Over it? 10 Tips for Staying Motivated

by | Goals, Mindset

Getting motivated is no problem. Staying motivated is a chore. There are several reasons for this. Some feel powerlessness. Some have a poor mindset. Some simply give up.

It’s all normal. We all get burnt out. Here are some tips for staying motivated during the motivation dip.

Use your imagination.

Imagine how you’ll feel when you accomplish your goal. This will empower you.

Instead of dreading the next step, you’ll look forward to it. Would you feel more energized after 30 minutes of exercise? Dreading a long run? Imagine the feeling of triumph after running across the finish line of your first half marathon. This will help you rise to the challenge of a long run.

Why are your goals are important?

Are you doing it for you?

Let’s find out. Grab a notebook. List the benefits of your new behavior. Focus on what you’ll gain, not lose.

Next step, tie your actions to your values. When you stay connected with your values, you’ll be in control. Eventually, those deliberate actions will evolve into habits, relying less on motivation and more on automation.

Believe you can do it.

The saying is cliché, but it has merit. If some part of you doesn’t believe in your ability, you’re less likely to try.

Try these tips to stay motivated: Hang around people with similar goals. Feel like giving up? Write down three reasons why you will succeed. Read motivational books. Watch inspiring shows. Avoid naysayers who would rather criticize than support your efforts.

What have you achieved so far?

What are your successes? Can’t think of anything? What have you achieved in the past? Think of what you did to succeed. How can you apply these steps to your current goals?

Prepare for setbacks.

Life never goes as planned. Yet when things go wrong, motivation still drops. To avoid this: Stay a few steps ahead. Strategize. Have a plan B, C and D. Putting off your run because of the rain? Run in place. Go to the gym. Visit YouTube and find exercise videos: If you fail to meet expectations, don’t give up. Tell yourself, you’ll do better next time.

Build a support system.

Find supportive, inspirational people who will share tips for staying motivated. Try a support group or local Meetup group.

When you’re around tenacious people, that tenacity will spread to you. spurring you to keep moving forward.

Look for a forum or support group that offers daily inspiration through emails, texts, phone calls, blog posts. Check out a Healthfinder.gov for a list of support groups. Groups exist for a variety health conditions and goals. 

Start small.

Do something, even when you don’t feel like it. Even if it’s just walking outside or putting on your shoes. You don’t have to run a marathon, fast for a day or cut out all carbs.

One tiny step builds momentum. Doing nothing feed discouragement.

If you still can’t move forward, do a goal check. Maybe it’s too big at the moment. And you need to break it down into more manageable steps or timeframe.

It’s okay to have those big, stretchy goals. But, make sure they’re mixed with small, achievable goals that’ll keep you motivated.

Use visual cues.

Hang motivational pictures or sayings in your bedroom. Keep healthy foods visible. Place workout clothes on your dresser. Start a Pinterest board with your favorite motivational quotes and check it often. Follow realistic and inspiring people on Twitter or Instagram.

Take this a step forward and share motivational quotes. Inspire others to follow their goals.

Avoid unrealistic promises and images of the perfect life, perfect body, perfect anything.

Reward yourself.

Find a healthy way to reward yourself for a job well done. When you have something to look forward to, you’ll get the job done.

Give yourself a break.

If all else fails, don’t force motivation. Instead of getting frustrated and throwing away all your progress, take a break from your goals for a day or two. Try a different activity.

Or try thinking about something else. See a movie. Take a mini-vacation.