In this short blog, you can Learn how to generate your own momentum and, more importantly, get back on track to meet your goals in your work, fitness and life.
Build your own momentum when you’re stuck in a rut
Switch from "relying on external motivation" to "powered by work ethic"
Rewire your brain so that you don’t need motivation
These 5 basic mental cues have helped countless people get out of the demotivation rut that you are feeling. Answering these 5 questions can help start off your week with more focus and purpose, leaving you feeling more accomplished and on-task by the weekend.
1. What wins have you experienced lately?
Gratitude shifts your brain chemistry and lets you acknowledge the positive things happening around you. Remembering the wins allows you to experience the positive emotions again.
This can be something as small as:
“Being able to get up early and have 15 minutes of peace while you made yourself a cup of coffee before everyone else woke up.”
Or as big as:
“Signing a new client for 6 months of personal training”
Give yourself some credit!... because you can’t wait for someone else to give it to you! Also, remember that your past victories can be life-defining; and they still count!
2. What targets do you need to hit this week?
Writing down your goals tells you what you still have yet to accomplish. By laying them out in front of you, it becomes easier to determine which tasks are minor, which need to be done first, and which tasks depend on the completion of other tasks. Prioritize those goals in order of importance and urgency.
Urgent tasks have a deadline. The shorter the deadline, the more urgent the task. The importance of a task depends on whether it negative consequences will arise if the task is not done.
If a task is not urgent and not important, then it can probably wait.
3. What is standing in the way of accomplishing those goals?
Start forming a strategy for addressing the most impactful (urgent and important) tasks. Even if it’s not a perfect strategy, it is a good place to start so that you can begin to take decisive action towards completion of your goals.
Once you get going with the work, trust yourself to be able to address any roadblocks that get in the way. You won't be able to anticipate all the potential problems, but forward momentum is more important.
4. How are you going to strengthen your body this week?
Be specific. Are you going to commit to being in bed by 8pm in order to get 8 hours of sleep? Are you going to eat more vegetables? Are you training with weights or cardio? Are you going to meditate?
A strong mind starts with a strong body.
5. What are you looking forward to at the end of the week?
This is so important! Small weekly milestones give you something to look forward to. It's very easy to lose focus if the reward is more than 1 or 2 weeks away.
Find a quiet place for 10-15 minutes and brainstorm a response for each item. Limit it to 1 page long. Glance at it quickly throughout the week and get yourself back on track.
At the end of the week, reassess and adjust your targets. The more you do this, the less you will need motivation.
What moves you forward is small daily steps in the right direction. Setting your intentions for the week helps you progress, even if you don’t always have a plan. What matters is intentional action, rather than perfection or motivation.
I hope this short blog was helpful! If you're committed to reaching your high performance goals, Ronin Monster Factory is here to guide you. Click here to book a strategy call!
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