You remember the beginning. Back when you could see the change you wanted to make. You were wildly excited about the new you that was just around the corner.
Seems a little naive now. Now it’s getting hard. You think, maybe where I am is ok. I can circle back to this later when I have more time and energy. Plus you feel like you’re just plodding along, not really getting anywhere.
The end is not in sight, and you aren’t sure you’ll actually be able to make it there. You’re just flat out tired of having to drag yourself along when you aren’t even sure it’s worth it. We all face this when we try to start something new.
If you are doing anything outside of your comfort zone, you are likely to hit a wall. But getting through it doesn’t have to feel like you’re digging yourself out of prison with a spoon. Instead, it can feel like winning all the time, or a lot of the time anyway, even though getting to your actual goal may be a long way off. The key is to have little wins along the way.
Here’s 10 categories where you can find an easy win. Then you can let that momentum keep you headed towards your goals. Watch the video below!
1. Take it easy (productivity)
On your list of to-dos, there is a spectrum of stuff that is really hard that is super easy. Focus on the easy, quick stuff. Maybe it’s a quick reply to an email or paying that bill you’ve been meaning to pay. Doesn’t matter. Take the 20 seconds and do it.
2. Who you calling lazy? (fitness)
Everyone wants to be more fit. So take a step towards that goal and you get a win. No need to train for a marathon here, we are talking small, incremental wins, not big insurmountable things.
Do something that is slightly taxing, but nothing that sends you to the showers (for example, 5 pushups, 20 bodyweight squats, or 20 sit-ups)
3. Your body is a temple (health)
When you are in the depths of fighting tooth and nail to keep yourself headed towards your goals, you can pretty easily forget to make healthy choices. Plus you use up most of your willpower just trying to stick to your goals, so saying no to the cookie is that much harder.
Get a healthy win by taking a break from the continual flow of caffeinated liquids and have some regular old water. You know, the stuff literally every cell in your body needs. Chug a full glass. Then bask in the glory of doing something right for your body.
4. Put your mind to it (mental)
It can be overwhelming to manage the ever increasing to-do list in your head. Which often leads to just giving up or spinning your wheels on unimportant tasks so you feel like you are doing something. But the reality is, if you would take a moment, and give yourself, and your brain, a break so that you could make an intentional choice about what to do next, you would be far better off.
This win gives you that break. Stop what you are doing and take 5 deep belly breaths through your nose (or your mouth if your nose is stuffy). I’m not saying you will have the clarity of the Dalai Lama, but it will give you an opportunity to objectively look at what you are doing and decide whether you need to redirect your efforts or just keep plugging along.
5. Friends are forever (social)
When we really hit the doldrums of trying to keep momentum with our new change, we can feel isolated and lonely. And that makes it hard to keep going.
So go get an easy win that reminds you that you aren’t actually all alone. Go smile at someone and ask them how their day is going. That will remind you that you aren’t on an island, and that’s a big win that we all need periodically.
“A smile is a curve that sets everything straight.” – Phyllis Diller
6. You deserve a break today (leisure)
When you feel like you just want to quit, it might be that you just need to. You might need a break. A chance to catch your breath and recharge your batteries. So take a break. It’s a win if it’s intentional.
7. Blood is thicker than water (family)
Your family can suffer when you are in the nitty gritty of making a big change happen. It’s not good, but it’s pretty normal to take them for granted, spending your energy on pushing through, instead of showing them you appreciate them.
So send your mom, your dad, your spouse, your sibling, or your kid a text. Tell them you were thinking about them and that you love and appreciate them. That’s it. It’ll take less than a minute. And it will feel good. It will also make them feel good.
8. We only get one earth (sustainability)
Whether or not you are super concerned about climate change or the environment, just about everyone can agree that sustainability is a good thing.
Find something sitting around that can be recycled, and then put it in a recycling bin.
9. Pigsties aren’t a great place to work or live (cleanliness)
People say that a pretty good indication of whether you are mentally organized is to look at where you live and work.
That may or may not be true (or maybe I just don’t want to admit to the truth of it…), but when your workspace is messy, it adds an item to your already overwhelming to-do list (even if it’s just in the back of your head).
So clear yourself of that burden by tidying up your workspace. You will pretty much instantly feel like you have more control over things, including the pursuit of your goal.
“Belief in oneself is incredibly infectious. It generates momentum, the collective force of which far outweighs any kernel of self-doubt that may creep in.” – Aimee Mullins
This one is specific to you and the type of work you are doing. Ask yourself the following questions: First, what do you need to get done tomorrow to keep moving towards your goal. Second, what is the next thing you can do today to set yourself up to succeed tomorrow. Then do that.
Next time sticking to your goal feels like walking through quicksand, pick an easy win and make it happen. Let yourself enjoy the success. Instead of looking at the path to your goal as a long trek through the desert, look at it as a huge single-elimination tournament.
You need hundreds of wins to get to the championship, your ultimate goal. But, as you work your way through the bracket, you can celebrate each one of those wins, making the journey fun, instead of such a huge chore. So set up your bracket, give yourself smaller tasks as wins.
And when you feel stuck, turn to one of the easy wins above to get a little momentum and a pick me up. Then get back to it, and win the next one. Do that, and the bracket will fall away. Before you know it, you’ll be hoisting the trophy and celebrating your own personal championship.
Thank you for reading my article! What easy win have you celebrated lately?
20 Science-Backed Ways to Stay Motivated (Infographic)
Motivation is something we all strive to have, but can also be one of those feelings that’s hard to keep. Whether we’re attempting to reach a new fitness goal or trying to stay motivated in our role at work, sometimes that motivation just isn’t there. You feel motivated for a while – you’ll listen to podcasts, read books, keep yourself accountable – but then it’s lost. You feel so much energy at the start, then feel yourself slowly losing that inspiration. Don’t worry, you’re not alone. (more…)
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If you’d like to learn how to consistently motivate yourself so you can achieve any goal you want, sign up for the free 90-Day Master Class hosted by the founder of Addicted2Success.com, Joel Brown.
People are always waiting for motivation to strike them before they start working on their goals. However, waiting for motivation to come to you before you start working is an unreliable method if you want to consistently work on achieving your goals. (more…)
8 Things You Can Do Right Now to Get Your Motivation Back
Welcome to our new normal. A time in our lives that a year ago we certainly didn’t see coming that most of us probably wouldn’t have chosen for ourselves; but here we are. As the days away from each other carry on and more and more bad news comes our way, it’s easy to lose your motivation and waste energy doing things that aren’t helpful like worrying and fighting with people on the internet instead.
Nearly half of Americans report the coronavirus crisis is harming their mental health, according to the Washington Post. While many of us had routines set up to deal with stress in the past, the stress we are facing during this time is unlike anything we’ve experienced before. It’s easy to find yourself in a downward spiral, and that’s the most challenging time to stop the momentum and turn things around. If that’s the case, keep it simple and start to reach for little things to help you feel better and climb your way out.
Here’s a reminder of a few simple things you can do right now to start getting positive momentum going your way:
1. Find someone who was in a similar place and made it to the other side
Whether you’ve been unmotivated to workout, eat healthy, make sales calls or simply do anything, you can find someone who has been there and made it to the other side. Look up some great TED talks, go on YouTube and look up people that motivate you, google them to find their websites. There are short speeches and much longer talks all over the internet, you just need to find someone who you relate to that speaks to you.
2. Do something that you love
When we’re unmotivated, it’s easy to get out of the habit of doing what we love. Sometimes just getting out of bed or away from the tv feels like a chore. Think back to a time in your life when you felt great – what were you doing? What do you absolutely love to do that if you had the time, you would do all day and not realize any time had passed at all?
Figure out a way to do whatever that is, or a modified version of it if it is something that you aren’t able to do at the present time. Spending time doing what you love will get your mind off of anything that is wrong and allow you to find inspiration.
3. Don’t overcomplicate it
Keep it simple. When we’re stuck in a rut, we’ll give ourselves every excuse to not do something. Say you’ve gained some weight; you might tell yourself you need to find the perfect trainer and wait until you have time to cook your meals from scratch each night before you do anything else. Stop trying to overcomplicate it and keep it simple by finding one thing you can do right now, however small that may be. You don’t have to wait until the timing is perfect and the stars align for you to start moving in the direction you want to go.
4. Get up and get moving
This is probably the last thing you want to do right now, but once you are up and moving, your blood will start flowing. The hardest part is getting started. Day one, get up and do anything to get moving. This is the hardest day if you haven’t in a while because getting up is really the hardest part. Day two, do a little more. Once you start, you’ll build momentum and get back in the habit.
5. Reset your focus
It’s so easy for worry to set in and for our minds to wander to places of what we can’t control. This is not motivating or helpful and we always have a choice to redirect our attention. There is always something we can do right where we are, so bring your focus to the solution instead of the problem and figure out the next step of what you can do.
One step at a time. Step one, take your attention away from what you can’t control and what you can’t do. Step two, ask yourself questions like “What can I do?” and see what comes to mind. Follow through with the answers you find.
6. Listen to your favorite music
Not much can lift our spirits and put us into a positive vibration more than our favorite music. Feel free to sing along. Find a song that pumps you up and make that your theme song. Put it on anytime you feel down or unmotivated.
7. Expand your knowledge
“In times of change, the learners will inherit the Earth, while the learned find themselves beautifully equipped to deal with a world that no longer exists.” Quote by Eric Hoffer. In times of change, there is great loss but also great opportunity. Continually learning opens you to new opportunities and leads you to paths you may not have otherwise found.
If you’re already a meditator and got away from it, take some time to come back to it. If you’ve never tried, it can be as easy as setting a timer for five minutes (or less, feel free to start with one or two minutes) and focusing on your breath. Listen to the inhalations and exhalations. Silently say to yourself “in” as you inhale and “out” as you exhale. Even taking a few minutes to do this can help you to calm down and allow your mind to refocus.
When we’re unmotivated, our momentum starts moving in the other direction. Slow down that momentum by trying one of the ideas above. Once you’ve slowed down the momentum, get it moving in the right direction and you’ll be well on your way.
Why Isn’t Anyone Talking About These 4 Motivation-Boosting Techniques?
If you’d like to learn how to increase your motivation so you can get more done during the day, sign up for the free 90-Day Master Class hosted by the founder of Addicted2Success.com, Joel Brown.
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