01/08/2025
How do we take that motivation and make something happen?
First, let’s go back to Motivation for a sec… there’s two types - intrinsic and extrinsic. Intrinsic motivation is the drive to do something because it’s enjoyable or interesting, and extrinsic is the desire to perform or succeed in order to obtain an external reward or avoid a negative outcome - like working for $$ or for a reward, to win an award, or the famous Pavlov’s dogs (to get food). I’ve read that people are more likely to be successful if they are intrinsically motivated- I’ll link to an article:
https://www.fastcompany.com/3047370/the-only-type-of-motivation-that-leads-to-success
Now we’re going to take that motivation, those ideas, and turn them into something! I’m going to use wellness as an example since I have some experience and success in that area. What’s your goal? Write it down! Hang it on the wall, on a vision board, on your fridge, on your mirror, in your car - make it fun! Make it a challenge! I find the most motivating fitness goals involve doing something I couldn't previously do - a few months ago, I ran a 5k, and I keep lifting to see how much more I can lift each month. You can choose whatever you want - it's your goal! If you're new to exercise, keep it simple but not easy - if you want to walk a mile every day, start with 15 minutes, then increase with time and experience.
The secret sauce is PREP! This is where the magic is! If you want to start walking first thing in the morning, get your stuff ready the night before - before you go to bed. I do this EVERY DAY. Environment design, designing your environment, however you want to put it - it is magic. Your current self is doing this "small" favor for your future self - when you wake up and your sweats are laid out, it's not likely you'll skip walking. You may have forgotten about it, then you see your clothes and "oh yeah, I'm walking today!" and you go walk. I don't think there's much I can say to convince you that the accomplishment (especially when you don't feel like it) is 100 million times better than the regret you might feel if you don't. When you do it once, twice, a hundred times, then skip it ONCE, you'll know what I'm talking about. It is GOLDEN to show up for yourself.
Planning for obstacles is a huge part of accomplishing your goal - what if it's raining, supposed to snow, 11° out there, one of your children had an emergency - then what? Walk at lunch time? Walk after work? Go into work late? If you know it's going to rain, find your umbrella or rain jacket the night before and put it by the door (or just get happy about walking in the rain - personally, I love this), if it's going to be freezing outside, put extra layers in your pile of clothes, gloves, hat, & scarf by the door. If you have to go looking for something in the morning, you're going to skip it!
Similar planning is true for other types of goals - if you want to eat healthy, keep only healthy foods in your house. If you're traveling (obstacle), bring food with you. If you have to eat on the road, Quick Chek and Wawa and most convenience/gas station stores have yogurt, fresh cut vegetables, granola bars, fruit, and my favorite - hard-boiled eggs.
Researchers (tons of them) suggest other hacks for setting and achieving goals (you can Google this) - SMART goals, accountability partners (walking with a friend, for example), write it all down-track your progress, celebrate your achievements, adapt to obstacles.
I find that loving the process is a huge part of success! Listen to music or a podcast while you're walking, bring your dog, think about things you're grateful for while you're out there. If you love the process, it's fun!
P.S. People will think you're crazy, let them!
