You’ve probably experienced the feeling of starting something new, then losing motivation. 2 months later you’re ‘starting again’, then losing motivation. Rinse and repeat.You keep ‘starting again’ with the next wave of motivation. CHANGE is hard right?
What if you tried using something other than the fleeting feeling of motivation this time? What if you relied on a solid plan – rather than a feeling?
When we embark on a fitness and health journey to change, we are full of fire, and motivation when it starts.
Our results can be more noticeable when we first start, we are super committed, and our body is responding to the love we are giving it, that it may not have had for many years.
Newbie gains are a thing. The first few months on a program you may find that fat loss happens faster, your strength increases in greater increments, other people notice changes.
Then the challenges set in:
Our initial motivation wains and we start falling back on old habits and choices.We see our progress and decide that it is ‘safe’ to start going back to old choices and habits.Something happens and we default back to old coping mechanisms and ‘fall off the wagon.”Our progress slows up a little or plateaus and we get frustrated and fall back on old coping mechanisms or give up.We get injured and focus on the things we can’t do instead of the things we can do.
This is why it is so important to focus on building strong habits and having an action plan, rather than relying on motivation or perfect conditions. The perfect time isn’t coming. And if it does, it only lasts a little while until… something makes it… not perfect.
Your motivation.. is a feeling ,and it will come and go. Hardly something you want to be waiting for or relying upon if you truly want to make lasting change.
This is why it also important to have a strong WHY. One that has a deep meaning to you, one that you can call on and remember when things get hard. A why that goes beyond a dress size, a trophy, a scale number, a target date or a material reward.
It is also important to celebrate ALL of your wins, all of the things that you gain from making better choices, or hitting a milestone.
Life doesn’t stand still because you have chosen to dedicate yourself to a goal and no path is going to be smooth sailing. You are not immune to facing challenges, even the most successful people face challenges. It’s the strategies they have in place that enables them to stick to the plan in spite of them. Arm yourself with a mindset and a plan that is going to support you in seeing it through.
Have strategies in place so you can keep the promises you made to yourself, long after the mood you were in when you made the promise passes.
YOUR ACTION PLAN
Find yourself 30 minutes to an hour, sit down with a cup of tea in a quiet spot with a pen and paper and write yourself an action plan. HOW are you going to make this happen. I have included 4 simple steps for you to consider to help you create a bullet proof action plan. Use the following prompts to help you build out your plan.
- Write down your ‘why’s’. Not your surface level whys. The deeper why’s. The ones that you can connect with on an emotional level. Your highest values.
- Have a plan. Work out WHAT you need to do on a daily basis to achieve your goal – your daily non negotiables. i.e. Spend 45 minutes at the gym lifting weights on days XYZ, go to bed at 9pm, get up at 5am, prepare your meals for work at 6pm the night before. These are the actual ACTION steps you need to take to get where you are going.
- Write a list of any potential challenges, roadblocks or barriers that could come up for you, and how you are going to tackle this when and if it occurs. Think of everything you can and come up with a plan to manage each one. Examples: You get held up at work late, family members unhelpful advice or opinions, visitors turning up unannounced on a gym night, running out of ingredients for your meal prep.
- Take your action steps and schedule them into a time slot in your diary / planner / google calendar each day. A plan, or goal doesn’t work unless you take those steps, schedule them in and make them happen. These small, bite sized, actionable steps you can take each and every day – regardless of how you are feeling, whether you are motivated or not. The list of potential challenges you have identified above is HOW you are going to maintain those daily action steps when roadblocks arise. Your list of genuine ‘why’s’ and your highest values… is what is going to keep you focused when you are managing the challenges that arise.
- Acknowledge your wins and successes OFTEN. It could be that you overcame a challenge and didn’t stop. It could be that your confidence in your abilities is starting to improve. It could be that you hit a certain milestone. It is important to celebrate the change WITHIN you too!
If you keep falling off the wagon – rather than just surrendering to this never-ending loop of start-stop, put a plan in place to work through this. Be prepared for things. Think about it strategically. Secure your own success. Back yourself!
I would love to know how you go with your action plan. You can email me at ellefitnesshealth@gmail.com or DM me on Instagram @fit_girl_elle_
