When it comes to setting goals you might be motivated at first but what happens when your inspiration has dissipated? Do I run and quit – no and I hope you don’t either because motivation is not what you need – consistency is what you need to hack and here is how…
Get Your Goals On Paper
Studies show you are 42 percent more likely to achieve your goals if you write them down on a regular basis. It has to do with how our brains work. When you write things down, you’re activating both parts of your brain, the subconscious and conscious part of the brain. This greatly helps you break through lack of motivation when you consistently embed it into your mind with simple journaling every night.
Get Specific
Understand why you’re not motivated in the first place – is it because of a specific event or situation, or is it a general feeling of apathy towards life in general?
I learned the importance of setting specific goals while writing them out while I was boxing professionally.
I came back from a terrible fight, where the referee literally called the fight as I was frozen in fear after seeing my mom’s anxious stone face in my boxing card in the second round of my second professional fight in Phoenix. I got distracted because my specifics weren’t in place. I didn’t know why I was in the ring other than I wanted to be world champion but that false sense of security really wasn’t what I was looking for, I was looking for hope for my family. I realized that when that day reminded me of all I had lost and all my mom had gone through. Getting back into the ring again took a lot of specific mind guidance and discipline. I got specific because after that fight sparring was terrifying because I thought of that frozen feeling I had – what if it happened again?
My last coach helped me through this mindset battle. My inner fear unconscious fears was holding me back from my true potential. He instructed me to write my sparring down in ultra clear specifics. Everything from how I felt before the fight to specific body blows, pivots and movements I would see myself make to win and conquer the ring. Needless to say it worked like magic! My fears that day were dissipated after I wrote each round and moved in detail. The subconscious took over and my conscious mind didn’t even have time to flinch. It goes to show the power of the mind and specifics that are needed to guide you along the way. I encourage you to write your process, goals in details and specifics. If you don’t know the specifics you’ll know more once you write! The quote that showed me this, “I never know anything until I write it down,” author unknown. Is truly a glimpse into this true magic that comes about by merely writing specifics down!
Set small goals for yourself that you can realistically achieve, even when you don’t feel like it
Small goals is how you find consistency. I like to set my goals in time blocks throughout the week. For instance, if your goal is to workout, start small with a 30 minute walk. I like to block time anywhere from one hour to 2 hours for healthy movement and / or exercise. But your goals may be different listen to your gut and start with something you know you can achieve
Find a way to hold yourself accountable – tell a friend or family member about your goals, or keep a journal to track your progress
Back to writing I like to write my workouts in a separate calendar so I know what is coming and can also track my reps, rounds and progress.
Another way to stay accountable is to find a group, class or even a coach so you can make sure you’re checking in when told yourself you’d show up. Accountability programs are also a great way to motivate yourself along the way because it tracks your consistency in real time. Allowing for consistency builds the habits and rituals you need to stay consistent so announce your goals, talk about your goals, find accountability with groups and fitness challenges along the way!
Take things one day at a time, and don’t get too discouraged if you have an off day
Give yourself a little grace. Consistency in small steps is encouraged and when you fumble, get back up and remember it’s harder to restart after months rather than one single day. I like to find encouragement with visualization, journaling or motivating YouTube videos to get me out of slumps. We all have our ways of reevaluating our motivation but staying consistent is looked at in the long term not the short term so ease yourself with uplifting self talk and positive actions so you don’t get discouraged when you’re a day or two off.
Celebrate your successes, no matter how small they may be!
Lastly and most importantly give yourself some credit with added celebration when you do succeed! Success comes in just showing up. So be happy with yourself when you overcome those demotivating days and just show up! Show up for you and be happy you gave yourself the effort and time to focus on self growth, positive change and healthy habit rituals.
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