Five Tips for Finding (and Keeping) Motivation
Motivation is a weird thing, a fleeting thing, and — dare I say it? — an overrated thing.
Friends and family think that because I get up early to run and lift four days a week that I have some kind of magical unattainable level of motivation, almost like I bought and paid for it in large quantities. Or I was born with some desire to do all the hard things. Not so, my friends. Not so.
In fact, most of what followers might view as “motivation” is, in reality, the long formation of a habit — choices they made consistently over time. Contrary to popular opinion, I don’t spring out of bed excited to run 8 miles of intervals or 6 miles with hill sprints. Like everyone else, I hit snooze. I close my eyes and (hate myself for not going to bed earlier) question whether I can do my run after work instead. I roll around for a minute, debating sleep versus a run. No sir. It’s definitely not motivation that gets me out of bed. I love sleep!
The major item you have to focus on, really, is to form a habit. You probably don’t “decide” to brush your teeth every day. It probably doesn’t feel like a chore to do. It’s just a decision that was made so many times, you built a habit out of it. It takes no thought. There’s no debate. You just do it.
And that’s what running has become for me: a habit. What got me out of bed at the beginning, though? What things keep me focused when I need an extra hit of motivation? How do I stay in the habit? Here are five tips to help you refocus on your goals and stay on track when the going gets tough.
1. Identify your why
In February this year, I started training for a half marathon. I had already done three before. But just because I had done it before didn’t mean I’d be able to wake up one day and run 13.1 miles. I knew I had to train. My “why” was so that I could perform with ease on race day — feeling fully prepared.
In June I started training for my first full marathon. My “why,” once again, is to be completely ready and trained on race day. Some days, my why is more shallow, like “It will be too hot to run later,” and “I don’t want to run on the treadmill.” But ultimately, the run will get done, whether it’s in the cool of morning, or on the “dreadmill” in the evening.
And that’s because of my bigger why.
2. Adopt a mantra
Having a mantra can be so helpful when you’re trying to stay on track with your eating or trying to stick with an exercise plan. Thankfully, social media is overloaded with different quotations, mantras, and sayings. One that my friend and fellow flexible dieter shared with me was,
“The food isn’t going anywhere.”
This is especially helpful when there’s an unexpected temptation that’s been brought into the office (curse you, donuts!), or someone brings your favorite chips to a potluck. If it won’t fit your macros and your goals, remind yourself that the food isn’t going anywhere. Even though you may not be able to have it right now, you can have it another time.
Another favorite quotation, originally from Voltaire, is often repeated by author and podcaster Gretchen Rubin:
“Don’t let the perfect be the enemy of the good.”
Your weight lifting session might not be awesome every time. But you got it done! You may have had an extra Oreo today. That doesn’t mean your whole day is shot. Keep going!
Rubin’s sister, Liz Craft, told herself that she is “free from French fries,” as she found that was her biggest temptation. This mindset has helped her say no to her kryptonite, viewing it as freedom from her enslavement to food. Maybe you’re free from donuts, pizza, or whatever it is that doesn’t fit your macronutrient goals.
Perhaps your mantra is as simple as, “I’ve got goals.” It may help you to stare down that pan of brownies and just tell them, “I’ve got goals.” Whatever your mantra is, pick something that speaks to you loud and clear — that you can easily repeat in times of struggle.
3. Get an accountability partner
What helps a huge majority of the population (known as Obligers in Gretchen Rubin’s Four Tendencies framework) is to have some outward accountability. Whether you’re paying a coach or just have a friend with similar goals, the regular check-ins and reporting can be a huge help to you. You’re less likely to skip that workout or eat that brownie if you have someone to report to. Just ask yourself how you would feel or what they would say when you told them.
4. Count down from five
Maybe you’ve heard of Mel Robbins and her famous “five second rule.” She builds this principle on the idea that once you make some physical movement toward a goal, you’ve already started forming a new habit. Want to eat more vegetables? Look up recipes now, not on Monday. Want to work out more? Take a screenshot of a workout right this second. These initial, small actions might seem insignificant, but they’re vital to re-training yourself.
5. Make it easy
One of Gretchen Rubin’s best tips for building a habit (and staying motivated) is to utilize the strategy of convenience. Set out your workout clothes the night before. Prepare your food for the day or a week in advance. Pick a workout you’re excited about. Try a new recipe that has ingredients you love. Getting healthier doesn’t have to be torture. When you want to do the workout, when you’re excited to eat the food, and when it’s all ready to go in advance, you’re more likely to stick to it.
Make no mistake: making changes for your health and fitness can be challenging. It’s even hard for the people who seem so “motivated.” When you find yourself in a moment of weakness, give these tips a try, build up some better habits, and find your success through consistency. Then everyone will ask you, “How do you stay so motivated?” And you’ll smile and pass on your wisdom.
