Techniques to Stay Motivated and Disciplined
February 9, 2024
Written By: Eva Papadogiorgaki
Thought I’d talk a little about the mentality and hype around Motivation!
There’s so much talk about motivation, staying on track, #goals and all that, but why do we need it? How do we know when we’ve achieved it? And most importantly, how do we get it?
First things first.
Most of us don’t wake up “motivated”. Some days we might, but not every day. So maybe “motivation” can take a back seat for a second. Enough glory already.
Let’s talk about discipline and staying on track. “Motivation” is just a fancy word that’s buried somewhere in between the work we put in by being disciplined (mentally and physically).
Second things second.
Let’s understand what it means to “Stay on track”. There is no blanket answer. It’s completely personal depending on your goals. In a nutshell, it’s about overcoming obstacles – something we do daily whether we realize it or not – and facing setbacks with resilience. Simply put, it means “keep going”.
Now, this is not about being perfect.
After all we are part of the human race which is defined by its imperfection, is it not?
Let’s use food as an example: Say you’re in the process of learning to make healthier choices. (I say learning, as that is part of the process too; first you have to understand the better way before you can put it into action).
Being disciplined and “staying on track” is not about depriving yourself from your favorite treat. And it’s certainly not about berating yourself because you ‘slipped’ off track so now you think…“Oh well I f@^ up, so might as well continue eating crap all week and start over next week.”
Nah. It IS ok to enjoy something that doesn’t fit your outline of a healthy program, but it’s even MORE important to move on, and pick up right where you left off. Not next week. Not tomorrow. Now. With your next meal. Your next movement. Your next beverage.
Getting stronger and better with your choices consistently, every day, is how this habit is built.
Techniques
Of course, there are times we can all use Real Life techniques for understanding and supporting long-term discipline and motivation. Here are some techniques that help
- Find your “why”: Identify your deep-rooted reasons for pursuing your health goals (or any goals for that matter). Whether it’s improving your day-to-day life, being a role model for your family, or increasing your confidence, understanding your why will provide you with a strong sense of purpose.
- Create a support system: Surround yourself with people who are supportive of your goals and encourage your progress. Join a fun class, find a workout buddy, or seek an accountability partner to keep you motivated and accountable.
This next one is my favorite because it’s all about our attitude, and when we have a good attitude everything seems easier..
- Find enjoyment in the process: Engage in activities that you genuinely enjoy and that will add more fun in your life. Whether it’s trying healthy recipes with your best friend, exploring different forms of exercise, or meal prepping for the week with your family, finding enjoyment increases long-term motivation and creates healthy neural pathways towards your new habits!
- Visualize success: Imagine yourself achieving your health goals. Visualizing success can increase motivation and allow you to develop a clear mental image of what you are working towards. It helps to surround yourself with sources of inspiration that align with your health goals. Look for social media accounts, books or articles, or podcasts that motivate and inspire you. Seeing others achieve their goals can help fuel your own motivation.
- Focus on the present moment: Instead of fixating on past fails or worrying about future obstacles, focus on the present moment. Embracing the “now” helps you stay engaged, motivated, and resilient in overcoming current challenges.
- Learn from setbacks: Instead of viewing setbacks as failures, see them as learning opportunities. Analyze what went wrong, create new strategies, and adjust your approach accordingly. Embracing setbacks as part of the journey helps you develop resilience and grow stronger.
- Set deadlines: Break down larger goals into smaller tasks with specific deadlines. Having a timeline helps create a sense of urgency and holds you accountable. Set realistic deadlines for each milestone and track your progress along the way.
- Keep a journal or a weekly tracker: Whether it’s a fancy journal or an app, or even just a single piece of paper with a weekly goal tracker, it’s helpful to track your progress and reflect on your journey and accomplishments. Not to mention, focusing on your success reminds you of your resilience and serves as it’s own source of motivation!
- Celebrate milestones: This is important! Regularly acknowledge and celebrate your achievements, no matter how small they might seem. Rewarding yourself for your progress reinforces positive behaviors and boosts motivation to continue.
- Remind yourself of the benefits: Regularly remind yourself of the positive impact achieving your health goals will have on your life. Whether it’s increased energy, improved mood, disease prevention, or enhanced body confidence, focusing on the benefits can keep you motivated, especially during challenging times.
The 11th BONUS technique goes without saying, no matter where you are with your goals and your plans..
- Take care of yourself: Take care of your physical, mental, and emotional well-being. Prioritize sleep, eat energizing foods, engage in stress-reducing activities, and practice self-care rituals. When you take care of yourself holistically, you’ll have more energy and motivation to work towards your health goals.
Remember, maintaining long-term motivation requires effort and commitment. It’s not about the big decisions every now and then. It’s about those small choices throughout the day that take seconds of your time. Practice patience and forget about getting discouraged. That’s where your discipline lies. We all have it. We just have to dig a little to get to it sometimes 😉