On some days you scrape together the motivation to sign up to the gym with intentions of changing your physique and fitness. On other days, you bury your goals to the back of your mind with as many excuses as you can come up with.
Today, I can effortlessly train hard 7 days a week whilst running a business and working full-time in the city by waking up at 4:45am
I used to struggle to get out of bed. I used to bullshit most of my time away playing games consoles for days on end and was more interested in the next night out, than my university grades which were paving the way for my future.
As you can imagine, this lifestyle led to a lack of ambition and left me feeling DEPRESSED.
– I had nothing left.
I was on the train and there was a man sitting across from me. I didn’t know this man but he said to me “it may be bad now but there’s light at the end of the tunnel”. He then got up and walked off the train.
This gave me hope.
With everything I was going through, I was determined to make massive changes to my life!
MASSIVE PAIN = MASSIVE MOTIVATION.
Motivation comes and goes. It’s as cheap as Salt. You can be motivated one day but when you’ve worked a 10 hour shift and its pouring down with rain and your cars broken down, how much motivation are you going to have?
I soon realised that motivation isn’t enough! I stopped trying to look for motivation.
I started to focus on myself, read self-development books such as the power of habit, the 48 laws of power and how to win friends and influence people.
I had fully committed myself to the goal.
I started to read books and articles about fitness and why people fail in their attempt to change their lifestyle. I realised that it all came down to one thing…
Discipline is “doing what your supposed to do; when you’re supposed to do it, whether you feel like it or not”.
Every time I didn’t feel like working out, I see this as an opportunity to build discipline.
It wasn’t the times where I felt like working out that I actually looked forward to most but actually the times where I didn’t feel like it! I knew this was a time to build discipline.
Everything I done was focused on building discipline. So much so, that I tried to make things harder for myself.
I started training fasted, running in the pouring rain and working out at 6am.
Once i’d developed discipline I started to become the person i’d always wanted to be!
Now i’m more ambitious, setting bigger goals and was developing myself everyday.
As a thank you for reading this weeks Muscle Scriptures, we are offering you the chance to download the mass building workout plan!
Wondering how to get motivated and actually reach your goals? Keep reading!
Less than 10% of American’s will follow through with their New Year resolutions.
It’s a sad but true fact.
According to StatisticBrain.com, losing weight is the number one goal set by American’s in 2015. Sadly, only 8% of Americans followed through with their resolution.
Too often sleeping in wins over working out. Pizza beats salad. Netflix overcomes any desire to go to bed at a reasonable hour.
What’s the problem? Why can’t we follow through with our goals? Why can’t we choose what’s good for us more often?
Well, besides good ol fashioned discipline, I blame motivation. If we lack motivation, we aren’t going to want to do the things that bring us closer to our resolutions.
We all struggle with motivation from time to time. Or moment to moment. Even those people who always seem to be on fire and make things happen.
Discovering what motivates you is critical for lasting change and accomplishing your goals. The following are my top tips for how to get motivated (and stay motivated) so you can crush your resolutions this year!
How To Get Motivated And Reach Your Goals
1. Actually Believe in Yourself
It may sound incredibly simple, but the belief that you can accomplish something is the foundation for motivation.
If you don’t have faith in yourself and your ability to accomplish something…we’ll you’re going to have a nearly impossible time reaching that goal.
How can you increase your belief in yourself?
Start with positive self-talk, mantras, writing down your thoughts, and if it’s in your beliefs, prayer.
Belief and faith move us to keep trying and to keep going even when it becomes difficult to do so. Tell yourself, YOU CAN DO THIS because girl, you can!
2. Make SMART Goals
SMART stands for specific, measurable, attainable, relevant, and time-bound. This is where you will put your faith into action. SMART goals assist in framing your ultimate goal and give you the steps to accomplish it.
Don’t forget to WRITE THEM DOWN.
A study done at Dominican University found that those who actually wrote down their goals were more likely to reach them and accomplish more.
3. Visualize It
Use visuals to help remind you of your SMART goals and why you want to accomplish them.
Visual cues have been proven to be powerful forces for behavior change. Visuals can be anything that will help remind you of why you want to make a change.
Here are some examples:
- Have fresh, clean, healthy food visible in the fridge and pantry. Likewise, have unhealthy processed and sugary foods out of sight! When hunger strikes motivation to eat nutritious food is often weakened and we will reach for the first thing in sight. Make sure it is healthy!
- Write down your goals and put them in a spot where you will see them every day. Having them visible will help keep you focused and on track. Something like a vision board can be fun to make and useful!
- Follow Instagram or social media accounts of individuals who have similar goals, post healthy recipes, and provide quality information. Find accounts of educated people who emphasize all the components of wellness and healthy lifestyle changes, not just having a hot body.*
*Just because someone posts pictures of themselves flexing in a bikini (and there are PLENTY ) does not mean they have any qualifications to instruct others how to live a healthy life. Find people who are educated and have spent the time to understand health and fitness. *Cough Cough like me. 😘
Beyond having reminders of your goals, visualizing yourself with that end result can be incredibly powerful.
It’s how the best marketers sell you and make their millions. If a marketer can’t get you to see what the after looks like when using their product, they aren’t going to sell.
Similarly, you need to visualize yourself with your after. What will it look like? Will it make you happier? Healthier? More organized? With more time?
Once you see yourself with the end result, your drive and motivation will skyrocket. Remember this: Begin with the end in mind.
4. Educate Yourself
I really can’t emphasize this enough.
Most of my daily motivation to exercise and eat healthy comes from the knowledge of the benefits of doing so, and the consequences of not. This knowledge comes from taking the time to educate myself!
I am not saying you need to go back to school and get a degree in exercise science or dietetics.
Much of what I learned in school about nutrition, training, stress management, and weight management you can find in books at the library and on the internet. FREE SOURCES. (Like this blog!)
Listen to podcasts and books that inspire you. Make it a goal to learn something new every day.
This is the exact reason I created my blog so I could help educate people about how they can live healthy and fit lives. You don’t have to become an expert but become knowledgeable.
Learn the basics about your body, how it functions, what kinds of foods are best for you, what types of exercise would work best for you, how to manage your stress.
Learn how to cook healthy recipes, and how to exercise correctly. The more you know and understand about your incredible body, the more you will want to treat it like the temple it is!
5. Let Your Setbacks Drive You
Life was meant to be challenging. If it wasn’t challenging, how would we grow? The trick is to learn from your setbacks and let them drive you.
Learn to turn disappointments into motivation.
Sometimes it might feel like the world is against you. That the universe doesn’t want you to succeed.
Well, guess what. The world isn’t going to stop you. The universe can SUCK IT. Because you’re going to rise above each challenge and come out better for it.
Making a lifestyle change is not easy. It takes time, constant practice, corrections, and patience.
We are all making mistakes and learning along the way, and that is awesome!
Remember these tips:
- Have faith
- Make SMART goals
- Visualize it
- Educate yourself
- Let your setbacks drive you
Need help reaching your goals? Comment below or email me! I want to help you!
Motivation is what drives us to make the things happen – but staying motivated isn’t always easy. Get some tips on how to become (and stay!) motivated, and suggestions for what to do if you just can’t get into gear.
This can help if:
- you want to figure out your goals and learn how to achieve them
- you’re feeling unmotivated
- you want to get stuff done.
Positive and negative motivation
Motivation is what drives you towards a goal, gets you up in the morning, and keeps you working through a task, determined to succeed when things get tough. But motivation can be both positive and negative:
- Positive motivations focus on the positive things that will happen when you take action. For example: ‘Finishing this assignment means I’m only a step away from being qualified.’
- Negative motivations focus on the negative backlash that will occur if you don’t take action. For example: ‘If I don’t finish this assignment in the next few hours, I’ll fail my course.’
Negative and positive motivations can both be effective in different circumstances. However, it’s much easier to do something because you actually want to, rather than because you want to avoid a particular outcome if you don’t do it. If you don’t have a positive plan of action, using negative motivation can make you feel helpless and may even reduce your motivation.
How to become (and stay) motivated
- Set goals. When you set a goal, you make a decision to act in a way that will help you achieve what you want. Goals give you a direction to focus on – one that’s measurable and has an endpoint. This can help you to stay motivated.
- Choose goals that interest you. You’re much more likely to stay motivated if you’re working towards something that you genuinely want to do or achieve, rather than what other people want for you.
- Find things that interest you within goals that don’t. Sometimes other people set goals or tasks for us that we don’t find interesting or want to do. So, try and find something within that task that does motivate you. For example: ‘I find maths challenging, but it’s going to help me become a builder, which I want more than anything.’
- Make your goal public. If you tell someone – or write down – your goal, you’ve essentially made a promise to keep your word.
- Plot your progress. When you’re working towards something, it can be really motivating if you can see evidence that you’re making progress. Draw or create a visual representation of how you’re coming closer to achieving the goal you’ve set yourself.
- Break up your goal. Start with easier tasks and work your way up to bigger challenges. Breaking up a task in your mind into achievable chunks helps build confidence.
- Use rewards. Promise yourself some sort of reward each time you complete a step/task.
- Don’t do it alone. Join a class, or find a teacher or someone you can share the experience with. Other people’s encouragement to keep going can be a big boost to your motivation, particularly when you’re doing it tough.
If you’re really finding it hard
If you’ve tried but failed to get motivated, then it might help to talk it through with someone you trust. Sometimes it can be hard to achieve things on your own, so having a good support network may help when you’ve taken on a big challenge.
You could also try talking to a counsellor, who can help you to work out which motivating strategies will work best for you.
What can I do now?
- Write down some goals for the coming year.
- Plan some rewards or treats to keep your motivation up.
- Tell someone about your goal, to keep yourself accountable.
Explore other topics
It’s not always easy to find the right place to start. Our ‘What’s on your mind?’ tool can help you explore what’s right for you.
You’re pouring all your energy into a goal expecting an outcome worthy of the effort you’re putting in. Yet, months have come and gone and you’re not where you want to be.
Maybe your business isn’t growing as much as you anticipated. Maybe your weight isn’t sliding off as easy as you expected. Your level of motivation is like a boxer who’s on the ropes and is close to being TKO’ed.
It’s in these very moments where it’s tempting to wave the white flag, especially with self-doubt and negative chatter whispering in your ear. You’ll have moments where your hard work seems to be for nothing. Results seem like a distant fantasy.
But, this is part of the journey of growing as an individual.
It’s during these times when your perspective is of the utmost importance. Here are five effective ways to stay motivated about your goals, even when you feel like giving up.
1. Focus on the present moment
You want to make six figures and lose 20 pounds. These are outcome-oriented goals which aren’t completely in your control.
You can’t control when those 20 pounds will come off nor can you control when you’ll reach six figures. But, you can control the process of reaching those goals. Focusing on the process keeps you in the present moment instead of creating a plethora of hypothetical “what ifs” about the future.
The process is completely under your control because you decide on your actions. For example, you can control the number of monthly sales calls you need to make to reach six figures. You can control your eating habits and exercise for 30 minutes on a daily basis to reach your weight loss goal.
Be more concerned about what you’re doing as opposed to the specific achievement.
2. Embrace imperfect action and then analyze
Perfection and the stars aligning during your journey is a fairy tale that will prevent you from being the best version of yourself and will lead to disappointment.
Succeeding with your goals requires embracing imperfect action and in turn getting imperfect results (then reviewing afterward). The imperfect action allows you to gather real world feedback and thus, in the long run, make you likelier to succeed.
Think iterate and then optimize.
3. Always play the long-term game
Gary Vaynerchuk mentions that playing the long-term game is his greatest asset. In a world full of overnight successes and transformations dominating the headlines, these stories are actually far from that. Those overnight success stories played the long term game, you just haven’t heard of them yet due to the lack of attention given to them from social and mainstream media outlets.
Playing the short term game leads to unrealistic expectations on yourself along with unnecessary levels of stress. Both of these lead to burning out and other potential health issues.
Aim for incremental progress each day and this will create massive change in the long term.
4. Surround yourself with positive support
If you want to be a millionaire, then you need to hang around more millionaires. If you want to lose weight, you need to hang around more health conscious people.
You become who you hang around with because you start to think, approach, and see the world through their lens. Only give your time to people who make you a better person and inspire you, not deflate you.
5. Hire a coach
No one succeeds in the world alone. Your coach provides an unbiased perspective with the sole objective of helping you achieve your goals. Most importantly, they’ve likely been through your situation and understand what you’re going through.
No one is granted immunity from having doubts and feeling overwhelmed at times throughout their business, health, or any other endeavor. But, if you ask yourself “am I better off today than I was at the beginning of this journey” and the answer is yes, then you’re moving in the right direction.
If you have never once struggled with feeling meh about what you’re working on, congrats! You are lucky, weird, and probably fine just skimming the rest of this. For the rest of us, alas, some tasks are simply more exciting than others—but they still have to get done.
That’s doubly taxing if you’re part of a team and need to find a way to not only care about the job but also encourage your coworkers. Fortunately, we have a few tips to help you stay motivated at work and inspire those around you.
1 Think about your impact.
Sometimes, feeling motivated is as simple as remembering the people your work serves. If you feel like you’re making someone’s life better—even if it’s a stranger—pushing through can feel a lot easier. Larry Page once said this about what drives people at Google: “If you’re changing the world, you’re working on important things. You’re excited to get up in the morning.”
2 Consider your work in context.
Even dream jobs come with their share of frustrations, as well as the occasional assignment that, while less than glamorous, can’t be ignored. In such moments, it can be helpful to remember that it took some effort to get where you are—plus, if you have other ambitions down the road, crushing your current objectives might help your path forward.
3 Break overwhelming tasks up into smaller pieces.
An author trying to write a book by sitting down and thinking “okay, today is the day I mash out my entire opus” may not remain an author—or a sane person—for long. Instead, they might do well to start by saying “I’m going to write this chapter’s opening paragraph,” or “I’m going to research my setting.”
This approach works with many daunting undertakings; the sooner you replace the impossibly vast project in your mind with a list of discrete pieces you and your team can handle, the sooner you can start crossing items off and making headway.
4 Set deadlines, even if they’re arbitrary.
Beyond the tried-and-true axiom that work expands to fill the time allotted for it, this one is especially helpful when you’re part of a team and need one person’s work to finish before a colleague can incorporate it into their next step. Feeling like part of a well-oiled machine can inspire your coworkers, and it helps to bypass the grating hurry-up-and-wait feeling that saps motivation.
5 Step outside your comfort zone.
Sometimes a lack of motivation stems from feeling underutilized. Finding ways to try new things could be the trick to breaking out of your funk—and the same goes for colleagues who might appreciate a new challenge.
“I think that’s how you grow,” says Marissa Mayer of Yahoo fame: “When there’s that moment of ‘Wow, I’m not really sure I can do this,’ and you push through those moments, that’s when you have a breakthrough. Sometimes that’s a sign that something really good is about to happen. You’re about to grow and learn a lot about yourself.”
6 Be open to criticism.
Whatever you’re working on, you want to deliver it on time and without much hassle—but more than that, when you feel driven or want to help drive others, you’re interested in how the process could run better next time.
Sometimes that perspective can come from a boss or a mentor; other times you might get it from a peer who hails from a different background and who would try a radically different approach.
Google CEO Sundar Pichai recommends taking this as a learning opportunity: “At some point in your life, you have to work with people where you feel a bit insecure. That’s essential, because that means you’re working with people who are better than you and who are pushing you. If you actually feel very secure in what you do, that means you’re doing something comfortable and you’re not pushing yourself.”
7 Exude good vibes.
Sometimes you have to fake it until you make it, particularly when you’re trying to up your team’s enthusiasm. By adopting a let’s-make-this-happen attitude and not just brusquely urging folks to work faster, you can energize the people around you—and perhaps find yourself energized in kind.
8 Reward yourself—and your colleagues.
Give yourself something to look forward to. Depending on what you’re trying to get motivated to do, the rewards can range from smaller treats, like a trip to the breakroom for a fresh cup of coffee as soon as you finish grinding through emails, to larger indulgences, like finally buying yourself that fancy pair of shoes you’ve been coveting just as soon as you ship your current project.
This also applies to others. When your coworker turns around outstanding revisions in record time, buy them lunch or send flowers. In fact, when you’re trying to inspire the people around you, we have one bonus item:
9 Say thank you.
Those two words have tremendous power to do good. Whether someone helped rid your presentation of an awkward malaprop or kindly offered a needed referral, it’s worth showing your gratitude. Just hearing someone say “Hey, you’re doing a good job” can go a long way to hearten people.
Post Updated on January 22, 2020
One of my personal pet peeves is when people say they can’t ‘find’ the motivation to get things done. You see, there is nothing to find. Motivation isn’t something that hides when you need it.
When you blame this lack of motivation for not taking action, you’re only using it as an excuse to procrastinate. Whether it’s something you need to do or something you want to do, it’s easy to put it off until the last minute.
Procrastinating may be the easy way out, but it’s also the most stressful way to live your life.
That’s because procrastination results in two types of stress:
- Stress from the constant nagging thought in the back of your mind that tells you to get something done
- Stress from trying to finish something at the last minute
What most people don’t realize is that the time you spend THINKING about doing something often takes longer and causes more stress than the actual doing of that thing.
You’re stressed out as it is, so why do you continue to make your life more miserable by procrastinating? In this post, I’m sharing the real reasons why you lack motivation, as well as tangible action steps you can take when you find yourself procrastinating.
5 Reasons You Lack Motivation
Instead of blaming our lack of doing on lack of motivation, it helps to really dig into the root of the problem. I’ve found that when I’m at my lowest motivation, it’s because of one of these things:
1. I’m unsure of what to do. I’m unclear on the instructions for a task, or I can’t decide which direction to go with a project.
2. I’m overwhelmed or tired. I already have 8,000 things to do, and this is one more thing I need to work on. I’m exhausted mentally, physically, and emotionally.
3. I fear a negative outcome. I’m worried that something will go wrong, I’ll embarrass myself, or it won’t live up to my standards.
4. I’m dealing with something emotionally. I’ve had a crappy day or I’ve received bad news. I want to crawl into a ball and not work on this project.
5. It doesn’t feel important. I can’t find a clear reason WHY I should do this thing, so I distract myself and procrastinate instead.
When you’re dealing with a lack of motivation, it’s important to a) figure out why you’re unmotivated and b) know how to move forward anyway.
Your Future Self
One of the simplest ways I’ve learned how to deal with procrastination is to consider how my choices today will affect my future self.
Often when we hear the term ‘future self’, we imagine ourselves in five or ten years’ time. It’s hard to imagine what our lives will look like then, so it doesn’t serve as the best motivator.
Rather than thinking years ahead, think about yourself next Tuesday (or any day of the week). Asking what you can do today to make your life easier next Tuesday is a pretty practical form of motivation.
Lately, I’ve been visualizing my future self whenever I don’t want to do something. I ask myself: Will future Catherine suffer if I don’t take action today? Most often, future Catherine will be pretty stressed if I leave it until later. Don’t I owe it to myself to make life less stressful?
After all, one of my values is to make life as chill and stress-free as possible (because life can actually be fun, weirdly enough).
That means I HAVE to take responsibility for my actions. I have to push aside any temporary moment of satisfaction (aka watching Friends) to create less stress for myself in the future.
What about living in the moment? Isn’t that important?
I could argue with myself that watching Friends is a good way to relax at that moment in time. But I have to be honest with myself and realize that a moment (or five episodes) of temporary relaxation will cause me more stress later down the road.
Now when I realize that I’m procrastinating or avoiding something, I ask myself WHY I don’t want to do it. Rather than complaining about it and avoiding all responsibility, I put on my adulting hat and try to get to the root of the problem.
How To Get Things Done
If my future self isn’t motivating me, here’s what I do when I find myself dealing with a specific lack of motivation:
1. When I’m unsure
I figure out the first, tiny little step I need to take. If I need guidance, I’ll push aside my pride and ask for help or clarification.
2. When I’m tired or overwhelmed
When I’m tired, I’ll take a break to get my energy back (take a walk, a nap, or a bath). If I can, I’ll do the tasks that take up the least amount of my energy. I just know I have to be disciplined with myself and not use ‘tiredness’ as an excuse for too long. When I’m overwhelmed, I organize my to-do list and add task dates into my calendar to make things manageable.
3. When I’m afraid
I check myself and dig into where my fears are coming from. Often it’s perfectionism holding me back, so I remind myself: “It’s better to do something imperfectly than to do nothing at all.”
4. When I’ve been knocked down
I give myself some time to process my emotions. I avoid making myself feel guilty for not working and do things I know will bring me back to a centered place.
Note: If you’ve been lacking the motivation to take care of your basic needs for a prolonged period of time, consider talking to a professional who can help.
5. When I don’t see the point
I ask myself why this doesn’t feel important or worth prioritizing. I revisit my vision list to see if what I’m avoiding serves a purpose for my bigger vision. If it doesn’t, I find a way to let the task or project go. If I can’t get out of it, I try to switch up my environment to make working on it at least a little more enjoyable.
How do you get yourself motivated?
No matter the reason for your lack of motivation, always come back to your future self. That person IS you. You can’t escape the future, so why not make it less stressful for yourself?
Staying motivated is not the easiest thing to do. Learn 20 tips for bodybuilders to stay motivated in the gym.
Let’s face it, staying motivated is not the easiest thing to do. That’s why a lot of bodybuilders quit lifting, because they’ve lost their motivation. I have almost lost all of mine before, and almost stopped lifting, but I regained it and now I’m coming along just fine for my first year. I have motivation in everything I do, and a lot of reasons to stay motivated. In this article, I’m going to outline 20 ways for you too stay motivated. With all of that in mind, here they are.
Imagine Competing Against Your Rival!
Imagine you are neck and neck with a rival of yours as far as muscle mass goes. He’s slightly ahead of you, and you’re almost about to give up. Then, you want to get bigger than him so bad, you use that as your motivation. Imagine he’s always bigger, so you will never give up.
Visualize The Weight As Something You Hate!
Use a person that you really hate as an example. Picture them as a barbell, dumbbell, etc. You want to get so strong, you want to punch they’re lights out. The more mass you have, the harder you hit them. Picture it like that.
Reward Yourself For A Job Well Done
If you do really well and have an excellent workout, treat yourself to new lifting equipment. Treat yourself for doing well in the gym. You’re so motivated to try those new pairs of gloves on, or to try out that new tank top.
Treat Yourself To A New Food
Treat yourself to a different food than your normal diet. No, I don’t mean a candy bar or a soda, I mean if you have a steak, try chicken breasts with close to the same nutritional value.
Buy Yourself A New Supplement
Buy yourself a new supplement. If you only take Whey Protein, try a meal replacement, or creatine. You get the picture. Just try a new supplement that you’ve wanted to try.
Watch A Motivating Movie
Watch a movie like Rocky. It is a great way for motivation. He had to overcome a lot of obstacles in order to be as great as he was. He didn’t like training, but he never quit.
Set Small Goals
Set a goal for yourself of something you want to accomplish. Make sure it’s a reasonable goal though. Not something like “I want to gain 15 pounds in 3 days.” Something like “Increase my lifts in one exercise per body part.” If you want the goal bad enough, you will stay motivated.
Listen To Your Favorite Music!
Listen to your favorite music while lifting. Nothing can motivate you better than listening to your favorite tunes. Music has power to get your mind away from the fact that you’re training intense.
Take A Recovery Week
Take a recovery week every 8 weeks. I mean no cardio, no lifting, nothing but your diet. A mental recovery week is important to maintain your level of concentration and wanting to lift harder.
Train For Your Health!
Train for your health. If you want to stay healthy enough, you will continue to train and eat healthy. There is not other sport I know of that eats healthier than bodybuilding.
Lift Because Someone Said You Can’t Do It
Lift because someone said you can’t do it. Ever heard somebody say that you can’t get big and you’ll always be a small fry? Use that to want to become big and show that guy next time that you can get big and not stay small forever.
Do It Out Of Free Will!
Do it out of your own free will. If you want to get big bad enough, you will have enough will inside of you to get big. If you believe that you can do it, you will do it.
Get A Training Partner
Get a training partner. Nothing better than having a buddy help you reach your goals with the help of his motivation. I love the sound of hearing a training partner saying you can do it.
Take Advice From People
Take advice from people. I get loads of bodybuilding information each day. It motivates me to keep going knowing that I have so much information. If I stopped, I wasted a lot of my life with useless information.
Try To Impress People!
Try to impress people. It doesn’t matter who, your mom, dad, grandparents, a girl you like, etc. If you want to impress people bad enough, you will keep going with your bodybuilding lifestyle.
Use Pictures To Motivate!
Use pictures to motivate you. Compare different before and after pictures. You keep getting bigger than the previous picture. You want it so bad, every time you take a picture, you’re getting bigger. Check out Bodybuilding.com’s huge BodySpace fitboards and photo galleries!
Help Others Out!
Help others out. When people come up to me and ask for advice, that keeps me motivated because I know others look up to me. It is a great feeling to know there are people who admire you.
Change Your Workout Routine
Change your routine. I do after 8 weeks, then a recovery week. It will get boring doing the same routine day after day, week after week. Changing it up will keep you motivated instead of just doing the same old routine and just lifting to get it done.
Compare Yourself Against Other Bodybuilders
Compare yourself with other bodybuilders. Always try to find someone that’s bigger than you, and say I want to be just like him. Once you’re bigger than him, try to find someone else to compare with.
Do It For FUN!
Do it for fun. I’m not saying just do it and having fun out there and not having intensity and just doing it laughing the whole way. I mean to enjoy what you do. Have fun lifting, and dieting. I used to hate it and just do it to get it over with, now I love every bit of it.
In this article, I’ve outlined 20 ways to stay motivated. Never stop looking for ways of motivation. All that will make you do is want to quit because you’ve lost yours. There are many other ways of motivation than the ones listed here, so never stop looking for ways. I hope you guys enjoyed this article. Stay motivated!
Free Book Preview: Unstoppable
“How do you stay so motivated?”
That is a question I’m asked on a constant basis — by friends, business connections and readers of this column — and it’s a question that all entrepreneurs should address on a regular basis.
You see, we are often so consumed by motivating our teams, employees, business partners and customers, that we sometimes forget something extremely important — our own motivation.
Here are six ways I stay constantly motivated — hopefully they can help you as well.
1. Build a business around your passion.
When you do something you truly love it’s not hard to find the motivation needed to succeed. If you are involved in an industry that bores you it will be hard to dig down and find that motivation when you need it because you aren’t truly passionate about what you are doing.
I started my marketing agency after several failed businesses, because the marketing aspect of each business was the only thing I really enjoyed doing. I wake up every morning motivated simply because I love what I do. But, passions can change and it’s important that you pivot with them. For example, after five years of providing marketing services, I’m currently pivoting into more of an online marketing consulting agency. Over the years I’ve grown fonder of consulting with in-house teams and helping them build and scale, rather than just providing various services. Follow your passion and you will never experience a lack of motivation.
2. Always have long-term and short-term goals.
I’m a big fan of goals, both short-term and long-term — they give you something to work towards, and including short-term goals ensures that you are able to taste victory on a regular basis, providing further motivation to push hard towards achieving the long-term goals.
Everyone is different, but I personally like to see my goals written down, and I like them to be in front of my face as much as possible. I write my goals down on one of the whiteboards in my office, and they stare me in the face daily. This constant visualization keeps me motivated and 100 percent focused on crossing each goal off the whiteboard. Setting clearly defined goals will help you monitor your progress and provide constant motivation.
3. Be extremely optimistic.
When you are constantly optimistic you focus on just the positives, which helps you stay motivated and focused on reaching your goals. The minute you start to bring negative thoughts into your mind is the moment your forward momentum will come to a screeching halt.
Does the possibility of failure exist? Of course, but you can’t think like that. Entrepreneurs need to think like elite athletes. Do you think for one minute LeBron James was thinking about losing during the NBA finals? I’m willing to bet that the possibility of losing and not bringing Cleveland a title never entered his mind. His optimism dominated his thoughts, blocking out all negative thoughts.
4. Commit to the end goal.
Success often comes to those who take big risks, and big risks can result in epic failures. There are very few one-hit wonders, as most successful entrepreneurs have experienced failure at one point.
Even if you have failed in the past, commit to your end goal and don’t think about those past failures or the possibility of failing again. It could happen, yes, but you could also be the next success story. This circles back to the point above — you must remain extremely optimistic at all times, and if you do get knocked down you have to bounce right back up, 100 percent focused on your end goal.
5. Surround yourself with like-minded people.
The company you surround yourself with has a direct influence on how you behave, both in your personal life and in the workplace. This quote by Michael Dell from his commencement speech at the University of Texas back in 2003 sums it up perfectly:
“Try never to be the smartest person in the room. And if you are, I suggest you invite smarter people … or find a different room. In professional circles it’s called networking. In organizations it’s called team building. And in life it’s called family, friends, and community. We are all gifts to each other, and my own growth as a leader has shown me again and again that the most rewarding experiences come from my relationships.”
6. Establish a personal reward system.
It’s always nice to be rewarded for your hard work, and we can all benefit greatly by implementing a personal rewards program. It doesn’t have to be lavish, either, as sometimes simple rewards can go a long way to push us harder.
Friday afternoon pizza for the office if all goals are hit for the week is a great way to keep a team motivated and pushing hard, while you might reward yourself with an early Friday departure from the office if specific personal performance goals are reached.
Trips, cars and material items can be used for larger goals and they can spark that little bit of extra motivation needed to taste victory. Experiment with different rewards to see what works best for you and your team.
Don’t let them kill your dreams.
Motivation is like a campfire. You need 3 components to reap its full rewards: the matches that get the fire started, the wood that keeps the fire going and the heat to roast your marshmallows.
If you have been struggling with motivation lately, you have to take a comprehensive look at your campfire. There could be a problem with your matches, your wood or the campfire environment. Or even worse: you might have been throwing water on your campfire the entire time!
Use this checklist to identify what is killing your campfire and understand how to fix it.
You might not be admitting it to yourself, but you are actually not really interested in doing this thing. Whether it is a goal you set for yourself like running a marathon or completing a project at work, you kind of CBA (can’t be asked). Deep down, you either just don’t see the point or the reward is just not attractive enough for you.
There is two options in dealing with this brutal motivation killer:
- Don’t do it: Stop lying to yourself and just quit. It will do yourself — and potentially other people — a huge favour. You don’t give a f*ck about it anyway.
- Find a strong WHY under the surface: If you can’t quit — because it is part of your job or you don’t want to break a promise or ________________ (fill in the blank with your custom excuse), you need to find a way to think differently about it. If you think long enough, you can find some kind of value in almost anything. It might not be directly associated with it, but it could serve a deeper purpose. Here is some examples: I don’t see the point in doing this, but it will make my partner happy (and I care deeply about my partner!). Eating healthy will increase my focus and productivity at work (and I care about my work more than I care about burgers). This project is boring but doing well on it will show my boss that I can get my hands dirty (and that will build my reputation at work and I care about that!).
When you think or talk about your thing, your mind is commenting with a big “arghhhh”. You are dreading this thing so much. It feels like a big monster that you don’t even know where to attack first. And you can’t see yourself ever bringing it down — it is just too big! As a result, you procrastinate on getting started because you are dreading it too much.
Some might say “just start SOMEWHERE”. But this is probably the worst advice I ever heard when it comes to dealing with overwhelm.
Here is what is actually effective: Break it down! Look the monster in the eye and break it down in parts. Identify its legs, its head, its arms and belly. Then, put a structure around it — line the parts up as chronological steps or categorise them according to topics. Within your chunks, draft a rough overview as well. And then, make a rough project timeline and identify the first chunk to get started with and within the first chunk, the very first action. By looking the monster in the eye and analysing it, you no longer see it as this abstract scary fury thing. Instead, you see it as a — still — challenging opponent, but one you can conquer — if you are strategic about it.
You kind of want to do this thing, but deep down you really don’t believe you can do it. And it is wreaking havoc on your motivation because the voice in your head keeps telling you “Why are you even trying? You won’t get there anyway…”.
For a quick fix: Look at your past achievements and remind yourself that you managed to do achieve very challenging goals before and at that time you weren’t so sure about yourself either. Thus, you CAN tackle this one now as well!
To fix this issue for good: Identify your limiting beliefs and replace them with empowering ones. Limiting beliefs are subconscious thought patterns that guide your actions and decisions. Most of these self-limiting beliefs were created in your childhood or teenage years and are still largely determining how you think of yourself. But since those beliefs have been programmed into your subconscious mind, they guide your decisions and actions without you even noticing. In order to achieve big, bold goals, you need to upgrade your mindset with a new set of empowering beliefs that will get you the necessary confidence to take on your goals.
If limiting beliefs is a completely new concept to you, check out my Free E-Book “6 Mental Blocks That Keep you Stuck in Life” and learn how the most common limiting beliefs hold you back from achieving your goals and how you can reprogram your mind for success.