[CyberTOPS] 20 Ways to Sustain Motivation When You're Struggling

[Leslie]

20 Ways to Sustain Motivation When You're Struggling
The second half of motivation is to keep yourself going when you don't feel
the same excitement as you did in the beginning. Perhaps something new has
come into your life and your old goal isn't as much of a priority anymore.
Perhaps you skipped a day or two and now you can't get back into it. Perhaps
you screwed up and got discouraged.

If you can get yourself excited again, and keep going, you'll get there
eventually. But if you give up, you won't. It's your choice - accomplish the
goal, or quit. Here's how you can stop from quitting, and get to your goal:

1.	Hold yourself back. When I start with a new exercise program, or any
new goal really, I am rarin' to go. I am full of excitement, and my
enthusiasm knows no boundaries. Nor does my sense of self-limitation. I
think I can do anything. It's not long before I learn that I do have
limitations, and my enthusiasm begins to wane. Well, a great motivator that
I've learned is that when you have so much energy at the beginning of a
program, and want to go all out - HOLD BACK. Don't let yourself do
everything you want to do. Only let yourself do 50-75 percent of what you
want to do. And plan out a course of action where you slowly increase over
time. For example, if I want to go running, I might think I can run 3 miles
at first. But instead of letting myself do that, I start by only running a
mile. When I'm doing that mile, I'll be telling myself that I can do more!
But I don't let myself. After that workout, I'll be looking forward to the
next workout, when I'll let myself do 1.5 miles. I keep that energy reined
in, harness it, so that I can ride it even further.
2.	Just start. There are some days when you don't feel like heading out
the door for a run, or figuring out your budget, or whatever it is you're
supposed to do that day for your goal. Well, instead of thinking about how
hard it is, and how long it will take, tell yourself that you just have to
start. I have a rule that I just have to put on my running shoes and close
the door behind me. After that, it all flows naturally. It's when you're
sitting in your house, thinking about running and feeling tired, that it
seems hard. Once you start, it is never as hard as you thought it would be.
This tip works for me every time.
3.	Stay accountable. If you committed yourself publicly, through an
online forum, on a blog, in email, or in person . stay accountable to that
group of people. Commit to report back to them daily, or something like
that, and stick to it! That accountability will help you to want to do well,
because you don't want to report that you've failed.
4.	Squash negative thoughts and replace them with positive ones. This
is one of the most important motivation skills, and I suggest you practice
it daily. It's important to start monitoring your thoughts, and to recognize
negative self-talk. Just spend a few days becoming aware of every negative
thought. Then, after a few days, try squashing those negative thoughts like
a bug, and then replacing them with a corresponding positive thought.
Squash, "This is too hard!" and replace it with, "I can do this! If that
wimp Leo can do it, so can I!" It sounds corny, but it works. Really.
5.	Think about the benefits. Thinking about how hard something is a big
problem for most people. Waking early sounds so hard! Just thinking about it
makes you tired. But instead of thinking about how hard something is, think
about what you will get out of it. For example, instead of thinking about
how hard it is to wake early, focus on how good you'll feel when you're
done, and how your day will be so much better. The benefits of something
will help energize you.
6.	Get excited again! Think about why you lost your excitement . then
think about why you were excited in the first place. Can you get that back?
What made you want to do the goal? What made you passionate about it? Try to
build that up again, refocus yourself, get energized.
7.	Read about it. When I lose motivation, I just read a book or blog
about my goal. It inspires me and reinvigorates me. For some reason, reading
helps motivate and focus you on whatever you're reading about. So read about
your goal every day, if you can, especially when you're not feeling
motivated.
8.	Find like-minded friends. Staying motivated on your own is tough.
But if you find someone with similar goals (running, dieting, finances,
etc.), see if they'd like to partner with you. Or partner with your spouse,
sibling or best friend on whatever goals they're trying to achieve. You
don't have to be going after the same goals - as long as you are both
pushing and encouraging each other to succeed. Other good options are groups
in your area (I'm part of a running club, for example) or online forums
where you can find people to talk to about your goals.
9.	Read inspiring stories. Inspiration, for me, comes from others who
have achieved what I want to achieve, or who are currently doing it. I read
other blogs, books, magazines. I Google my goal, and read success stories.
Zen Habits is just one place for inspiration, not only from me but from many
readers who have achieved amazing things. I love, love, love reading success
stories too.
10.	Build on your successes. Every little step along the way is a
success - celebrate the fact that you even started! And then did it for two
days! Celebrate every little milestone. Then take that successful feeling
and build on it, with another baby step. Add 2-3 minutes to your exercise
routine, for example. With each step (and each step should last about a
week), you will feel even more successful. Make each step really, really
small, and you won't fail. After a couple of months, your tiny steps will
add up to a lot of progress and a lot of success.

 

Leslie K

MN 323 Champlin

Leader

WWW.TOPS.ORG

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