Week 12: Mindset for Success

Q. If I start to lose motivation, what can I do to get back on track?
A. Emotionally connect back to your goal.  Write down a list of ways that your life will change for the better once you reach your goal—like feeling great getting your picture taken again, getting off of a medication, feeling more confident at the gym or start dating again.  If the positive reasons for making change don’t outweigh the risks of changing, change is almost impossible!

Q. Once I reach my goal, what should I do to make sure I maintain my results?
A. Find small ways to continue to hold yourself accountable.  

  • Do measurements, but less frequently
  • Log your food once or twice a month to make sure you’re on track
  • If you feel like you’re getting off track, get back to the basics. It can be easy to fall off track with things like staying hydrated, moving throughout the day and keeping sugar intake low
  • Set a new long-term goal. If you’re feeling bored or uninspired, think about trying something new, like signing up for an obstacles race, train to hike a mountain or set a new strength goal (i.e. I will be able to squat 100 pounds 10 times)

Q.  I’m having a hard time managing my distractions and procrastination habits. How can I overcome these obstacles?
A. The most important thing is that you step back and ask yourself a few questions:

  • How badly do I really want to achieve this goal?  Am I willing to make minor sacrifices to get there?
  • Are my distractions also things that are leading me away from my goals (i.e., I get distracted by my favorite TV show and I skip my workouts, or I get distracted by my favorite drive through on my way home from work).  If you can replace these types of distractions, it’s a win-win
  • Is my goal realistic? Set yourself up for success with small wins. If you’re trying to lose body fat, start with 3 days a week of exercise rather than 6, and eating healthy meals 50% of the time rather than 90%—you’ll still make progress and boost your confidence along the way!