How to Get Motivated: Tips for Overcoming Procrastination and Achieving Your Goals

I speak to people every week who are desperate to make changes in their health. Sometimes its losing 100 lbs, sometimes its losing 30 lbs and sometimes is building muscle, increasing energy or improving sleep.

I will usually ask them "why do you feel that this has been so difficult to do on your own?"

The most common answer has been "I just don't have the motivation."

Defining Motivation

Oxford dictionary defines motivation as "the reasons one has for acting or behaving in a particular way. The general desire or willingness to do something."

With this definition, motivation should be very obvious from the examples above.

Except, people are complicated beings.

Many of us are not equipped with the skills to do the things we know we want or even NEED to do.

Depending on what is driving your motivation (deadlines, pressure from work, spouses, etc.) you may lack inspiration or urgency to act.

If your motivation is extrinsic (based on meeting an external goal, garners praise, or receiving recognition) they may lack any real substance. It is not that these can't work, its just that for many extrinsic motivation lacks any real importance.

Maybe we want to look good on the beach in the summer or for our partner, but the truth is: we still go to the beach and our partner will still love us either way. The downside of failure isn't that bad. This doesn't inspire action.

Often times it is societies expectations of what we should look like, feel like, act like that drives this extrinsic motivation. This external pressure can lead to short term motivation but also leads to resentment, burnout, stress and general lack of fulfillment.

For some, this works great and is all the "motivation" they need. They become sponges to what is needed to learn and are willing to take action. At least for a little while.

But lets stick with the majority of people...the ones who can't seem to find the motivation to act on and accomplish their goals.

What are they missing?

Its never just one thing so lets take a look at what they are for many.

1. Lack of Clear Goals. When people are unsure or lack clarity they struggle to take action.
2. Fear of Failure. Failing often prevents people from even starting and trying.
3. Feeling Overwhelmed. When people think about all the work that comes with achieving their goals they often feel overwhelmed. Combine this with lack of confidence in their abilities to achieve and the intimidation is too much.
4. Burnout. When people have been working too hard for too long without any real progress they will lack the energy and motivation to continue.
5. Lack of Support. People who don't have the support of friends and family will often feel isolated and demotivated to change.

There are obviously more reasons, but these are the ones I hear about the most.

In being able to identify what is holding you back you can begin to deconstruct the solution and path forward.

It's clear that for most chasing extrinsic goals, as we discussed, doesn't work for most.

So what does work?

The ones who have intrinsic goals have a much better shot according to research. Intrinsic goals are ones that are personally meaningful and aligned with the persons values. These are people who see and feel a real detachment from who they see in the mirror or how they feel. They may not recognize who they are anymore. In a way, being unhealthy is a violation of who they are at their core. They are offended by the very thought of who they've become.

Studies have shown these are the same people who even if they don't reach their goal, will likely experience greater satisfaction, happiness and well being simply by being in pursuit of achievement.

This is because the goal is less outcome based and more about aligning the actions with their highest self. The pursuit alone provides sense of meaning and purpose. When you pursue your purpose you experience more joy, and fulfillment.

The reward is in the trenches because every day they show up and behave in a way they can be proud of is a win. The result they're after is byproduct of their actions.

Once you have found the root of why this goal is important, you can then begin the setup a structure and system of execution. This will increase your chances of success and grinding through hardship.

Where to Start?

1. Clearly define your goal. Identify as many specifics as you can. Use your senses to make it real. What does it look like? feel like? taste like? activating your sense makes it real ahead of the accomplishment.
2. Make them measurable. Have a way to track and measure progress.
3. Break them down into smaller tasks. Divide your goals into monthly, weekly and daily goals that align with your vision.
4. Have a plan. Develop a plan and schedule that outlines the exact steps of execution. Include milestones and deadlines to create importance.
5. Identify potential obstacles. Look ahead and anticipate any potholes in the road. Have a plan for navigating them.
6. Accountability to something outside yourself. Friends, family or coaches can be a valuable tool. From my experience, someone who doesn't have a player in the game is ideal. Meaning someone who can be upfront and honest without bias.
7. Execute and track. Now its time to start and be sure to measure along the way and be open to making changes when needed based on feedback.

Being motivated is overrated because it comes and goes.

Having a plan to execute, assess and adjust accordingly will make motivation obsolete.

Here are a couple of examples I will often see:

Heather has been trying to lose 50 lbs. for years because she wants her partner of 20 years to find her more desirable. She doesn't feel great and fears her partner isn't attracted to her like he used to be. She claims she needs to make these changes to feel more desirable in his eyes.

For some this is reason enough. Fear can be a motivator.

For Heather, she reluctantly decides she'll fast every day until noon to cut back on food intake and go to the gym 4x a week (mind you she hasn't been in years.) She sees minor success and is always getting validation from her partner that she looks great the way she is. Summer comes and a busy social life gives her recent lifestyle the boot. Motivation dips and eventually goes away all together. She regresses back to the norm. Ehh, things aren't that bad she says.

But she still doesn't feel great, and the weight should come off if she wants to feel her best. Her lack of clarity and planning around sustainability have left her back to square one. Her motivation depended on external factors and her lack of planning never gave her a real chance to succeed when things got difficult. Because of this she wasn't able to build trust and confidence in her ability to make real change. She will remember how this went down next time she tries.

Lets take a look at Lisa. Lisa has put on 60 lbs over the last few years (like many have) and can't believe what she sees in the mirror. She used to be an athlete and doesn't recognize herself anymore. She is overwhelmed with info but knows she has to get the weight off because her mental and emotional health are suffering along with her physical health. In her eyes, she's in desperate need of recapturing her identity that she's lost.

Lisa researches a plan of action that aligns with her goals and values of how she lives her life. She has a coach that she checks in with each week for accountability and support and who can help her correct and navigate the process effectively. She is still afraid but is driven by what it looks and feels like to be in the best shape she has ever been. She doesn't always feel great but feels everyday that she is driven by a vision of the future and each day is getting one step closer because her actions align with her highest self.

It takes a little longer than she thought but she doesn't give up and eventually accomplishes what she set out to and feels better than she thought possible.

Lisa's intrinsic motivation wouldn't let her find excuses as to why it wouldn't work. Her plan of action and support allowed her to stay the course even though she was afraid she'd fail.

She didn't rely on motivation.

She leaned on her systems, structure, vision and of course faith in what was possible.

These are very common stories of the experiences, struggles and victories of everyday people looking to make real change in their health and lives.

My hope for you is that you can make motivation a non-factor when you embark on this journey. Create systems and find support that allow you to succeed even on the days you don't feel like doing it, and especially the days you want to give up.

I hope this was helpful in some way possible. 

PS. I am always looking at new ways to help the people who are frustrated with their lack of progress in their health and fitness journey. 

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Have a great week!