by Cathy Wilson, ACC, CLC

 

Motivation is one of the most important factors that determines how successful you are at what you do. It is the driving force that gives you the will to accomplish tasks and eventually succeed at reaching an ultimate goal. Motivation levels can vary each day, depending on how you feel, or how you view certain experiences. For you to succeed at weight loss, maintenance, getting back on track or  to accomplish any goal, you need motivation and to stay motivated. Motivation provides you with the determination to get up and exercise even if you don't feel up to it. Motivation also drives you to stick to your healthy nutrition food choices in order to keep your progress moving.

You need self-motivation to accomplish the tasks you have now. Along the way, you may be faced with situations that are discouraging and can bring down your motivation level. You need to keep yourself focused on your objectives to maintain your level of self-motivation. Listed below are some tips that you can adopt to start acquiring higher motivation levels to achieve greater success.

 

1. Take any small step. Taking any small step toward your goals is a great self-motivational technique. When you break larger goals down into small steps, you are less apt to become overwhelmed and the task isn’t as daunting.

 

2. Visualize Your End Result. While watching the winter Olympics, I saw how common it was for the athletes  to visualize their goals. They visualized themselves as they competed in their sport, executing it impeccably, reaching the finish successfully and winning a medal. In fact, when I got off track and regained some weight, one of the turning points in getting back on track and losing the weight was to visualize myself back in my favorite, comfortable jeans. You simply need to make your goals as visual as possible to maintain your motivation at the highest level. Visualizing your success keeps your motivation surging. When you feel down, visuals will help you provide the necessary boost you need to surge your motivation. Visualizing the end result gets the good feelings flowing, and motivates you to do what it takes to create that experience a reality.

 

3. Move. The very act of moving your body can change your mind set. Go into another room, walk outside or change your environment in some way. Going for a walk outdoors allows you to change your perspective. You’ll be surprised at how different you’ll feel by changing your physical location to alter your mental attitude. 

 

4. Talk to get motivated. One of my favorite ways to create momentum and motivation for myself is to talk. Once I tell my husband, co-workers or friends about the article I'm going to write, I'm energetic and excited to get going on it. Talk about your task at hand and by sharing it with others you’ll generate motivation. For less inspiring tasks, talk about the larger goals it will help you achieve.

 

5. Find a true interest. If you have no interest in what you need to do, it might mean you need to do something else. If it's a task you dislike, but it needs to be done, connect it clearly in your mind to the greater goal. I don't particularly like to drive, but I have lots of motivation when I’m driving to the mountains or lake for a get-away. 

 

6. Boost your energy. You need energy for self-motivation. Exercise and restful sleep are important components for energy. Selecting foods that give you energy will also provide a boost in motivation. When you find energy boosters that work for you, make a list of them and keep it available for future use.

 

7. Give your effort a reward. Give yourself a non-food reward for what you have achieved. This tip is positive reinforcement to continue the motivation you already have. By dangling the carrot of a reward, it creates more motivation to keep you going toward completion of your goals. Go to a movie, buy an outfit, buy tunes for your iPod, get a massage or any reward that is special to you. Credit yourself for what you have gone through, your positive determination and your hard work in ensuring your success.

8. Start now. It's the start of any task that's often the hardest.  We think the task will be either unpleasant, boring or both. Once you get started, you naturally create motivation to get the job done. You can also set a timer for 15 minutes. Tell yourself you can stop when the 15 minutes are up. More often than not, when the 15 minutes are up, you are motivated and don't want to stop!

9. Quotes. I love quotes. They motivate and inspire me. In many instances, our greatest asset in following healthy habits is inspiration more than perspiration. Find quotes that motivate you, and refer to them often. Post them where you can see them throughout your day. As an example, here’s a great quote that can apply for weight loss or any goal you have:

 

“You've got to say, I think that if I keep working at this and want it badly enough, I can have it. It's called perseverance.? - Lee Iacocca

10. Accept Yourself. Learn to accept and love yourself for who you are right now. Don’t put off feeling good about yourself in terms of time or pounds lost. Acknowledge that you want to improve your health or weight, but believe that you will do what you can to be at your best. When you accept yourself as you are, that wonderful feeling will help you to drive your motivation and to make realistic improvements.

11. Focus on Positives Not Negatives. Many of us have a tendency to look at our bad points and have tunnel vision on the negative. Once you start to accept yourself it will be easier to focus on the positive much more. When you feel positive and optimistic, your self-motivation naturally increases and makes it easier to create many more positives in your life. Rather than focus on how much more weight you want to lose or how much you have regained, flip it! Acknowledge and celebrate how much weight you’ve already lost and the accomplishments you’ve made since having your surgery.

What are some tips and techniques that you use for your own self-motivation?