As March fades away, many of us find our New Year’s Resolutions slipping through our fingers. The initial enthusiasm and determination have given way to old habits, and we blame it on a “lack of motivation.”
In my experience, lack of motivation isn’t the problem.
The key to long-term success lies in having a solid plan with three essential qualities:
1. Simplicity: The more complicated a plan becomes, the higher the risk of losing interest or feeling discouraged when the path gets too challenging. Begin with something you’re at least 80% confident you can consistently do for two weeks. Start small, then build upon that foundation. And if it’s less than 80% confidence, simplify it even further. Remember, simplicity breeds sustainability.
2. Realism: In our busy lives filled with work, school, and family responsibilities, committing to six workouts per week may be unfeasible. But here’s the good news: you can achieve fantastic results with just three workouts a week. Incorporate another day or two of enjoyable, light physical activity and gradually make your meals a little healthier. Realistic goals make the entire process much more manageable.
3. Deadlines: If your ultimate goal is to lose 20 pounds, start with smaller milestones. Remember that a 180-pound individual who consistently follows a well-designed exercise and nutrition program, around 80% of the time, can expect an average weight loss of 1 pound per week. Set a more achievable goal of losing 5 pounds in your first month. This approach allows you to build momentum, gain confidence, establish lasting habits, and maintain perseverance when faced with challenges.
If you’ve struggled in the past, don’t blame yourself for your lack of motivation. Instead, focus on taking small, consistent actions that align with your goals.
Together, we can unlock the lasting motivation needed for your fitness success.