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

I’m making an attempt one thing a bit of completely different at this time.

Over the previous 15 years of working with shoppers, I’ve realized that success in health isn’t nearly understanding 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 type, there are 7 large challenges, 22 underlying causes, and over 50 techniques that I exploit with shoppers to assist them keep on observe.)

In the present day, 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 via these concepts. You’ll be able to watch it ​on YouTube​, or deal with it like a brief podcast when you’re driving, cooking, or folding laundry.

And if you happen to desire the quick-hit model, listed here are the highlights:

Dip #1: The Preliminary Push

In the event you 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 like a motivation drawback, it usually covers up a sources drawback.

In the event you’re already tremendous careworn, busy, and have a ton in your plate, it’s actually exhausting so as to add health on high of every part else.

Listed below are three techniques to strive:

• The Large Why: Join your objectives to your core values by asking “why” change is essential to you a number of instances. It gained’t instantly deal with a sources drawback in and of itself, however it may be useful to fall again on when making choices about the place to focus your time and vitality.
• ​Temptation Bundling​: Pair one thing difficult with one thing pleasing.
• ​Upgrade Your Bat Cave​: Make small adjustments in your surroundings to advertise your required conduct.

Dip #2: All-or-Nothing

In the event you begin off actually sturdy, 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 plenty of strain on ourselves to do every part 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 below are two techniques 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: Fairly than construct an ideal streak, as a substitute deal with accumulating apply.

Dip #3: Ambiguous Outcomes

In the event you’ve been constant for some time, however really feel such as you haven’t actually observed any large adjustments but, it may be actually exhausting to remain motivated!

That is one cause why we’ve discovered having the ability to visualize your progress over time is so essential.

Listed below are two techniques to strive:

• Zoom In, Zoom Out: Laser in your day-to-day habits and exercises and gather 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 over the past 4-6 weeks? If issues are stagnant, take into consideration one little adjustment you may make to get the ball rolling once more. That would appear like including just a few reps to your workout routines, taking a stroll break throughout the day, or leveling as much as the following ​Nerd Fitness Nutrition Leve​!

—

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 huge concepts you possibly can come again to? Simply hit reply and let me know. –Matt

P.S. We’re hiring! We’re in search of a ​marketing specialist to join our team​ and work carefully with me!

In the event you’ve bought the expertise and drive to assist us make a distinction within the health trade, please take a look at the hyperlink and contemplate making use of. ❤️