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Jenny Eden Coaching

JENNY EDEN COACHING

The Myth of Motivation

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src=\"http://jennyedencoaching.com/wp-content/uploads/2018/01/consistency-cure-blog-post.png\" alt=\"Behavior change made easy\" width=\"800\" height=\"800\" />\r\n\r\n&nbsp;\r\n\r\nWe\'re all been there before at the start of a new year: Feeling tremendous pressure to make changes in your life and once and for all lick all of your \"bad habits,\" be it biting your nails, staying up too late or <a href=\"https://www.washingtonpost.com/news/to-your-health/wp/2017/12/12/trump-reportedly-drinks-12-cans-of-diet-coke-each-day-is-that-healthy/?utm_term=.ad4cb5fec722\">drinking 12 diet cokes a day</a>.\r\n\r\nThe problem is that we often place so much pressure and expectations on ourselves to change and expect sheer will-power and desire to get us there.  Unfortunately behavioral change, especially the sustainable kind doesn\'t quite work like that.  It\'s this short term, high pressured goals and expectations that makes the new behavior short-lived in the first place.\r\n\r\nIn order to create sustainable lifestyle changes there has to be a certain level of understanding about how <a href=\"http://jennyedencoaching.com/habits-changing-them\">habits and changing behaviors</a> work in our brains.\r\n\r\n&nbsp;\r\n<h3>1.The behaviors you\'ve done for so long served you in some way which has kept you doing them.</h3>\r\n&nbsp;\r\n<h3>2.They were fomented and kept deep in our brains (in the basal ganglia near the brain stem) that store habitual behaviors so we don\'t have to learn the same tasks each day over and over again.</h3>\r\n&nbsp;\r\n<h3>3. Habits often fulfill the dopamine pathway of reward but don\'t touch the serotonin pathway of contentment.  As a reward driven society, it makes sense we\'d do the same behavior over and over again.</h3>\r\n&nbsp;\r\n<h3>4. As human beings we will always seek comfort and avoid pain.  Using the same patterns of behavior over and over help us to feel safe, secure and familiar in a world that has many real and perceived threats.</h3>\r\n&nbsp;\r\n\r\nOnce we\'re clear on how habits form and stay lodged in our brains and psyche for long periods of time we can move on to the next step of change - because I want to make crystal clear about one thing.\r\n\r\n&nbsp;\r\n<h1>Awareness does not equal change.  In fact, it is a mere precursor to change.  Action creates change.  And this leads me to the next step.</h1>\r\n[convertkit form=5130196]\r\n\r\n&nbsp;\r\n\r\n[bctt tweet=\"Awareness does not equal change.  In fact, it is a mere precursor to change.  Action creates change.  And this leads me to the next step.\" username=\"coachjennyeden\"]\r\n\r\n&nbsp;\r\n<h1>Create small, measurable goals instead of lofty or unattainable ones</h1>\r\nEven though it feels more satisfying to say \"I\'m going to the gym every day!\"  you could reframe that to a smaller goal such as \"When I come home at 3pm on Wednesday\'s I will commit to attending my favorite yoga class.\"  Do you see the difference there?  You are creating an attainable micro-goal rather than a pressure filled declaration of all out change - even when you don\'t have a real plan to actually do that.\r\n\r\n&nbsp;\r\n<h1>Set up your environment for success</h1>\r\nSo, lets say you want to start making green smoothies in the morning instead of forgetting to eat breakfast or in a furry of chaos and running late you hit the drive-thru on the way to work.  You can set up your environment to support that small goal.  Have the blender out and ready.  Have the non-perishable items on the counter-top ready to go, etc.  Make it as easy as possible for you to actually do the unpracticed yet desired behavior.  Remember, newer behaviors are not as ingrained as older ones and it takes a lot of practice and multiple exposures to get skilled at the newer one.\r\n\r\n&nbsp;\r\n<h1>Have compassion for yourself</h1>\r\nWe tend to get frustrated with ourselves very early after we\'ve declared we are going to change and then don\'t sustain it.  Part of successfully creating long-lasting change is to realize that it\'s a process and not a destination.  Let me save you the element of surprise....you will have times you won\'t do what you say you\'re going to do.  Life will get in the way, you will get sick, there will be holidays and vacations and you will get a case of the \"I don\'t want to\'s.\"  Accept that, dust yourself and move forward.  It isn\'t about perfection it\'s about progress, persistence, perseverance and patience. (and any other P\'s you can think of).  There is a term in many 12-step programs called \"Do the next best thing.\" and to me that makes a lot of sense.  Rather than sitting in judgement and remorse about what you didn\'t do, you can show yourself forgiveness and move on to the next thing that can energetically make you feel back on track.\r\n\r\nAre you ready to learn more about how to create sustainable, effective behavioral change in 2018?  <a href=\"https://jennyedencoaching.lpages.co/consistency-cure-challenge/\">Join my free 4-day Consistency Cure Challenge</a> right now.  We start January 8th and we\'re going to hit the ground running with creating systems and tools to build the healthy lifestyle you crave and want so desperately.\r\n\r\nEnter your info below to join us!\r\n\r\n[convertkit form=5130196]\r\n<div style=\"display: none;\"><img src=\"http://jennyedencoaching.com/wp-content/uploads/2018/01/stale-cookies.png\" /></div>\";s:10:\"post_title\";s:43:\"How to Make Newer Behaviors more Consistent\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:31:\"make-newer-behaviors-consistent\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:0:\"\";s:13:\"post_modified\";s:19:\"2018-01-02 14:38:14\";s:17:\"post_modified_gmt\";s:19:\"2018-01-02 19:38:14\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=2150\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"2\";s:6:\"filter\";s:3:\"raw\";}i:1;O:7:\"WP_Post\":24:{s:2:\"ID\";i:2254;s:11:\"post_author\";s:1:\"1\";s:9:\"post_date\";s:19:\"2018-03-05 15:19:25\";s:13:\"post_date_gmt\";s:19:\"2018-03-05 20:19:25\";s:12:\"post_content\";s:11486:\"<img class=\"aligncenter size-full wp-image-2256\" src=\"http://jennyedencoaching.com/wp-content/uploads/2018/03/hannah-morgan-64027-unsplash.jpg\" alt=\"stop the inner food dialogue\" width=\"5472\" height=\"3648\" />\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">I’m about to get into your head.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">I’m going to speak out loud what anyone who has ever struggled with food says to themselves daily.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Scenario:  It\'s the end of the day.  You’ve already had dinner and it was a healthy one at that!  Balanced, lots of veggies.  You did everything “right” today.  And you even worked out.  You’re feeling pretty successful.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Your spouse asks if you want to watch Black Mirror tonight and you’re game.  You really need to relax after a pretty amped up and stressful week.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Instinctively you head for the kitchen to get some snacks for TV watching and the inevitable dialogue begins.</span>\r\n\r\nIt goes like this:\r\n\r\n<hr />\r\n\r\n<blockquote><span style=\"font-weight: 400;\">“Ok, some ice cream would be really nice.  I know there is some in the freezer.  </span>\r\n\r\n<span style=\"font-weight: 400;\">But, I really don’t need it and i’m not even hungry.  But, I deserve a treat, it’s been such a stressful week! </span>\r\n\r\n<span style=\"font-weight: 400;\">{<strong>closes the fridge - and opens the cabinet</strong>}  </span>\r\n\r\n<span style=\"font-weight: 400;\">“I could just have some crackers and cheese.  I mean, that’s a pretty good choice and I can have some fruit with it too.  No, wait (checks food log) I’ve already had too many carbs today, I should just have the fruit.  Ugh, but I am really not in the mood for fruit.  I just want the freaking ice cream.  </span>\r\n\r\n<span style=\"font-weight: 400;\">Ok, I will have it.  I deserve it.  I’ll do an extra workout tomorrow. \"</span>\r\n\r\n{Pauses....}\r\n\r\n<span style=\"font-weight: 400;\">\"No wait, seriously Jenny, you’re going to just regret it tomorrow and you really aren’t hungry and don’t need the ice cream.  Yeah, I can live without it.”</span>\r\n\r\n<span style=\"font-weight: 400;\"><strong>{heads downstairs to start watching the show - Hubby asks you to get him some ice cream from the fridge}.</strong>  </span>\r\n\r\n<span style=\"font-weight: 400;\">“Oh crap, now I’m going to have to watch him eat ice cream while I’m just sitting there?  That sucks.  Maybe I’ll just have one bite of his and that will satisfy me.   </span>\r\n\r\n<strong>{Grabs ice cream from freezer and two spoons.  Takes the first bite.}  </strong>\r\n\r\n<span style=\"font-weight: 400;\">“That was so delicious. I really do feel like I need just a little something sweet.  There is nothing wrong with that!”  </span>\r\n\r\n<strong>{Takes another bite.  And another.  Goes upstairs to get a bowl (and some whipped cream), and while up there reaches for the fruit, cheese and crackers, and a glass of wine for both of them too.} </strong>\r\n\r\n<span style=\"font-weight: 400;\"> “I’ve already messed up the day. I’ll be better tomorrow.  So I might as well eat everything I want now.  Because, tomorrow I’m going to be good. And at least I had some fruit with it right? Tomorrow will be different.” </span>\r\n\r\n<strong>{finishes the pint with hubby along with a sleeve of crackers with cheese and 2 glasses of wine}.  </strong>\r\n\r\n<span style=\"font-weight: 400;\">“Ugh, why did I do that!  I feel sick now and I am going to feel like crap tomorrow.  What is wrong with me?  Why does this always happen?”</span>\r\n\r\n{and....End scene}\r\n\r\n&nbsp;</blockquote>\r\n\r\n<hr />\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Right about now you’re either smiling in a knowing, I *get* you sort of way or completely creeped out because maybe you think I’ve been hanging out in your head or spying on you in the kitchen.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Its neither.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">It’s because I used to have the same conversations time and time again with myself and it always ends the same:</span>\r\n\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">Miserable either way.</span></h2>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">#1 - you either choose to eat the said trigger food after much dialoguing and debate and regret it later</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Or</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">#2 - you deny yourself of the said trigger food but it nags at you all night and you feel <a href=\"http://jennyedencoaching.com/food-fomo\"><span style=\"color: #ff0000;\">FOMO</span></a> and deprived and are using sheer willpower not to grab the spoon right out of your husband’s hand</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">It can feel like a lose-lose situation no matter what you choose.  And you waste all of this precious time spending time in your head, filled with conflicted feelings, worry and even dread instead of dropping into your body to see what you really need right now.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Let me give you a 3rd solution and some strategies to back it up.  </span>\r\n\r\n&nbsp;\r\n<h2><span style=\"font-weight: 400;\">STOP THE DIALOGUE ALL TOGETHER.</span></h2>\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">If you feel like that is an impossible solution, read on.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">The problem with all the dialoguing we are doing is that it often leads us to the same exact spot as if we hadn’t had the dialogue to begin with.  Think about it.  Out of 10 times that you’ve had this conversation, how many times has it led to doing the very thing you wanted to do initially?  (i.e. eating the ice cream) And how many times has it led to not doing that thing (i.e. using willpower or the clenched fist method).  I’m willing to guess that more times than not it’s the former.  And, here’s something to consider - the times you ended up denying yourself and using will power, it\'s likely only to have worked for a little while.  Remember, what you resist persists.  You will eventually give in to that craving and eat.  It might not be that day but perhaps days, weeks or months later when the <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://jennyedencoaching.com/willpower-fickle-friend\">will power strategy</a></span> throws you under the bus, as it always does.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">When I was a coach at a national health and weight management company, which focused on aggressive weight loss eating only 800-1000 a day, we would coach our clients to skip Thanksgiving and eat meal replacements instead.  Many would comply and just sit there at the table while everyone else was eating.  I’d get calls the Monday afterwards saying they felt so proud of themselves for having the resolve to not eat that night but would express major remorse to me because they ended up binging on all the left-overs the next day.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Restriction, scarcity and forced denial of pleasure or simply using will power <strong>DOES NOT WORK</strong> nor will it ever work long term.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">So, what are we to do?</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Here are 5 ways to tame the inner-dialogue around food and drop into embodiment, body-awareness and pleasure with food instead.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">1.When you notice the familiar pull of a desire to eat, even when you’re not hungry or at a specific time of day each day, recognize that you are following a food script.  A food script is a cue (watching TV with spouse) that triggers our desire to eat, even when we don’t really want or need to eat.  We instinctively follow the script unless we create a stop-gap in the routine and habit.  So, step one is notice the food script as it’s happening. (learn more about food scripts here)</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">2. In this moment, instead of having a dialogue or trying to talk yourself out of eating or following the food script, just stop, look and listen.  Isolate the underlying emotion driving you to eat (boredom, sociability, stress etc).  Step two is isolating the emotion.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">3. Make a decision right away.  No dialogue.  At the end of a long day where we have possibly made thousands of decisions both big and small, we just don’t have the bandwidth or wherewithal to agonize over more decisions.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">4. If you decide to eat the ice cream (or whatever else it may be), agree to own the decision, without remorse, guilt or morality.  Drop into your body and bring pleasure and awareness to this decision and eating experience.  After all, why eat the ice cream if you’re not even going to enjoy it fully?  Eat it mindfully and with an abundance mindset knowing that you will listen to your body and know that you can stop whenever you want because you will always have that food available.  No false or self-prescribed scarcity here.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">5. Alternatively, you give yourself permission to take a 20 minute barrier break before going back to that decision.  Watch Game of Thrones with the hubs, do something nourishing for yourself (bath, aromatherapy, call a good friend, take a walk, journal, light yoga etc) and then check in again after 20 minutes to see if that food is still calling to you or perhaps the desire has abated.  If it is still persisting, go back to #4 and do it without any remorse or morality.  If you notice that the urge has subsided or that you’re in bed and have forgotten about it all together, than that’s a win too.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">In summary, agonizing about our food decisions and being in decision anxiety can cause us to swing the other direction into binging, guilt and staying stuck in the ever-persistent polarity of binging and restricting.  You have another choice - and that is trust, listening and compassion for your body, your urges and your emotions.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Stop the inner dialogue and get into body-trust and eating empowerment.  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Let me know how these strategies work for you!  </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">For those really tough situations, download my interactive <a href=\"https://jennyedencoaching.lpages.co/emotional-eating-fridge-flow-chart/\">Emotional Eating Fridge Flowchart</a> to learn exactly what to do when you’re in decision anxiety.  This mind-map tool will guide you gently to a decision that will make sense, fulfill your needs and put you back in the driver\'s seat feeling empowered around your food choices and with eating.  <a href=\"https://jennyedencoaching.lpages.co/emotional-eating-fridge-flow-chart/\"><span style=\"color: #ff0000;\">Click here to download</span></a> it right away.  And good luck!</span>\r\n\r\n&nbsp;\r\n\r\n<div style=display:none;><img src=\"http://jennyedencoaching.com/wp-content/uploads/2018/03/fridge-flow-chart-blog.png\"></div>\";s:10:\"post_title\";s:46:\"5 ways to tame your inner-dialogue around food\";s:12:\"post_excerpt\";s:0:\"\";s:11:\"post_status\";s:7:\"publish\";s:14:\"comment_status\";s:4:\"open\";s:11:\"ping_status\";s:4:\"open\";s:13:\"post_password\";s:0:\"\";s:9:\"post_name\";s:38:\"5-ways-tame-inner-dialogue-around-food\";s:7:\"to_ping\";s:0:\"\";s:6:\"pinged\";s:39:\"\nhttp://jennyedencoaching.com/food-fomo\";s:13:\"post_modified\";s:19:\"2018-03-05 15:57:44\";s:17:\"post_modified_gmt\";s:19:\"2018-03-05 20:57:44\";s:21:\"post_content_filtered\";s:0:\"\";s:11:\"post_parent\";i:0;s:4:\"guid\";s:36:\"http://jennyedencoaching.com/?p=2254\";s:10:\"menu_order\";i:0;s:9:\"post_type\";s:4:\"post\";s:14:\"post_mime_type\";s:0:\"\";s:13:\"comment_count\";s:1:\"1\";s:6:\"filter\";s:3:\"raw\";}}s:10:\"post_count\";i:2;s:12:\"current_post\";i:-1;s:11:\"in_the_loop\";b:0;s:4:\"post\";r:154;s:13:\"comment_count\";i:0;s:15:\"current_comment\";i:-1;s:11:\"found_posts\";s:1:\"2\";s:13:\"max_num_pages\";d:1;s:21:\"max_num_comment_pages\";i:0;s:9:\"is_single\";b:0;s:10:\"is_preview\";b:0;s:7:\"is_page\";b:0;s:10:\"is_archive\";b:1;s:7:\"is_date\";b:0;s:7:\"is_year\";b:0;s:8:\"is_month\";b:0;s:6:\"is_day\";b:0;s:7:\"is_time\";b:0;s:9:\"is_author\";b:0;s:11:\"is_category\";b:0;s:6:\"is_tag\";b:1;s:6:\"is_tax\";b:0;s:9:\"is_search\";b:0;s:7:\"is_feed\";b:0;s:15:\"is_comment_feed\";b:0;s:12:\"is_trackback\";b:0;s:7:\"is_home\";b:0;s:6:\"is_404\";b:0;s:8:\"is_embed\";b:0;s:8:\"is_paged\";b:0;s:8:\"is_admin\";b:0;s:13:\"is_attachment\";b:0;s:11:\"is_singular\";b:0;s:9:\"is_robots\";b:0;s:13:\"is_posts_page\";b:0;s:20:\"is_post_type_archive\";b:0;s:25:\"\0WP_Query\0query_vars_hash\";s:32:\"c27889dd7700803cad4b39b4eb80a1ed\";s:28:\"\0WP_Query\0query_vars_changed\";b:0;s:17:\"thumbnails_cached\";b:0;s:19:\"\0WP_Query\0stopwords\";N;s:23:\"\0WP_Query\0compat_fields\";a:2:{i:0;s:15:\"query_vars_hash\";i:1;s:18:\"query_vars_changed\";}s:24:\"\0WP_Query\0compat_methods\";a:2:{i:0;s:16:\"init_query_flags\";i:1;s:15:\"parse_tax_query\";}}', 'no') ON DUPLICATE KEY UPDATE `option_name` = VALUES(`option_name`), `option_value` = VALUES(`option_value`), `autoload` = VALUES(`autoload`)

 

We’re always looking for motivation as if it’s just going to show up out of thin air to help us magically achieve our goals. Sadly motivation just doesn’t work like that. People also tend to equate motivation with discipline and willpower, which is also a myth.  You see, there is not magic formula for creating and sustaining motivation and if we “just had it” everything would be ok.

Here are a few reasons why motivation ebbs and flows in our lives:

 

1. Humans are wired for inertia to protect ourselves.  From an evolutionary perspective using up unnecessary energy would leave us vulnerable for an attack or threat

2. As such, it will always take a specific and conscious decision to move from inertia to action (with some targeted how to’s and rewards as a result)

 

and most importantly…

 

3. We typically focus on external motivation vs. internal motivation which is more likely to leave us disappointed and prone to big seismic shifts in our motivation and then leave us wondering why we don’t have it when we want it.

 

Let me give you an example of what external motivation might look like:

 

Blair has a wedding coming up and desperately wants to fit into the dress she bought that doesn’t quite fit, so we embarks on a calorie-restrictive diet and rigorous exercise plan for 2 months.  The wedding comes and goes and she is proud of herself because it fit and she felt wonderful.  A few weeks later, however, she is lamenting that she just no longer has any motivation to get up for her 6am spin class, and wonders why.

 

Here’s the same scenario but from an intrinsic and internal motivated place:

 

Blair has a wedding coming up and it would be really nice if she finally felt comfortable in her skin and could wear the dress she bought for it, which doesn’t quite fit.  She’s been contemplating an exercise routine and is committed to finding something that gives her joy and that is actually fun.  She settles on learning aerial yoga and starts going twice a week.  She realizes it feels exhilarating to move in this way and without really even thinking about it she loses 6 pounds and easily fits into the dress and feels amazing at the wedding.  Weeks after the wedding, she feels so good about the yoga and how it makes her feel that she adds a 3rd class to her weekly schedule and she feels so excited and committed to learning more and more about it, just because it’s so fun.

 

Do you see the difference?  One is solely externally motivated : Lose weight for the wedding.  And the other is much deeper and much more reliable and is internally driven: Learn to move her body in a fun and different way not as a means to and end but because the journey is fun and fulfilling.

Related Post:  Let go of your food story

Make no mistake that real and sustainable change has to come from the latter, from internal motivation.  This is the reason why motivation is so out of reach for many in a long-term way.

Start thinking about the habits and behaviors you want to change or shift.  See how you can reframe these desires from an externally motivated outcome to an internally focused, soul centered place and it will make all the difference.

One last thought on motivation.  Let’s say you’re not ready to explore internal motivation.  Let’s just say that while this is a goal you have that you want to explore in the meantime you just want me to shut up and give you a strategy on how to create that in-the-now motivational push.

In this case, remember that a “body at rest stays at rest and a body in motion stays in motion.”  I see this with myself all the time.  I put off cleaning the house or doing a project but once I start the wheels of action and motion, momentum occurs from that, and often at a rapid pace.   Bottom line? Don’t wait around for motivation to just show up.  Any kind of motivation be it external or internal needs a spark of action, any action to set off momentum.  It can be a very very small and in fact I recommend not making any grandiose gestures to get it going (i.e. deciding you’re going to run a marathon and running 8 miles that very day).  No, I would stick with the small, measurable and realistic first step to get the cycle of action going.  Commit to a 5 minute walk and then do it and cross it off your list.

Don’t give up on making meaningful change just because you’re not feeling motivated.  Like will power, your motivation will come and go.  Focus instead on how you want to feel and making the journey enjoyable and meaningful so that you can set yourself up for long-term, sustainable success, not just the quick fix mentality.

If you’d like to learn much more about motivational tactics and strategies for behavioral change, join me in my free live masterclass, “How to Turn Motivation into Momentum (for sustainable change)” Its all going down on Monday, January 22nd at 12pm noon eastern.  Click this link to join us for free!   See you there!

Or just click this photo below!

 

from motivation to momentum

 

 

 

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