How To Reignite Motivation: 3 Steps To Get Back In The Zone

Aug 28, 2020
Riley Pearce

After a cold and snowy January you may be wondering what happened to that motivation that you had at the beginning of the month/year? 

Losing motivation over time is perfectly normal, and could be a sign of many things. If we don’t set specific enough goals, and provide ourselves with mini-milestones along the way, then motivation can start to dwindle as time passes without any “wins”. 

All is not lost, though. There is still a chance to regain that motivation and jump right back into your goals.

Step 1. Revisit Your Goals To Rediscover Your Motivation

Maybe you physically wrote them down or made a mental note about your goals. However you set them, pay them a little visit. Remind yourself of your goals, in a non-judgemental way, and think about why you set them in the first place. If you didn’t physically write them down, try writing them down in this format:

  • Goal
  • S: State specifically what you would like to achieve
  • M: How will you measure it (weight lost/gained, days per month doing or not doing something, etc.)
  • A: How will you achieve the goal. What actions will you take every hour/day/week to bring you closer to your goals
  • R: Ask yourself is this realistic? If it is, write down why. If it isn’t, write down how you can make the goal more realistic. Ex. Can you break the goal into smaller bits that make it more achievable?
  • T: In what amount of time would you like to achieve this goal?

You can download this goal setting worksheet in a printable PDF here.

Step 2. Get to know your goals better to find meaningful motivation

If you want to achieve something, studies show that researching and understanding topics more makes them easier to adopt into our daily lives. 

Let’s say you have a weight-lifting goal: This year you want to learn how to do a really good deadlift. So you go to the internet and use resources like T-Nation, Bodybuilding.com, Pubmed, Science Daily, etc. and research everything to do with a deadlift. The more you learn, the more you can try and apply that new knowledge, and the more fun the goal becomes. 

You can even take it a step further and watch videos of people who have already achieved your goal and use those as additional motivation.

Step 3. Do something today – right now – that is for your goal.

Once you have revisited and organized your goals and researched them, now it is time to take action. Research has shown that by changing your environment and completing a task as simple as brushing your teeth, you will restart your motivation.

For example, workout goals could be getting yourself to the gym, hiring a PT, inviting a friend to a class with you, or putting on an at-home workout video.

Nutrition goals could be looking up a recipe that aligns with your nutrition goal, going grocery shopping, or even just talking to someone who already has achieved that goal. By simply taking first step you will reignite the motion towards your goals and the motivation will come flooding back.

Remind yourself that you can do this. It just takes that first step.

Author: Riley Pearce
Director of Social Media

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