3 occasions motivation dips (and what to do about it)
I’m making an attempt one thing a little bit completely different right this moment.
Over the previous 15 years of working with shoppers, I’ve discovered that success in health isn’t nearly realizing what to do… it’s about having methods for when issues inevitably get powerful.
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 type, there are 7 large challenges, 22 underlying causes, and over 50 techniques that I take advantage of with shoppers to assist them keep on monitor.)
As we speak, I need to zoom in on only one a part of that toolkit: thrice motivation dips and how one can reply.
I recorded a 15-minute video strolling by means of these concepts. You’ll be able to 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 choose the quick-hit model, listed below are the highlights:
Dip #1: The Preliminary Push
For those who wrestle 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 drawback, it usually covers up a assets drawback.
For those who’re already tremendous pressured, busy, and have a ton in your plate, it’s actually laborious so as to add health on prime of every little thing else.
Listed here are three techniques to attempt:
- The Huge Why: Join your objectives to your core values by asking “why” change is vital to you a number of occasions. It received’t immediately deal with a assets drawback 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 pleasing.
- Improve Your Bat Cave: Make small modifications in your surroundings to advertise your required conduct.
Dip #2: All-or-Nothing
For those who begin off actually robust, however wrestle 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 frequently put a whole lot of stress on ourselves to do every little thing completely RIGHT NOW IMMEDIATELY. Add to that our tendency to place our blinders on and attempt to simply “push by means of”, and we set ourselves as much as repeat this sample over. And over. And over.
Listed here are two techniques to attempt:
- Activate Dial Mode: There isn’t any “regular” day. So let’s plan for that!
- Set An Accumulation Purpose: Somewhat than construct an ideal streak, as a substitute give attention to accumulating apply.
Dip #3: Ambiguous Outcomes
For those who’ve been constant for some time, however really feel such as you haven’t actually observed any large modifications but, it may be actually laborious to remain motivated!
That is one cause why we’ve discovered with the ability to visualize your progress over time is so vital.
Listed here are two techniques to attempt:
- Zoom In, Zoom Out: Laser in your day-to-day habits and exercises and acquire 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 during the last 4-6 weeks? If issues are stagnant, take into consideration one little adjustment you can also make to get the ball rolling once more. That would appear like including a number of reps to your workout routines, taking a stroll break in the course of the day, or leveling as much as the subsequent Nerd Health Diet Leve!
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That’s the gist – however the the video digs deeper into the small print of every one.
I’d love to listen to from you: do you want this format? Extra whiteboard-style breakdowns of massive concepts you possibly can come again to? Simply hit reply and let me know. –Matt
P.S. We’re hiring! We’re on the lookout for a advertising specialist to affix our group and work intently with me!
For those who’ve received the expertise and drive to assist us make a distinction within the health trade, please try the hyperlink and take into account making use of. ❤️