If you want to change something, you've got to change something!! Makes sense, doesn't it! But change is difficult. Most people attempt major changes in their life without setting up a framework for success. But how can you get anywhere without a map or a game plan?
Finding the motivation and inspiration to adhere to the changes in your life day-in-day-out is challenging. In fact, many people have very good intentions and start an exercise or nutrition program but within a few months 70% of them have dropped out. They couldn't find a reason to keep going.
Generally, motivation boils down to associating pain with the level of physical conditioning you're in now - basically being sick and tired of being sick and tired - and associating pleasure with the level of fitness you'll be at once you achieve your goals. If you can develop these pain and pleasure sensations, you will pinpoint your personal motivation for exercise and healthy eating and you'll find it much easier to stick with the program.
Homework Assignment:
- Right down all the pain you associate with being in your present situation. For example, none of your clothes fit, you have no energy, your blood pressure has risen, you can't sit comfortably in chairs, you feel embarrassed to wear a bathing suit….
- Right down all the pleasure you associate with achieving your goals. For example, you'll be able to wear whatever you want, your energy will improve, your blood pressure will drop, you'll feel comfortable in any environment, you'll be more productive at work, you'll feel more self-confident, you'll lower your risk for developing heart disease, cancer, osteoporosis, you'll have enough energy to go hiking, learn to inline skate….
Go back and review your notes in these two areas. Is there enough reason there for you to stick to your game plan no matter what? If not, go back and think more carefully. Maybe, you'll have to inflict self-imposed pain to your present situation.
For example, in Anthony Robbin's book, Awaken the Giant Within, two friends were sick and tired of starting an exercise program or diet and never actually succeeding. So they made a public bet that if they wavered from their program they would each have to eat a can of dog food. So whenever they were tempted to skip their workout or not follow their nutrition plan, they would go and read the ingredient's label listing Horse chunks etc and the urges would quickly disappear.
So, try to come up with a painful consequence to you not following your program. In contrast, also try to associate extreme pleasure with sticking to your plan and achieving your goals. You may reward yourself with a $1000 shopping spree, a weeklong trip to a spa or a well-deserved day off or holiday. Go back to your notes and make sure you've come up with enough pain and pleasurable sensations that there will be no doubt that you'll stick to the plan!
The motivation and inspiration to stick to your program is within you. You've just got the find the right reason - the reason that will make you so emotionally charged that you'll take action, make the changes and stick to them regularly. Refer to your pain and pleasure lists regularly to help remind you why you've chosen to become healthier and fitter. |
