6 Step Motivation Planner
The secret to being motivated to eat well and exercise regularly is not solely about willpower. Here’s a simple approach to building and keeping yourself motivated.
Step 1. Connect a threat
Linking a clear threat to your health, wellbeing or lifestyle that will result from you not taking action can provide a big stick for change.
Example: If I don’t watch my diet and choose wisely I will get diabetes when I’m older, and I don’t want that.
Step 2. Create a benefit
Next, establish a real benefit for making changes both in the immediate term and the long term. This gives you some juicy carrots for change.
Example: When I eat well I feel I have more energy and think more clearly. I know that eating well will keep me in good shape and that I will feel better about myself.
Step 3. Conceive a Plan
You need to work out the specifics of the changes that you will make in order to achieve your goals. Will you eat more fruit, drink more water, follow a diet plan, get a personal trainer …
Example: I have made a shopping list of the food I require for my meals this week. I will plan meals and snacks two days ahead so that I am never tempted to snack on the wrong type of food.
Step 4: Commit to targets
You may have a specific weight or fitness goal from your program, but these will only come if you meet your daily targets. You’ll need flexibility here, so although you may not always hit your target, you’ll stay committed to aiming for them.
Example: My minimum target is 2 pieces of fruit a day. I might eat more on some days but I must eat 2.
Step 5: Construct a picture
How will your work, home and physical environments be set up? You might need to leave notes on the fridge to remind yourself to pack a lunch, or use a calendar to mark off the days you eat well and the days you train.
Step 6: Counter the excuses
If you’ve done all of the previous steps, they’ll be working for you now. One last but vital step is to counter the range of excuses like lack of time, boredom, no time, no energy.
Matt O’Neill | Smartshape | Aug 2009
