Motivation is generally described as your desire to do a task, which is best measured by how often you actually do those said tasks in question. While a discussion on motivation can delve into how it relates to the essence of who you are as a person and your deeper values, you could also just implement any of the simple ideas below. For one reason or another, they all help you feel more motivated as shown by more actions being taken.
Tell a Friend – There’s something powerful about speaking a goal out loud. Even just talking about eating or what exercises you’ve done adds a level of reflection and accountability. You don’t have to tell everyone, but you should tell someone. In my bodybuilding days, I had a training partner I spoke to daily. These days I have a few training partners who I talk with regularly about our progress and Hyrox goals.
Use a Wall Chart – I’ve written about this before, but it’s worth repeating. Few things are as simple and effective as a wall chart to tick off key data. It turns your efforts into something visual and consistent. For my last bodybuilding show, I made a spectacular board, which you can see in the photo below. The physical act of ticking it off each day brings a small dopamine hit and helps keep momentum going.
Write Something Down – This can be as basic or advanced as you want. You can write down your goal to make it feel more real, or you can record progress in a spreadsheet or notebook. Even just sending a photo of your treadmill session or meal to yourself on WhatsApp works. Personally, I tend to use spreadsheets when I’m taking a sport more seriously.
Give It a Project Name – Motivation loves a project. Saying “lose 5kg” is fine, but calling it “Project White Jeans” just seems to have more pull. A project implies a mission and more importantly, a finish line. When your brain knows there’s an endpoint, it’s more willing to commit. You can always extend it or start a new project after, but naming it helps switch things on.
Awaken Your Fitness Persona – We spend a lot of time looking for motivation, yet inside you, there is already a version of you that has done everything you need to do. If you could wake this side of you up, then you could effortlessly do it takes to get results.
A simple way to start, is to remember back to the times you were fit, motivated & active. Perhaps give this version of you a new name, e.g. Robert to running Robert, Jessica to fitness mode Jess. You can activate this side of you more by simply deciding to do so. It is just like method acting or adopting a social role. Almost everyone already does this, they adopt a polite version of themselves when they get into work.
1-Minute Meal Review & Plan – While eating, take 60 seconds to check in: how did that last meal feel? And what are you going to eat next? That small reflection adds a pause and some thought into what’s coming. You can also quickly check in on your movement plans—whether you’ll hit your step count or when you’ll next train. It’s easy, takes no extra effort, and helps keep you on track.
End of Day Review & Plan – This takes it further. Spend five minutes before bed reviewing how the day went with food and exercise. Then, map out tomorrow’s key behaviours. You can just plan this in your head or write it down if you prefer. The difference between a vague plan and a clear plan can be the difference between a good and bad day.
Drop the Deadwood – One reason people struggle with motivation is that too much of it is wasted on things they dislike that are not totally necessary. It could be the way you prep your food, a workout you hate, or a rule you made up years ago. Almost always, there’s another way of doing it which requires much less energy or motivation to get it done.
Mind Workouts & Focus Videos – You can purposely take a few minutes each day to focus your mind. You can direct your thoughts to what you are trying to achieve, the consequences of your goals or how it links into your main values. I created morning focus videos for clients to help with this, one of which you can see here>>>. These few minutes can also be used to practice a stress reduction technique if that is of higher priority.
What Does This Mean For You
You don’t need to overhaul your mindset or fix your entire life to feel more motivated. But you do need to start doing some of the things that help. If, like most people, you already know what to do but don’t do it enough. You may just need a simple trigger to get things done more often, that could be writing something down, naming a project, ticking a box, or sending a text. One of the above will work for you. Find it. Then keep using it.
Photo – My Hyrox group and bodybuilding wall chart which helped me greatly with my motivation and a daily focus videos you can use here>>>
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