49: Help! I’ve Lost My Motivation

Setting new goals for ourselves is exciting. In the first few weeks, we’re motivated, we have a new way of looking at things, and it's a whole new Disney ride. But as the road gets harder, life starts to get in the way, and old thought patterns creep back in…how can we make sure we don’t throw the towel in completely?

Although we're just a few weeks into January, I want us to use this opportunity to take a quick pulse check to see where we’re at with the goals and intentions we set at the start of the year. Most of us tend to face a dip in motivation around this time, which is a great chance to evaluate what’s working and what’s not.

Here, we’re looking at the importance of having the right systems in place when motivation (inevitably) wanes. Plus, we’ll learn why building agility and flexibility into your goals is the key to making 1% upgrades every single day.

The Dip Period

A few weeks into the journey, the road can start to become less smooth. You might have hit your first stumbling block —whether it’s illness, a family vacation, or the first deviation from your plan. All of these can start to trigger old thought patterns, as motivation begins to wane.

Although this dip can feel disheartening, it is entirely normal and expected. Remember that motivation is fleeting. It wears out. By the end of the day, you don't have it anymore. And that’s exactly why we need systems in place that work when motivation is running low.

Creating Systems of Support

One of the things James Clear talks about is that you fall to the level of your systems; you don't rise to the level of your goal.

Every decision that you make is a little vote for who you want to be. And so in these dip periods, the times when you find yourself at the bottom of the barrel, these are often the best times to ask yourself, “Do my systems support me? How can I be agile and flexible right now?” 

It doesn’t matter how motivated you’re feeling - the question is, do you have enough around you that's supporting you? 99% of the time I don't want to do any of the stuff that I'm doing - the only reason it gets done It's because I've created habits out of it. I'm not thinking about my fluid intake anymore and I'm not even thinking about my morning workout. It's just happening.

When the vibrant energy that kick-started your journey diminishes, it's time to reassess. What is realistically achievable now? What can be done given the current circumstances? It's about marrying the journey, and focusing not just on the end result but on the steps that can be taken despite the challenges.

Reevaluating Your Goals

If you're already feeling like you're not on the right trajectory, now is the perfect time to reevaluate your goals. Ask yourself the following questions:

• What's worked?

Let's look back to January 1st. What's worked for you so far? Start positive – this is what I like to call "harvesting the wins." Your win could be just sitting down and doing this little exercise. It could be that you've been tuning into these podcasts. It could even be that you ate a veggie one time! Celebrate every small victory.

• What hasn't worked?

Now, let's tackle the tough part. What hasn't gone so well? Be honest with yourself. I'll give you an example from my own journey. I thought I could go all-in with strength training and hit a seven-day-a-week goal for 31 days. Guess what? That turned out to be too much for me, but that’s ok.

• What would you do differently?

Now, the crucial part: what would change about your goal? Let's stick with my example. Instead of beating myself up for missing a day, I decided to be flexible. Life happens, and I need to roll with it. This isn't about perfection; it's about progress. So, what would you change in your approach?

Despair can hit anyone, whether it's about not hitting protein goals, missing workout sessions, or any other goal you set for yourself. It's all part of the journey. Think about what you wanted to achieve, what fell through, and what you can realistically do about it.

Now, here's your homework. If you're feeling a bit lost or stuck, it's time for a pulse check. Take a look at what's been working and what hasn't. Celebrate the wins, acknowledge the bumps, and then think about what tweaks you can make to keep going with your 1 percent upgrades.

(By the way, if you haven't read "Atomic Habits" by James Clear, it's a game-changer and a lot of these concepts come from there!)

In the end, it's not about big goals; it's about setting up strong systems that help you along the way. Keep navigating the ups and downs and embrace the dips as opportunities to pivot and help you stay on track!