3 times motivation dips (and what to do about it)

I’m attempting one thing a little bit totally different as we speak.

Over the previous 15 years of working with purchasers, I’ve discovered that success in health isn’t nearly figuring out what to do… it’s about having methods for when issues inevitably get powerful.

The place do habits normally break down? Why does motivation fizzle out? And what can we really do about it?

Behind the scenes, I’ve been constructing a “teaching toolkit” that maps this all out. (In it’s present kind, there are 7 massive challenges, 22 underlying causes, and over 50 ways that I exploit with purchasers to assist them keep on monitor.)

Right this moment, I wish to zoom in on only one a part of that toolkit: thrice motivation dips and how you can reply.

I recorded a 15-minute video strolling via these concepts. You possibly can watch it ​on YouTube​, or deal with it like a brief podcast whilst you’re driving, cooking, or folding laundry.

And when you choose the quick-hit model, listed below are the highlights:

Dip #1: The Preliminary Push

If you happen to battle 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 downside, it typically covers up a sources downside.

If you happen to’re already tremendous confused, busy, and have a ton in your plate, it’s actually exhausting so as to add health on high of every little thing else.

Listed here are three ways to strive:

• The Massive Why: Join your targets to your core values by asking “why” change is vital to you a number of occasions. It received’t instantly deal with a sources downside in and of itself, however it may be useful to fall again on when making choices about the place to focus your time and power.
• ​Temptation Bundling​: Pair one thing difficult with one thing fulfilling.
• ​Upgrade Your Bat Cave​: Make small adjustments in your atmosphere to advertise your required habits.

Dip #2: All-or-Nothing

If you happen to begin off actually sturdy, however battle 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 regularly put quite a 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 via”, and we set ourselves as much as repeat this sample over. And over. And over.

Listed here are two ways to strive:

• ​Turn on Dial Mode​: There is no such thing as a “regular” day. So let’s plan for that!
• Set An Accumulation Purpose: Reasonably than construct an ideal streak, as an alternative deal with accumulating observe.

Dip #3: Ambiguous Outcomes

If you happen to’ve been constant for some time, however really feel such as you haven’t actually seen any massive adjustments but, it may be actually exhausting 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 ways to strive:

• Zoom In, Zoom Out: Laser in your day-to-day habits and exercises and gather knowledge. 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 seemed like over the past 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 might appear to be including a number of reps to your workouts, taking a stroll break in the course of the day, or leveling as much as the following ​Nerd Fitness Nutrition Leve​!

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That’s the gist – however the ​the video​ digs deeper into the main points 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 searching for a ​marketing specialist to join our team​ and work intently with me!

If you happen to’ve obtained the expertise and drive to assist us make a distinction within the health trade, please take a look at the hyperlink and take into account making use of. ❤️