’re a failure or unable to do what it takes to meet your goals. Become the type of person who views setbacks as opportunities to grow. You'll reflect on what happened, adjust your approach, and keep making forward progress.
I know I say this all the time, but progress is about persistence, not perfection.
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