We all know there are certain things that are good for us: getting the proper amount of sleep, eating a healthy diet, exercising regularly, training jiu jitsu. But what do you do when you just don’t want to do it anymore?
Did you know that by February, nearly 80% of people who set New Year’s resolutions have given up? Surely all those goals would result in a better you by December 31, but more often than not when the motivation wanes, discipline follows and it’s easy to fall back into old habits. If you’re feeling like you’ve hit a wall and just don’t want to do any of the things anymore – you’re not alone! Here are 3 tips to increase your motivation and get back on track:
Reconnect to your WHY
At some point, you thought setting this goal would be a good idea. Think back to that time. Why was this goal important to you? Brainstorm as many reasons as possible why accomplishing this thing is something you want to do. Why does it matter? What will reaching this goal give you? How will your life be different when you achieve it? What will your life be like if you don’t reach this goal? Keep digging until you get at the deeper reason of why this is important to you. Once you know why it’s mission critical for you to make this change in your life, post reminders for yourself! More than likely, you’re going to want to throw in the towel again – so prepare by giving yourself constant reminders of why it matters to you.
Find an Expert
Once you’re reconnected to your WHY, get honest with yourself and evaluate if you truly have the knowledge to get yourself from point A to point B. Do you really know how to get there on your own? Do you know what to do when you face a roadblock? Do you have the skillset to get yourself back on track? If not, then ask yourself what you need to learn and who you may need to bring alongside you to help you get there. While it may be cheaper to do it on your own, the expertise and accountability of trusting someone who can guide you through the setbacks and keep you accountable may be what you need to reach your next level. You don’t need to do it on your own, and you may even get there faster by allowing someone else to lead you.
One of the biggest goal-setting mistakes people make is waiting to celebrate until the BIG goal is reached. Celebrating the big and small wins is important when it comes to staying motivated. Choosing the frequency of the celebration and the type of celebration is also important and should match the effort given (without detracting from your overall progress). For example, celebrating with desserts when your goal is to cut out sugar would be counterproductive…but setting aside $50 to purchase new workout gear for completing 90% of your workouts for the month may be motivating and support achieving your goals. When it comes to celebrating, how you celebrate is completely up to you – the reward could be attached to your goals or something completely different. The most important thing is that you acknowledge yourself along the way for the hard work you’ve already done, with something you actually want or want to do. You’ve earned it!
If you find your motivation and discipline are lacking and you’ve hit a wall in your progress, reconnect to your why, find an expert who can keep you accountable on your journey, and celebrate your progress. It’s tempting to want change to happen overnight, but we have to remember that it’s only with consistent, persistent, and intentional action will we see results and experience our life shift for the better over time.
Katie is a blue belt training at Elite Team Visalia in California under Professor Tom Knox. When not training, she works as a Life Fulfillment Coach helping people discover their purpose and reach their full potential, facilitates trainings to improve team dynamics, and co-hosts a podcast called Life Off the Mat with fellow teammates. You can connect with her on social media @legitkatiewilliamson and learn more about becoming your best self at www.katiewilliamsoncoaching.com