A Simple “3-Minute Trick” to Stay Focused and Motivated
With much appreciation and thanks to our close friend and nutrition and fitness expert, Chad Tackett, for the help on this incredible article on motivation and staying focused through the New Years.
Because, as we all know, it’s not about setting goals, it’s about having the tenacity to keep them.
…especially when it comes to weight loss.
Thankfully there are some simple, yet well kept secrets, around sticking to those goals, no matter how many times resolutions have failed you in the past.
Now, every health and weight-loss publication will tell you, motivation is the most important part of making healthy changes in your life. You have to stay motivated. Stay on track. Stay on target. The thing is, few of these publications offer any useful information on how to stay motivated.
Have you ever noticed that on Day One of a new program is always the easiest? You’re pumped to get started. You feel good about your choice to make some changes and you’re excited to see the end result of your hard work.
Day Two, you might still put in the work, but somehow you’re less psyched than you were yesterday.
And Day Three? Well, Day Three is where almost everyone falls off the wagon.
Why is that?
What motivates us
As a general rule, human beings are not great at long-term goals. We’re motivated by stories and ideas – we love the idea of being in great shape, looking fantastic, and being able to tackle any physical challenge.
When you start out on a new program, you’ve got that story of the brand-new you in your head. Your imagination is alive with it. You believe in that brand-new you, and you believe that what you’re doing today will get you to that person.
Where most people go wrong is that they stop telling themselves this story. They start to rely on the memory of the story they were once told. They kind of remember it – something about a new life, right?
Something about feeling better and looking great. But as day after day goes by, that story fades in their mind. All they can see is the struggle immediately ahead. They forget why they’re exercising, why they decided to stop eating junk food. The story’s gone. It’s not a motivator anymore.
If you’re having trouble picturing this, think about the last time you went to see a great movie in the theatre. Odds are that by the time you walked out, you were motivated to make a change in your life. You’ll start making a difference, just like the hero in that story! That motivation usually lasts until… you guessed it… the next day.
To keep up the motivation, you have to keep immersing yourself in the story. Which means you have to tell it to yourself, over and over again.
Which brings us to the “3-minute trick”
Every day, you’re going to tell yourself the story of why you want to lose fat. With the help of 6 simple questions,you’ll construct a simple narrative that will bring the story back to life and power you through yet another day, excited and ready to play the hero in real life.
Here are the 6 questions:
- Why do you want to lose weight?
- What can you learn from yesterday’s mistakes and successes?
- How can you make different choices today?
- What would make today an ideal day?
- What obstacles might get in your way today?
- How can you overcome those obstacles?
Together, these 6 questions help you construct a powerful story about your fat-loss journey and why you need to come out triumphant. Here’s how it works in practice with sample answers to the questions.
1. Why do you want to lose weight?
“I want to be able to play with my daughter, Kate. I know that when kids see their parents being sedentary, they tend to imitate them. She’s young and she loves running around, but I know that if I don’t become more active, she’s going to start acting like me. I want her to grow up to be healthy and fit and active – and I want those things for me too. I want to look better, feel better, and be healthier in my choices and in my life as a whole.”
2. What can you learn from yesterday’s mistakes and successes?
“Yesterday was my 7th day on the program, and I cheated a little bit – I had a Snickers bar that one of the other moms offered me at playgroup. I did it without even thinking about it. On the other hand, when I went for a walk/jog that day, I managed to keep jogging for a whole extra minute, and I was really proud of myself.”
3. How can you make different choices today?
“I can take 10 seconds before I put anything in my mouth and ask myself if this is going to help me reach my goals. And I can tell my husband and my friends when I pushed myself beyond my goals and ask them to cheerlead for me – even if it’s a really small victory.”
4. What would make today an ideal day?
I’d like to:
- Get in a workout before I go to work
- Drink 3 full bottles of water throughout the day
- Stock the fridge with healthy foods for next week
5. What obstacles might get in your way today?
“I have to drop Kate off at daycare early if I want time to work out in the morning, and she always kicks up a fuss, which makes me feel guilty about taking this time for myself. I’m also going to need to do the grocery shopping on my lunch break, and I worry I’ll be so strapped for time I’ll eat something I shouldn’t.”
6. How can you overcome those obstacles?
“I can tell Kate a story about how I’m going to get stronger and faster so she and I can run races together. I can ask her what she thinks I should do to get stronger and faster, which will make her feel like she’s in charge of my workout and not feel left out.
When I get the groceries, I can buy a healthy lunch that I can bring back to the office with me – that way I won’t need to stop again for food. I’ll plan out what I want before I go, so I won’t have to be tempted by other options.”
Your answers to these questions may well be very different. Maybe you want to lose weight because you want to look great in a swimsuit, or because your health is starting to worry you, or because you want to have more energy. Maybe your challenges are physical rather than time-based. Maybe you’ll have different daily goals.
No matter what your story is, though, these questions give you a chance to tell yourself that story out loud, every day. You’ll always have a fresh look at why you’re committed to this journey and what you need to do today to execute it successfully.
If you’re strapped for time, you can use a computer or tablet or send yourself a voicemail or use a voice recorder, but I definitely recommend writing your answers down by hand at least once a week, and certainly the first time you do this exercise.
Studies have shown that writing them down by hand is the most effective way to get results from this exercise.
Don’t rely on just thinking them. Studies have shown you need the tangible reinforcement of writing the story down or saying it out loud to get the motivational effects.
In fact, a recent study from the Dominican University showed that people who write down their goals, share them with a friend, and update them weekly are on average 33% more likely to achieve them than those who merely thought out their goals.
Pretty incredible, right?
Well… what’s your next step to keeping your goals?
Are you going to write down your goals on the calendar?
Are you going to call up your closest friend or family member?
Whatever you decide, don’t do it alone.
If you’re interested in finding out how to stick and surpass to your weight loss goals with nearly 100% success, click here.
Not to give anything away, Chad and his team use a series of common tricks that you currently use in your everyday life.
…But, they do things just slightly different.
(Lose 10 Lbs in the Next 7 Days – GUARANTEED)
We hope this serves you well.
To your health,
The Healing Miracle Team
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