*Aspects of this are taken from Unbeatable Mind by Mark Divine, a book I highly recommend.

This is for those times where you do not feel like getting it done, putting in the effort, or taking the easy option. It’s for the do-ers that don’t feel like doing, because we all need an extra boost.

When you’re feeling unmotivated, try this:

  1. Witness: Be aware of the negativity or your negative self-talk. Stop it in its tracks and do not allow it to influence behavior.
  2. Interdict or stop the negative thoughts with a power statement. This power statement must be enough to motivate you to starve the fear wolf and feed the courage wolf.
  3. Redirect your mind to something positive and conducive to your goal with positive mental imagery and self-talk. Who is it you want to be? Do these actions and behavior match those goals?
  4. Maintain this positive mental state with a jingle or mantra.  Repeat the power statement and remember the great feeling of completing whatever it is that needs to be done. You need to inject a positive thought into your current state to realign with your set goal. Waking up in the morning and telling yourself you do not need to get up as it’s too cold, you’re too tired, or you can do it later is a weak excuse.  That is the voice of the fear wolf, making you fearful. If the only consequence of getting up and getting out is discomfort and hard work, then this is not a viable excuse.

The courage wolf must be loud, GET UP, GET OUT, GET FIT!

That body, that health, that feeling of success and sweat is more overpowering than my fear of discomfort.

Take these exercises to the next level. Try some tangible ways to get out of a rut.

TASK 1

  1. Write down the last time you made a decision that moved you AWAY from your goals.
  2. What were your options?
  3. What did you choose to do and why?
  4. What did you say to yourself to come to this decision?
  5. Were you happy with this decision?
  6. How did you feel after?

TASK 2

  1. Write down the last time you made a decision that moved you TOWARDS your goals.
  2. What were your options?
  3. What did you choose to do and why?
  4. What did you say to yourself to come to this decision?
  5. Were you happy with this decision?
  6. How did you feel after?
  7. Please send me this so we can review.

You’ve found your drive, your motivation. Now what? Start by trying these steps to becoming a healthier and happier you.