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Motivation Monday

Since it's Monday and let's be honest 2020 has been a crazy year, I thought this would be a great time to reflect on motivation. Motivation is defined as "the general desire or willingness of someone to do something", and it is essential to have to meet our goals! As probably many of us already know, sustaining motivation can be easier said than done. How many times do we say we are going to clean the house, exercise, eat healthier, do our school work, finish everything on our to do list for work, etc to only NOT do it due to the lack of motivation? You are not alone! It can be challenging to always stay motivated especially with the world we are living in today, so below are some tips to hopefully support you with keeping your motivation up.

Tips to Support Motivation:

Reflect on WHY this goal is important to you:

  • If you have a strong enough purpose you are most likely going to be more driven

  • Simply ask yourself why am I doing this in the first place? If I were to make this change what impact would this have on my life 6 months to a year from now?

  • I encourage you to jot down your “why” and put it in a place you will see daily. For example: I love keeping a journal, and I also put a sticky note with my goals on my mirror.

Set SMART goals you can achieve:

  • SMART goal stands for: Specific, Measurable, Achievable, Relevant, and Time-bound. It is a realistic goal we can actually achieve.

  • Example of a SMART goal: I will exercise 2-3xs/week for 30 minutes. I will meet this goal by doing it first thing in the morning M,W,F, and I will set out my workout clothes the night before to hold me accountable.

Avoid all or nothing kind of thinking:

  • We are human, therefore we all are going to have some off days. If you fall of track one day give yourself some grace, and just simply ask yourself what can I do to get back on track tomorrow?

  • Consider reflecting on what triggered you to fall off track, and think about what you learned that you could do differently next time this barrier arises

  • Keep in mind that eating "unhealthy" one day is not going to cause you to gain 10 pounds, just like eating healthy one day is not going to make you lose 10 pounds.

Positive Self Talk:

  • Reflect on your strengths and values and what went well versus what didn't, and then leverage these to meet your goals. Positivity drives us forward, while negativity launches us backward.


  • Ask yourself who or what could hold me accountable to meet this goal?

  • Examples: exercise classes; workout/healthy eating accountability partners; tracking your steps or kcals; journaling; therapists; coworkers; etc

Set healthy rewards for yourself:

  • Example: If I consistently keep up my exercise this month for 2-3xs/week for 30 minutes I am going to reward myself with a new workout outfit I have been wanting to get.

  • Some other healthy rewards include: self care day; get my nails done; get a massage; read a book you have been wanting to read; buy an outfit you have been wanting; allow yourself a little more me time; take a bubble bath; etc

· Mix it up and add some variety/fun to your routine:

  • Ask yourself what can I add to my routine to make it less repetitive and more enjoyable?

  • Examples: create a fun playlist; watch your favorite TV show or movie while you are working out; try a new workout class or video; take a walk outside versus working out indoors; etc

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