Practical exercises to stay Motivated
Don’t be afraid to fail. Perseverance comes from failing and getting back up. In this article, we will show effective methods to improve your Perseverance, Persistence, and motivation.
You have recently started a fitness program or joined a fitness club to get fit or lose weight. In the beginning, everything goes well, you prepare your things in advance, the tiredness of the day does not stop you, and you enjoy meeting new friends and putting on your brand-new equipment.
But then inevitably the motivation drops: Everything becomes a compulsion not to go, you neglect your things and start postponing your sessions. You have now missed three weeks, and you don’t dare to go back for fear of not being up to date. Once again, you give up
Do not panic! We show you six motivation levers that will support you turn your compulsions into joy and pride in achieving your goals.
1.Acknowledge the facts instead of criticizing
Whether you are starting a sport, a project, a business, or a relationship, you will encounter this phase of disillusionment after the excitement of the start. This standard and well-known psychological mechanism are essential for our progress. In the first place, we need a little unconsciousness to get involved in a challenge. After we have acquired some skills and experience, we must be capable of analyzing the facts to move forward. We become aware of our limitations and illusions. This uncertain time called “disillusionment.” 80% of people stop at this stage for the following reasons.
They tend to devalue themselves or blame themselves or criticize others, those who prevent them from being good. These two attitudes should be avoided because they undermine your self-esteem and self-confidence. At long last, it is you who will not achieve your ambitions. Instead of blaming yourself, you should acknowledge this stage of a person’s typical development and adopt an action plan adapted to such a situation. The following points will aid you in developing the steps of your effective strategy.
2.Dream your purpose
Imagine: walking up the stairs with your child in your arms. You are hardly out of breath; your legs are tightened and painless. You laugh with him. Or: your wife made a kind remark about your abdominal muscles and the arched shoulders, and when you look in the mirror, you feel immense pride in your chest. You are in good shape and can see that!
Concentrate on the result you want to achieve and not on the tasks you must do, the exercises, the constraints, or the pain. Our state of mind feeds on the thoughts and emotions we experience most. Learn to program your account for what you want to achieve. This will fill you with enthusiasm and satisfaction and in the same way improve your Perseverance and Persistence. Do you believe that this kind of emotion will support you to do something?
After all, you should know that you will always knock on the door and be disappointed if you do not have a clear picture of your goal. This will only hurt your self-esteem again and reduce your chances of success.
So, make sure you retain a clear picture of yourself when you have accomplished your goal:
- What do you note? Your weight on the scales, your shoulders rounded, your abdominal muscles well defined, your legs thin. How do you feel?
- Write down the feelings that stimulate you: Pride, contentment, joy, pleasure. Describe what it performs to your body when you think about all this.
3.look at your progress
This motivation lever may seem necessary to you, but it makes the difference between those whose motivation varies greatly and those whose motivation is constant. Define an indicator that best reflects your progress: Your weight, the time you spend on a regular course, the number of turns, or push-ups you can do in 1 minute, your resting pulse.
Take just one and focus your attention, resources, and energy on making progress.
Add what the Anglo-Saxons call a “tracing post,” i.e., a posted follow-up examination. Draw a diagram showing the development of your indicator over time. Hang it on your refrigerator or in a place you pass several times a day. Its effect is magical! You pass by and pass by again without feeling that you see it, but your subconscious does the math and stimulates you. Look at it once a week, write down your score and ask yourself the question: “How can I improve this score? ».
With this tool, you can concentrate on your goal without losing sight of it. If you perform well, it will give you satisfaction along the way and motivate you not to lose your hard-earned benefits. If you are late, it will prompt you to act immediately and not to lose sight of a negative situation.
4.find reasons for your actions as Motivation
To keep up with the times, you need reasons to act. If you just think about it on the day you make your decision, it will not last and will not weigh more than the kilo of flour you must buy on your way home. Write down your reasons for your actions and check them regularly. That way, you will stay motivated and persistent in the same way that regular exercise keeps your muscles healthy.
Why do you want to be fit? What will this change in your life significantly? Stop reading this article. Get a pen and paper and write down at least ten good reasons to be fit.
- To be full of energy
- Be smiling and positive
- Be pretty, attractive, and muscular
- See the pride in your wife’s eyes
- Be a role model for your children
- to refuse that pretentious tennis player Bruno. With the torso of a rugby player
Our mind is looking for two things: how to have more joy and how to avoid pain. From Buddhism to Freud to Pavloff, this psychological mechanism in our brain has been best explored. Sometimes the fear of falling, punishment, failure, or humiliation pushes us to act more effectively than positive hope.
So, to give your motivation more weight, use this lever. Stimulate yourself for the ten good reasons for success that you have listed and find 10 to avoid the suffering that comes with ultimate failure.
Now think about the worst thing that could happen if you do not manage to get back into shape as planned. Feel free to magnify the consequences so that it will affect you. I warn you, this is not necessarily pleasant, but it is a potent tool in the long run.
Write your goal on a piece of paper and list the most difficult reasons for you underneath. This will be your timetable.
5. Strive for trust: Build on your Strengths
The best way to build confidence is to build on our strengths. They are the points for which we naturally have the possibilities. We enjoy improving them more, and when we work on them, we will more easily achieve good results, which increases our self-confidence, Perseverance, and Persistence. We are entering a virtuous spiral.
Conversely, we are used to wanting to improve our weak points. So much so that most people find it challenging to identify their strengths. They have not developed such sharpness. If you spend your time working on your weak points, you spend it on something painful and demotivating. It will take a lot of effort for little result. Eventually, you will wear down your morale.
I am not saying you should hide your weaknesses, but you should spend 20% of your training on making progress on your weaknesses and 80% on doing what you like best.
Do you love to serve, or do you want to hit? Make 100 serves per workout and try to refine your precision or strength. Do you like to sprint on the bike? Then run at every opportunity: Village signs, bridges, trees, and improve your technique. And so on. In this way, you will develop your style. You will be like everyone else, neither average nor standard, but you will stand out in one or two points.
6.Build up your Motivation
Your brain is like a muscle. If you want to develop mental qualities – such as concentration, stamina, application, reaction, or creativity – you need to do specific exercises regularly. If you stop, you will lose these qualities. If you practice, you will gradually develop and strengthen them.
What would you think of a man who trains continuously for two weeks and says: “It’s okay, I have fulfilled my quota of training hours for the year, I am in shape”?
The key is to program your mental training the way you would schedule your training. Motivation is no exception, even though many people believe that “Either you have it or you don’t have it! ».
- Visualize your goal when you have reached it and feel how it feels. Do not hesitate to motivate yourself by publishing a picture of your dream.
- Keep a chart of your progress and display it right in front of your nose
- Make a list of your reasons for your actions
- Take stock of your strengths every week and find ways to build on them.
- Condition your mind by reading your goals and reasons for action aloud every day until you know them by heart.
Of course, don’t forget that you will still encounter phases of doubt and demotivation where you may be harmful or pessimistic. Remember that it is natural to be humble as a human being and use a strategy that helps you instead of blaming yourself or criticizing your fellow human beings.
It is up to you!