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  • Writer's pictureEloise Palmateer, RDN, LD

Make Motivation Happen!

Updated: Apr 16, 2021

Do these past 12 months of staying at home have you feeling less than motivated? No surprise there! Check out the 5 tips below to keep you moving forward.

"You don't have to be great to get started. But you have to get started to be great."

-Les Brown


Not much can squash a person's motivation to live their life to the fullest like being confined at home for over a year... It's hard to believe this is actually how we've been living! I've had many clients recently report that they're struggling to get out of bed in the morning, to keep consistent with their workout routine, and to make healthy, nourishing food choices. No one wants to hear it, but at the end of the day, YOU are the only one in charge of making these things happen. What are you doing to set yourself up for success? Below are a few actions you can take (today!) to pick up momentum and get the ball rolling.


TURNIP THE BEET. What fun would a sporting event be without the upbeat music to get the crowd pumped up? Imagine a movie without a soundtrack to intensify the scenes - I'll pass on that one! Both of these examples illustrate how powerful music can be for creating the right vibe and sparking excitement. I don't know about you, but I consistently find that I run at a faster pace and am able to significantly intensify my workouts with a good beat in the background. Feeling dragged down by your workload? Put an uplifting playlist on in the background and notice how it changes your outlook. Having difficulty rolling out your mat for an at-home sweat sesh? Play a song that moves you to help make it happen.


"IMMERSE YOURSELF in a life that moves you, because what you surround yourself with becomes your life." Take a moment to reflect on how this powerful quote by Topaz can be put into practice in your own life. How can you create an environment that inspires you to work toward your goals? Spend more time with those who inspire you. Start each morning by reading a few pages of a book that challenges your perspective. Educate yourself each day by listening to a podcast or watching a video about a topic that interests you.


GET OUT OF BED. Without having to wake up early to apply makeup, put on a nice outfit, and embark on your daily journey to the office, many people have written off their alarm clock as a thing of the past. Neglecting to stick to a consistent wake up time in the morning, however, can cause great disruption in one's routine. For most people, this lack of structure is a huge motivation crusher. So, starting tonight, set a rule to turn off all electronics by x PM (remember books?), turn off all lights by x PM, and set a morning alarm for x AM. Choose times that feel challenging, yet reasonable for you. While implementing this structure is incredibly simple, the undeniable ripple effect that a consistent morning routine creates on the rest of your day will feel incredible.


DRESS THE PART. Again, just because you don't necessarily have to get up and get dressed in the morning doesn't mean you shouldn't. There's a psychological phenomenon called enclothed cognition, which refers to how the clothes we wear can change the way we think, act, and feel. For example, many scientific studies demonstrate that when children dress the part for school and wear uniforms, improvements are seen in attendance, discipline, focus on academics, and punctuality. Right now in this moment, are you dressed the part for how you want you want to feel today and how you'd like your day to play out? If not, it's something that can be changed in a matter of minutes.


LEVERAGE FAMILY AND FRIENDS. There are countless ways you can lean on loved ones to help you accomplish a goal. Think of someone with similar goals as you and propose the idea of checking in with each other to help you stay on track. Schedule a regular call to plan your meals together for the week ahead. Host a virtual cook-along where you send out a recipe and cook together via video chat. If you have a competitive drive, create a mini challenge, such as a 30-day workout plan, to lend that extra spark.


There are two things all of these suggestions have in common: 1) they are incredibly simple, and 2) they can be done in this exact moment. It's entirely up to you to create the change you're striving for. Why not act right now to set yourself up to succeed? Start small- Get up! Get dressed. Tune in. And conquer!




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