Reprinted with the kind permission of Sue Ingebretson
Want motivation for exercise, eating well, meditating, or keeping a clutter-free home? What about motivation for getting a big (or small) project done? Whatever you need, get 3 times MORE motivation than you have right now. Follow these 5 simple steps to find out how.
Wanna grab more motivation?
It’s much easier than you think. If you can sign your X on the dotted line, you can make this happen.
What Research Has to Say
Have you noticed the proliferation of tracking apps, fitness trackers, and calendar software geared to track your results?
There’s good reason.
When it comes to achieving goals, tracking your progress works. It helps on more than one level. Tracking may help to break down your goal into small, doable chunks, but it also SHOWS you how far you’ve come.
This Show and Tell feature of tracking has been studied for decades. According to a FIRST for Women magazine article, researchers at the University of Denver state that we’re “3 times more likely to reach fitness goals if we keep a clear visual record of our progress.”
It turns out that seeing is believing!
Seeing visual proof is a powerful motivator for continued success. LivePlan.com also references a study done by The American Psychological Association that points to frequency as a determining factor. The more frequently we check on our progress – or notice it – the more likely we are to continue.
Here are 5 easy steps to make it happen.
5 Steps to Get 3 Times the Motivation
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DECIDE what needs your motivation right now. Is it your fitness life? Drinking more water? Getting that closet cleaned out? You get to choose.
NOTICE what calendar you use the most. Do you have one on your wall, your desk, or in your phone? Which one do you look at the most? Which one gets most of your attention?
TRACK your progress on your calendar by scrawling a simple X. Or, use a sticky note, a bright and shiny sticker, or a colored highlighter. The point is to make a visual representation and make it eye-catching.
SAVOR your success! Bask in your progress. Feel the good vibes that come from marking your X or whatever you do to track your headway. FEEL your forward motion. FEEL how good it is to see your advancement. Soak up all of this good juju as often as possible.
(HINT: Don’t skip this step. Throw your arms up in the air and say, “I’m awesome!” or “I did it!” It doesn’t matter if you just walked for 2 minutes, you put away your clean socks, or you chopped up fresh veggies for lunch. The point is to acknowledge, track, visualize, and honor your progress J FEELING your success and FEELING gratitude for your progress fuels motivation.)
RINSE and REPEAT. Ta-da!
Easy peasy, right?
This process couldn’t be easier. In fact, I became so motivated as I wrote this, I had to pause and go do my quick T-Tapp workout just so I can mark a big X on my desk calendar. (FYI, my fav tried and true T-Tapp DVD is Basic Workout Plus.)
It’s that simple.
Oh, and about those fitness trackers.
Using a FitBit or the health app on your phone can be super useful. Track your meals with the LoseIt app. Go ahead and use your phone to track your sleep, your heart rate, and more.
But don’t forget to mark your successes and progress on your calendar. Or mark them in some way that’s a visual reminder. Putting these two systems together can become a surefire motivational hit.
By the way … are you using them to measure yourself against the goal of 10,000 Steps? If so, check out this popular post I did entitled, Do You Need 10,000 Steps?
What will you track on your calendar today? Leave a comment below as we support each other. Can’t wait to hear from you. Happy motivation gathering!
Sue Ingebretson is the Natural Healing Editor for ProHealth.com as well as a frequent contributor to ProHealth's Fibromyalgia site. She’s an Amazon best-selling author, speaker, and workshop leader. Additionally, Sue is an Integrative Nutrition & Health Coach, a Certified Nutritional Therapist, a Master NLP Practitioner, and the director of program development for the Fibromyalgia and Chronic Pain Center at California State University, Fullerton. You can find out more and contact Sue at www.RebuildingWellness.com.