“More Motivation” is one of the most common “goals” clients share when I ask them “What do you want to achieve by the end of my WILDFIT 90 Day Challenge.” They know if they can turn on the ‘motivation switch’ adherence to a new lifestyle will be so much easier.
Many people use a negative point of reference as their reason to lose weight. They are sick and tired of feeling “sick and tired”, hit rock bottom and call me. My job then is to change the focus because ruminating that you’ve hit rock bottom only keeps you there and drives self-sabotaging behaviour. According to Dr. Marewa Glover, a Kiwi who is particularly passionate about helping people quit smoking, “Focusing on negative consequences of behaviour can lead to an increase in that behaviour, as people become overwhelmed and disempowered, leading to a feeling of hopelessness.” Therefore, it’s super important to stop using negative perspectives to motivate ourselves.
Many people rely on willpower to stay motivated, but according to a study published in the Journal of Personality and Social Psychology, relying solely on willpower is simply not sustainable. Will power is a limited resource that becomes depleted with use and must be replenished through rest and recovery. This phenomenon is known as “ego depletion,” and it can lead to reduced self-control and motivation over time. Even the most powerful people run out when they are tired or stressed. If you find it hard to resist temptation and make healthy choices when your willpower is depleted, please know, it’s not a ‘you thing’, it’s a ‘human thing’. In fact, studies have shown that those who rely on willpower to achieve their goals are less likely to succeed in the long run.
The only real way to provide the mind with an ongoing, long-term stream of fulfilling motivation is to focus two things…. Firstly, an exciting outcome and secondly, progress.
Go all New Age with your Goal Setting!
Smart goals are out and Emotions are in when it comes to creating goals that move you towards change. One effective way to increase motivation and focus is to set goals that are so exciting and enticing that it literally hauls you out of bed with sheer anticipation. It’s got to be so exciting, that you find yourself pre-occupied with the goal throughout the day! Do you want to climb a mountain, compete in an event like a local or national race or triathlon, or take up a new hobby like a martial art, dancing or yoga? A goal like this captures the attention of the Reticular Activating System (RAS) in the brain. The RAS is a group of neurons located in the brainstem that acts as a filter for incoming stimuli, helping to prioritize and direct attention towards the most relevant and important information. When we set goals that are particularly exciting or meaningful, the RAS is activated, and it begins to filter in information and opportunities that are relevant to achieving that goal. This can help to keep our focus narrow and directed towards the goal, increasing our motivation and determination to see it through to completion.
And who do you want to achieve these goals with? Involving other people in your goals, triggers your fundamental human needs for connection and helps boost the importance of your goal to your RAS. To set these types of goals, it’s important to think about what truly excites and motivates us, what it will mean for your important relationships and to focus on goals that align with our values and passions.
Find some time to yourself, get out of the house, go somewhere inspiring and take the lid of your limiting self-beliefs for an hour or two. By setting goals that tap into our intrinsic motivation and ignite our curiosity and enthusiasm, we can activate the RAS and create a powerful feedback loop of motivation, focus, and progress towards a healthy lifestyle you never thought was possible.
Focus on Progress, Not Perfection
When it comes to adopting a healthy lifestyle, it’s essential to focus on progress, not perfection. Perfectionism can be a major roadblock to achieving your health goals because it creates an unattainable standard that can be impossible to reach. When you are too focused on getting this absolutely spot on, you may find yourself feeling overwhelmed, anxious, and even totally discouraged when you don’t meet your own expectations. This can lead self-sabotage.
It’s important to remember that change takes time, and it’s okay to make mistakes along the way. In fact, it’s completely necessary to stuff up because in these errs, is where the beautiful lessons lie. Instead of striving for perfection, focus on making progress. Celebrate the small wins, and don’t beat yourself up over setbacks. Recognize that each step towards a healthier lifestyle is a step in the right direction, even the “experiments” as I like to call them.
Remember that “close enough is good enough.” This doesn’t mean that you should settle for mediocrity, but rather, it means that you don’t need to be perfect to achieve your health goals. If you slip up and have a slice of pizza or skip a workout, don’t beat yourself up over it. Acknowledge it, learn from it, and move on. This helps us overcome the “all or nothing” diet mentality that so many of us are cycling through. Remember that progress is not linear, and setbacks are a natural part of the process.
When I work with clients, on the WILDFIT 90 Day Challenge, I encourage them to be kind to themselves. We focus on progress and support. We take our time to make sustainable, impactful changes and we forgive ourselves when we experiment, taking the lessons and then moving on. Life is beautiful, colourful, unpredictable, and exciting, full of zigs and zags. And so is our health journey. Get in touch if you want to know how I can support you to reach your wild dreams and goals. Positive change is not just possible, but it’s your destiny.