Everyone has been in a situation where you join a program, kick off all excited for the first few weeks, then you start to lose motivation.

You start making excuses and after a few weeks, it all becomes too hard.

Why? What changed?

What changed, is your lost sight of the reason you start to begin with. Your ‘why’.

Why did you start?

We hear reasons like ‘I want to lose weight’ or ‘I need to focus on my health’, or other similar reasons, every day. But the fact is, your reason, stems so much deeper than that.

Why do you want to lose weight?

Why do you want to focus on your health?

Why is it so important to you?

That is what you need to determine. Because if you don’t, you will rely on motivation and that will only get you so far. Your real reason will help you trigger discipline, so that you carry through what you signed up for and finish the job!

Now this doesn’t just apply in health and fitness; this applies in absolutely everything that you do.

 

Establishing your ‘why’:

Here are some great questions to ask yourself when trying to determine your deep ‘why’ that is going to help you start and, more importantly, finish the job.

• What do you want to achieve? Be very specific here. Use S.M.A.R.T. principle:
  • S – Specific e.g. want to lose weight – how much specifically?
  • M – Make is measurable – a certain number
  • A – Attractive – ensure that there is something about the goal that you love to help keep you interested and engaged e.g. training with your best friend
  • R – Relevant – how relevant is your goal to your life?
  • T – Timely – set a deadline, or a time frame in which to achieve it.
• Why is that so important to you? Because…
• Why is that so important? Because…
• Why is that so important?
  • Keep asking this for each reason you give until you can dig no deeper.
  • Then ask yourself:
• How would I feel if I achieved this?
• (Be as specific and real as possible. Don’t give vague answers.)
• How would I feel if I didn’t achieve this?
• How would my life be different if I achieve this?
• How would I feel about myself if I achieve this?
• How would my relationships around with my friends, colleagues and family, be different if I achieve this?

Once you have the answers to these questions, you can then start creating a vision for yourself and start creating a road map to achieve your ‘why’.

We go through this in a great deal of detail, and actually do the activity in our Conquer Your Mindset workshop. We spend a great deal of time on this, because if this is not done thoroughly enough, you are less likely to finish what you set out to achieve.

For more information on the Conquer Your Mindset Workshop or to book in for our next one being held on the 8^th of August click here.

Once you have answered all your ‘why’ questions, it’s time to start creating your strategies to avoid self-sabotage.

 

Avoiding self-sabotage:

• What are possible roadblocks that might come up?
  • A roadblock is any situation you encounter that makes it difficult or impossible to do what you want or need to do.
  • For example:
    • Don’t meal plan
    • Can’t get to training
    • Get sick
    • Get injured
  • What are strategies that you can use, to overcome those roadblocks?
    • For example:
      • Buy clean food that is quick and easy such as sushi or BBQ chicken with a ready made salad from supermarket.
      • Train at home.
      • Take the time you need to recover then get back into it, staying on track with your food in the meantime.
      • As above.
    • Think of an example of a time where you achieved something huge that needed commitment and discipline from you? E.g. Quit smoking
    • What strengths or attributes did you need to achieve this? E.g. Had a counsellor to help me
    • How can you use those strengths or attributes to help you with this current goal? E.g. Get a Coach to help me.
    • What will you have to endure to order to achieve this?
      • Every goal has aspects to it that we don’t like, or we find boring, difficult or annoying. The things we have to do to achieve the goal. For example, if you want a baby, you have to endure dirty nappies, sleepless nights, vomiting, etc. Thinking about what you are trying to achieve, what will you have to endure? Making time for exercise? Having to meal plan? What?

Next it is time for you to create your road map to achieve your goal:

 

Creating your road map:

• Will you need to recruit any help? If so, from whom?
  • For example, do you need a Personal Trainer, Financial Planner, Psychologist etc.
• What are some first steps you are going to have to do to get you started?
  • Will you need to meal plan? Create a time schedule? Do further investigation into finding the right person or program or facility?
• Create a ‘To do’ list for what you will need to do today, tomorrow and this week in order to prepare for your goal, your ‘why’.
• Then create your ‘to do’ list for each day and week for the following 4 weeks.
  • Planning 4 weeks at a time are big chunks, enough to be able to avoid overwhelm. If 4 weeks is even too overwhelming for you, break it down to create your ‘to do’ list each week or fortnight.
  • It takes 21 days to form new habits, so you need to be patient with yourself and persevere.
• Execute your plan. We can talk all day, but at the end of the day, if you don’t take any action, all of this planning is simply a waste of time. You actually need to take action to get the job done.

 

If you follow these steps, you will find that motivation might leave you, but the desire for your ‘why’ if it is truly important to you, will always make discipline kick in and get the job done for you.

And if you ever need help, we also do one on one Mindset Coaching, so we can always give you a hand. Email us at [email protected] if you would like more information on Mindset Coaching.

 

Here is an example of how to establish your ‘why’ to help you get started:

I want to lose weight.

S.M.A.R.T. Principle:

• S (specific) – I want to lose 5kg
• M (measurable) – 5kg
• A (attractive) – I am going to join group fitness with my best friend
• R (relevant) – It’s relevant because I am no longer confident (see how the ‘why’ starts creeping in)
• T (timel) – Within 2 months

Why do you want to lose weight? Because I no longer fit in my jeans?

Why is fitting into your jeans important? Because it means I will be at the weight I was more comfortable.

Why is that so important? Because I have lost the confidence I had when I was that weight.

Why is that so important to you? Because I went out more, I felt good about myself and I wasn’t self-conscious. Where as now I avoid going out, cos I don’t fit into anything and I don’t feel confident within myself.

Notice that you got into things a little deeper now, than just ‘I want to lose weight’.

How would you feel if you achieved this? I would be over the moon because I feel that I would have my life back, when I was happy in myself, social and enjoying life, rather than hiding away from it.

How would you feel if you didn’t achieve this? Like I feel now; alone, lonely, self-conscious and not living my life. I’m hiding away from it.

How would your life be different if you did achieve this? I would be going out more and living life again, being social, seeing friends and having fun. Be happy.

How would you feel about yourself if you did achieve this? Proud. And happy.

How would my relationships around with my friends, colleagues and family, be different if I achieve this? I would be a happier person, not so moody so they would all enjoy spending time with me again, instead of being the sour puss I am these days. Always moody. I would be able to go out and have fun, accept invitations, instead of always making excuses. I would actually participate in those relationships again instead of avoiding them.

 

Now it’s your turn. Go back throughout all the questions and steps, and prepare your road map.

 

• Coach Terri