Mastering Motivation: Here’s How
Pro-level athletes are not inherently more motivated than you.
Olympic athletes don’t inherently want success more than anyone else.
Even the most dedicated fitness enthusiasts in your gym encounter motivation hurdles.
What sets them apart? They have strategies that work even when motivation wanes.
Talk to any elite athlete, and they’ll admit there are days they don’t feel like training. And those with sculpted physiques? They too crave indulgent treats.
So, what drives them to keep training and stick to their diets when the going gets tough?
Here’s their secret:
Get a Coach: You need someone who’s not just a cheerleader but a real coach. Friends and family might go easy on you, but a coach will:
Clear up any confusion.
Speed up your progress (and you’ll soon see why that’s so important).
Make sure you show up. It’s easy to ignore a text message, but missing a face-to-face meeting? Is a bit tough.
Introduce consequences for non-compliance. Without financial commitment, there’s little to lose, which is an effective way to backslide.
See Quick Results: Our brains love quick wins. If you don’t see progress early on, it’s tough to stay motivated.
Hearing “Great job today!” can make all the difference. Sure, your fitness tracker can cheer you on for small wins, but a coach’s praise feels more personal and meaningful.
Start a Short Challenge: Give yourself a kickstart with a time-limited challenge. Just remember to plan what comes next.
• A six-week challenge can be super motivating. But what happens when it ends? Without a plan, it’s easy to slip back into old habits. Your coach can help set you up for long-term success, not just a quick fix.
Build Habits: At first, hitting the gym regularly or prepping healthy meals might feel like a chore.
Stick with it, and usually it takes around 90 days for these new behaviors to turn into habits.
Track Everything: Use your gym’s app to keep tabs on your workouts, meals, and sleep.
Keeping track helps you see patterns, like how a bad night’s sleep might lead you to crave more sugar, or how lack of exercise is keeping you from sleeping well.
Plan Ahead: Be proactive about your meal planning.
Enter your meals for the next day into MyFitnessPal the night before and adjust as needed. This way, you’re in control and won’t find yourself scrambling to meet your nutrition goals.
Check Your Effort: Focus on showing up consistently, not just going all out once in a while.
Regular, even moderate, efforts bring better results over time than the occasional super intense workout that leaves you exhausted.
Take this to heart: Days when your motivation hits rock bottom are often the days that can lead to your greatest advancements.
Consistent, imperfect action is the most effective path to success.
