When it comes to motivation-especially for health and fitness goals-being an "inny" or an "outy" can make all the difference. The "inny" I'm talking about is "intrinsic motivation," or a drive to achieve that comes from inside a person and isn't motivated by external rewards.
Internal motivation, thedrive to achieve that comes from inside a person is the kind of motivation that can lead to life-changing improvements and well-being.
It means believing in your ability to perform a task and achieve goals. There are 3 ways to build self-efficacy:
Ensure early success. When first starting out, choose activities you're certain you can do successfully.
Watch others succeed in the activity you want to try. This is particularly effective if the person you're observing is similar to you (friends, neighbors, co-workers).
Find a supportive voice. Personal trainers and coaches are skilled in giving appropriate encouragement, as are good friends (usually).
A fundamentally independent thinker understands that nothing makes a person upset, angry, or depressed; rather, what a person thinks about the world determines how they feel.
Remember at the beginning of the year, you made New Year's resolutions to stop smoking, lose weight, exercise more, think positively? And then remember how easy it was to slide back into old patterns about six days later? Why is it so hard to stick to your goals? Because change is big.
Goal setting is everywhere in our world. We set goals for our careers, our health, and our lives in general. It seems modern society is always encouraging us to think about the next milestone. However, what we don't think about enough is the science and strategy of how to accomplish your goals.
It helps clarify the difference between SYSTEMS and GOALS:
Your goals are like the rudder on a small rowboat. They set the direction and determine where you go.
If you commit to one goal, then the rudder stays put and you continue moving forward.
If you flip-flop between goals, then the rudder moves all around and it is easy to find yourself rowing in circles.
If the rudder is your goal, then the oars are your process for achieving it. While the rudder determines your direction, it is the oars that determine your progress.
Example: If you’re a writer, your goal is to write a book. Your system is the writing schedule that you follow each week.
Ruthlessly Eliminate Your Goals. Consistently prune and trim down your goals. If you can muster the courage to prune away a few of your goals, then you create the space you need for the remaining goals to fully blossom.
Stack Your Goals. Make a specific plan for when, where and how you will perform this."Networking: After I return from my lunch break, I will send one email to someone I want to meet."
Set an Upper Bound. Don't focus on the minimum threshold. Instead of saying, “I want to make at least 10 sales calls today.” rather say, “I want to make at least 10 sales calls today, but not more than 20.”