What To Do If Motivation Isn't Your Strong Suit


1. Add some competition

It's no secret that if you're at all competitive, adding a competitive aspect to your fitness routine will boost motivation -- heck, I think that's one of the primary reasons that CrossFit is such a huge thing. It basically turns being fit into a competition. A lot of classes these days (like Peleton spin classes) have added a competitive leaderboard to motivate their students to push themselves harder.

Another idea is to create your own competition with your friends or family. Matt's family is doing a biggest loser competition over the next six months to motivate everyone to make healthy choices. 

Are you Type A? If so, this might be a great idea for you.

2. Surround yourself with motivated people

I listened to a podcast a while back that I think made a really powerful point (The Company We Keep on The Delightful Life). In the podcast, Jennifer clearly made a point about the importance of choosing your close friends wisely. 

  • "You are the average of the five people you spend the most time with." - Jim Rohn

So if you want to be motivated, surround yourself with motivated people. If you want to be optimistic, healthy, and kind -- surround yourself with that type of people!

3. Write stuff down

Log your meals in MyFitnessPal, write down your workouts in a planner (like, a real, paper planner), figure out what works for you and do that. This will keep you honest and you will be able to look back on the previous week to visualize your accomplishments. 

4. Give yourself gold stars

Yeah, I do mean this literally, but also figuratively. My mom motivates herself to workout by putting stickers on her calendar, and it works for her just like it works for elementary school kids who are learning to do chores. But if that sounds super lame to you, you don't have to do that. Figure out a way to reward yourself for a job well done. And make sure that reward is in line with your goals. 

If your goal is to lose weight, you don't want to reward yourself with a decadent pizza dinner. Maybe a better option would be to reward yourself with a new pair of workout shorts in a size smaller than you normally buy!

5. Organize a meetup

When I was training for my first marathon, the only way I could get myself out my air conditioned parents' house during the crazy hot Texas summer months was to remember that my friend Liz was waiting for me at her house. I knew that she woke up early to run with me and I didn't want to let her down. It was really a foolproof plan for both of us to stay motivated. Find someone who can meet up with you for a workout or a healthy dinner. That accountability will be a great motivator!

More on the power of accountability

6. Take advantage of social media

Follow accounts run by people who understand your goals and are maybe a step ahead of you in the journey. Check in with people in the fitness community. Join an encouraging Facebook group. Social media can be such a great motivational tool!

7. Listen to Shia

When all else fails, JUST DO IT!