Whether it is to diet, work, embark on a personal project … Not simple to always stay motivated.Unless we follow our 10 tips to keep motivation foolproof!
1. Apply the 2-minute method
Also called the method of the first 5 minutes , the idea is to say to myself : I start for 2 (or 5!) Minutes .
We start small, saying for example “I will read the first page”, or “I will just write the introduction of this report”.
And finally, little by little, the sequel often comes effortlessly, because when you begin to take care of a thing without thinking that it will take us a monstrous time, it is easier to continue to take care of it.
And if it does not happen, start again later!
2. Decorate your goal
To stay motivated, set clear, measurable and positive goals. Especially if the task is difficult.
If you want to be more muscular, do not just give yourself the goal of being more muscular, but first give yourself the goal of successfully going to the gym 3 times a week, for example .
Many people try to do too much and set unattainable goals, or too many objectives at the same time or goals too far.
You must choose a goal, which you can measure quickly, and focus on it completely.
3. Check your progress
To stay motivated , we need to know if we are approaching the goal , reaching the levels.
If your ultimate goal is to lose weight and for that you set yourself up to run 20 minutes every morning, you’ll soon realize whether it works for you or not.
Checking your progress, you will be able to readjust and reframe you : maybe running every morning was a bit ambitious, I finally do not have time / I do not like that much or on the contrary, I can switch to thirty…
Children like to be congratulated when they have done something right; The adults too!
You are no longer a child, but you can congratulate yourself and reward yourself !
Give yourself a gift, a pleasure, a moment of relaxation after each step accomplished or just when you feel proud of your progress.
The technique of reward reprograms the mind on the pleasure of reward rather than task difficulty.
5. Find support
Staying motivated alone is sometimes difficult.
Try to find people who have goals similar to yours to try to move forward together.
If not, talk about your project to your loved ones and do not be afraid to tell them that you would like their support to motivate you in this task.
6. Do not be too hard on yourself
Motivation is not a constant thing!
It is for everybody alike: sometimes it is there, sometimes not.
A drop in motivation may occur because you are exhausted , maybe it’s time to rest! It can also happen because you are concerned about something else, this thing is bothering you, it’s time to solve this problem.
Or you lose your motivation because of the project itself. Ask yourself why? Have you set goals that are too ambitious? Have you been refused? Think about it to regain control of the situation.
7. Replace negative thoughts with positive thoughts
To keep motivation intact, drop negative thoughts such as “I’ll never get there”, “it’s too hard” …
Do not underestimate the power of the mind! When you realize that you are thinking negatively,replace those thoughts with positive thoughts so as not to program your mind to fail.
Congratulate yourself, believe it, encourage yourself, have a positive attitude towards yourself .
8. Put positive things in tasks you do not like
In every project we undertake, there are tasks that we do not like at all, it’s normal .
But we can often make them more positive .
Is it the administrative that disturbs you? Why not do it by listening to your favorite music or your favorite podcast radio show?
Would you like to prepare good dishes to re-learn how to eat better and lose weight? Only here, to eat, you do not like it. Why not make this moment a joyful moment by putting your spouse or your children to contribute!
You decided to get into the sport: do not run at 5 am when you do not like to run or get up early! Try several sports, at times that suit you, you will find your balance.
9. Make good habits
The way you start your day, the way you start a task, a project, will dramatically influence the sequel .
When you get used to doing something every day at the same time, it becomes a habit and we do it without even thinking about it.
For example, do not forget to wash your teeth or drink your coffee when waking up? Not just because you “need” it, but mostly because it has become a habit.
Book a fixed hour a week for these administrative tasks that put you off, always go to the gym at the same time, etc. Make it a reflex .
The best way to keep motivation in the long run is to put your brain in “off” mode from time to time.
It is necessary to take breaks and rest in order not to be submerged.
When you do sports, you need time for recovery, when you work, you need days off, when you do something that requires great intellectual effort, you need a good night’s sleep, and so on.
Go at your own pace!