Did you know that according to research, only 8-10 percent of people stick to their New Year’s resolutions? Believe it or not, most people give up on their resolutions by the end of January! Staying motivated over a long period can feel like an uphill battle. No wonder maintaining enthusiasm toward our goals can be challenging. Sound familiar? I can empathize with you. I have also given up on my New Year’s resolutions – but let’s not be dismayed! The fact is that most of us were not taught how to set practical goals! This year is going to be different! Let’s learn how to develop strategies that nurture long-term motivation!
Here are nine effective approaches to help you stay motivated over the long haul this year:
1. Setting specific, achievable goals while creating a routine that incorporates your goals is a must. Rather than vague aspirations like “I will lose weight” or “I am going to spend more time with my family,” defining clear, measurable objectives is crucial. For instance, “I am going to drink eight glasses of water a day” or “I am going to make time for my family on Wednesday and Sunday evenings.” Establishing specific goals and a precise routine provides direction and instills a sense of purpose, making pushing through periods of doubt or setbacks easier. Establishing habits that align with our goals provides the framework to keep us motivated, even when our enthusiasm is lacking. Here is a perfect example: I recently started weight training at a no-frills, hard-core strength training gym in a warehouse. Can you picture it? I have been going to the gym on Mondays, Wednesdays and Fridays. But guess what? Only two weeks into it, I found myself not wanting to go. Why? Because I struggled, even with lighter weights. It was very challenging, and almost everyone at “this gym” was fit and doing the same thing with little effort. I felt discouraged, but then I remembered my commitment to myself.
It’s me against me! I kept telling myself, “I will get stronger,” and I am!
2. Equally important is the idea of breaking those larger goals into smaller, manageable tasks. This approach also provides frequent opportunities for celebration and reinforcement, as each completed task is a small victory that fuels our motivation.
3. Building a supportive network is another crucial aspect of long-term motivation. Share your goals with friends, family or colleagues. At my gym, a sign hanging where we can all see it reminds us to, “Accept support and support others.”
Remember, most people don’t succeed alone. We all need support and encouragement.
4. Believe it or not, self-care also plays a significant role in sustaining our motivation. Neglecting your physical and mental well-being can lead to burnout, manifesting in a sharp decline in motivation. Taking the time to recharge allows you to approach your goals with renewed energy and focus.
5. Remember that as you progress, you may encounter unexpected challenges or life changes that may cause you to reevaluate your objectives. Embrace the evolving nature of your journey and be willing to adapt. Life happens, and there is no way to escape that reality.
6. Celebrate your achievements along the way, no matter how small; this acknowledgment reinforces your commitment and fuels your desire to strive for more. Reward yourself along the way!
7. Visualizing success is another powerful technique for maintaining motivation. Spending time imagining the results of your efforts can create a strong emotional connection to your goals. See yourself strong and healthy! Imagine that promotion!
8. Reflect on why your goals are meaningful to you personally. Are you pursuing them for a sense of accomplishment, personal growth, or to make a difference? While external rewards (like promotions, accolades or financial gain) can initially drive us, true, lasting motivation comes from internal factors.
Understanding our “deeper connection” to our goals can sustain our motivation even when external conditions are imperfect. Dig deeper. Write down your why. Then ask why again, and again.
9. A growth mindset can profoundly impact our long-term motivation. Embrace challenges, and view failures as opportunities for learning and growth, rather than setbacks. Acknowledge your efforts and the lessons you are learning along the way. When we change the narrative around our experiences, we can sustain motivation and maintain momentum over time. Believe you can do it!
Staying motivated long-term may require consistent effort and intentionality, but the rewards are profound. Remember, the quest for sustained motivation is a marathon, not a sprint. Celebrate your progress, remain committed to your vision, and you will find the journey can bring as much joy as attaining your goal. Happy New Year!
