1) Have a Goal / Target
Find a North, find something to head towards.
Lets just be clear “Yeah , I just wanna lose weight” is not a goal.
Goal setting allows you to gain structure and accountability. Instead of unclear reasoning to do something, goal setting creates a defined finish line for a specific objective.
A goal will give clarity and paint a black and white progression path that can be measured at different milestones. Meaning standing on the scales is no longer a pointless task that people do for the sake of it. When hunting down a goal, tracking your progress allows you to estimate the attainability of your end target.
For example, if I want to lose 12lbs in 8 weeks and I have only lost 2 lbs after 5 weeks, clearly I need to change things up and reflect on my work rate because moving forward at the same pace will mean I won’t achieve the goal.
Without a goal? Is 2lbs in 5 weeks good or bad? Are your actions working or failing ? Is it too fast or too slow? There is no answer because you aren’t aiming for anything.
What exactly do you want to achieve? The more specific your description, the bigger the chance you’ll get exactly that…
The Aim small , Miss small principle: Aim for a shot at a barn door and you could miss by a few feet, aim for the door handle you might miss by cm’s. The finer the detail, the smaller the radius of failure when applying the suitable actions.
Questions you may ask yourself when setting detailed goals and objectives are:
- What exactly do I want to achieve?
- With who?
- What are the consequences of failure?
- Why exactly do I want to reach this goal?
Rather than just turning up to the gym because its a social normality. Turn up knowing that every time you walk through the door, its taking you one step closer to where you want to be. To where you could be. To a place where nobody can stop you.
Often when people lack motivation , its because they aren’t working toward anything. When you lose track of why you do something, its hard to keep maintain a high standard actions and a determined mentality.
Narrow down what you want , and doing anything it takes to get there.
2) Identify the problems
What is holding you back from achieving or progressing?
What are the biggest barriers that lie in your way of getting to where you want to be?
Is it time ? I’ve got no time to go to the gym… I’ve got no time to clean up my diet.
Is it work? is it the kids? Sleep? Stress ?
Whatever the problem is , it needs to be identified and put into perspective.
This isn’t saying you can always make time from work and kids to go to the gym, meal prep and all the rest. People lead busy lifestyles, not everybody can live in the gym and whip up 18 servings of chicken and broccoli on a Sunday night. But you don’t have to…
Its about working best around your issues. If you are looking to lose weight , drop a dress size but keep running into reasons why you can’t, think of the things you can do and focus your efforts into the things that can be done.
- Eat cleaner , swap convenience snacks like chocolate for maybe an apple on your break.
- Drink plenty water and find a decent sleep pattern where your not tired 24/7.
- Instead of being on the verge of quitting your job to get to the gym on a Monday night, make sure you get a lunch time walk and use the stairs instead of the elevator.
All these factors will have a massive influence , you can sort the long term issues out over an extended period however in the meantime , make sure you are doing what you can, this will make a significant difference and assure that you aren’t moving backwards.
Identify your problems, work around them until it can be solved. Don’t underestimate these efforts.
Tip: Sometimes its easy to believe your own excuses. Don’t fall into the habit of lying to yourself, get the work done as best you can, until you succeed.
3) Understand The Motivation vs Discipline Principle
One of the most important things to remember when going through a tough period of your journey.
Remind yourself that its okay that your not fired up for every session.
Motivation is what will get you started. Its what will kick start your journey.
But guys, motivation comes and goes, sometimes its influenced by obvious factors for example when you have had a bad day at work , you don’t feel motivated to go to the gym. Sometimes you don’t even know why , 1 minute you want to go to the gym and by the time you get there all you want to do is go home. Your not the only one !
Often a surge of motivation can get you started but its discipline what will allow you to continue your efforts. Having discipline to turn up to the gym after a hard day at work, having discipline to resist a chocolate binge when your not in the mood for your diet plan.
You don’t need to be super fired up for every session or super strict on your nutrition, sometime you’ve just got to get the job done. Get in , do the work , get out.
Once its done, nobody can take that away from you , its in the bank with all the other workouts.
Its okay to have a bad session , as long as your moving , as long as your doing something you won’t be moving backwards. You don’t need to set a record every time you step foot in the gym, just work through at a steady pace , don’t try to over do it.
So next time you think about giving up because you aren’t bursting with motivation, just remember , you don’t need to be.
Apply some of the actions above and keep on track !
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What have you got to lose ? #DemandMoreOfYourself