Motivation and Activation

The new year is now well underway. We all had a lovely holiday and returned relaxed and refreshed. We set ambitious goals for the new year, focused on achieving them. It’s February – dare it be asked how many of you are still working towards those resolutions?

According to a study completed by the University of Scranton, only 8% of people who set resolutions, will achieve them… If you are part of the 8%, well done, you are a superstar! If you are not, let us see what we can do about it.

Motivation to live a healthier lifestyle is both extrinsic and intrinsic. Extrinsic motivation refers to the ‘carrot-stick’ type of motivation: I exercise because I want to look good. Intrinsic motivation is motivation from within – I exercise because it is my way to release tension. For long-term wellness purposes, intrinsic motivation has proven to be more effective. Therefore, remind yourself what you are working towards – health is the key to your future, and you deserve to be healthy.

The University of Scranton’s research further highlighted commonalities within the 8% who achieved their resolutions. Maybe you could analyse and review your January attempts to ensure that you become a part of the 8%. Let us look at these commonalities.

Start with specific micro-goals

Revisit your goals and evaluate the action that you need to implement. If you want to lose 25kg throughout the year, what are the measurables for this goal? Is there a weekly target – like losing 500g per week or a monthly target – 2.5kg a month? This chunk seems more achievable than 25kg, right? Break down your yearly goals into smaller targets and you might find that the smaller target is more motivating.

Set resolutions for the right reasons

Resolutions are personal. This means that what you wish to achieve should link to your deepest purpose and wishes for yourself. Perhaps, in finding the purpose or reason for your resolutions, you should implement the ‘5-why’ activity. Ask yourself ‘why’, and after each answer, ask ‘why’ again (five times). For example:

Resolution: I want to live a healthier life.

Why? – Because I am overweight and unfit.
Why? – Because I eat too much junk food and don’t exercise.
Why? – Because I don’t have time to cook or exercise.
Why? – Because I have too many other things going on.
Why? – Because I always put other people first which means I neglect my health and wellbeing.

Does the initial resolution fit with the reasons you came up with? If not, review the resolution so that you put yourself in a position to achieve it.

Document your progress

Write down your goals and the targets for each goal. Evaluate your time and revisit your targets weekly/monthly (pending the time frames of your targets). Write down your successes and challenges – really be honest with yourself. Write down why you think you failed and adjust your goals and targets accordingly.

Practice patience and forgiveness

There is no need to be too hard on yourself if you were met with obstacles on your journey. Face them, resolve them and keep moving forward. Forgive yourself and be patient – Rome was not built in a day.

Schedule in time to achieve goals

Time is precious and you will always find an excuse not to do something. You must MAKE time for your goals. If you resolve to complete your research this year, you must make time for it each day. Get up an hour earlier to work on your research each day (it’s going to be difficult for one month before it becomes routine).

Embrace the buddy system

Trying to achieve a goal in solitude is never advisable. Ask a trusted friend, colleague, family member to assist or hold you accountable. Share your goals, targets, challenges, and successes. If you wish to become more active, get someone to join you, even if it is once a week, so that they can witness your progress and help you through challenges.

Consider your budget

Finances must always be considered. You can be motivated and have beautiful goals and targets but if you do not have a budget fit for purpose, you will not succeed. If you want to explore the country by going on a road trip every third month, plan the trip according to your finances. Find activities within your immediate environment that you can explore (and join for free even) and save for that extended trip you have always dreamed of.

Slow down and meditate

Take a few deep breaths and clear your mind. Focus on your purpose and what you are currently doing right. Evaluate the changes you wish to make to improve on your resolutions and find solutions to make it happen!

Reward yourself for achievements

The achievement of resolutions is not easy – hard work, dedication and focus are required every day. Set up a reward system linked to your targets and reward yourself. For example: if you wish to lose 5kg a month and you achieve it, reward yourself with a cheat meal (your favourite junk food, or a slice of cake, or whatever you wish to indulge in).

You deserve to achieve what you set out to achieve. Commit yourself – you will not be the only beneficiary.

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