The Motivation Slump: Improve Your Drive and Motivation to Workout and Lose Weight

May 16, 2022

"I'm just not motivated to do it."

If you've ever felt this way about healthy eating or exercise, you are not alone. It's something I tend to hear in the 5th or 6th visit. We get off to a great start when we feel "motivated" and then time passes or vacation happens and motivation drops. Here are a few tips to get over the motivation slump:

1. Your results have less to do with being motivated and rely more on your ability to stick to a plan when you don't feel like doing it.  This is where you build confidence and perseverance to do hard things.  Motivation will always come and go.  Instead of fighting yourself over lack of motivation, step up to the challenge of exercising when you don't want to or passing up the drive-thru when it's the easy choice.  Make the hard choice and watch your confidence and determination grow. 
2. Expect a motivation slump to to happen at some point and have a plan in place. When you reach that point, recognize it and stick to your basics, perhaps going for walks and getting healthier convenience foods like a rotisserie chicken and bagged salad instead of fast foods. Don't forgo everything just because you don't feel like it. Would you just stop going to work if you didn't feel like it?  If your answer is yes, we have bigger problems!
3. Make sure you're doing enough each day.  When there is less to do in a day, we plan less, including exercise and meals.  When a schedule is full, we plan.  For a complete motivation, and really a total lifestyle, overhaul, commit to a program like 75 Hard and the Live Hard program.  It is NOT a diet or fitness program.  75 Hard is a mental toughness program with components of movement and following an eating plan, among other daily tasks like reading 10 pages of an educational book and taking a daily progress photo.  On this free program, you will learn to make time for everything you need to do in a day, no excuses.  If you are tired of your own excuses and want to improve your mental toughness, learn more about 75 Hard and the Live Hard program at andyfrisella.com. I do not suggest it for anyone with current or a history of eating disorders as you will follow a diet of your choice during the program.  It is far from easy, but that's the point.  
4. Step out of the people pleaser role.  Many clients say they don't make time for their own needs because they have to take care of others.  The classic "pouring from an empty cup" person.  Sure, you can get by, but when your health starts to fail, it will be incredibly hard to turn the tables and take care of yourself.  And then, everyone suffers.  People pleasers find it difficult to say or identify what they really want, so this is a first step.  The next time you're doing things for others and that voice in your head says, "I would love to go do (activity), but I need to help them," take note.  This can help guide you in identifying what you want.  A mental health professional can help too.  

Stop waiting on motivation to improve your health.  It's a fickle friend!  Take steps towards improving your health by working with a registered dietitian, trained in nutrition counseling and behavior change.  Book an appointment in minutes.

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