Motivation is the desire to do something.  

Sometimes we have motivation.  Sometimes we don’t.  

It is completely normal to lack motivation towards something, even though we know that thing is good for us.  I’m sure you’ve found yourself wishing you would have the motivation to study more, or clean, or call your parents, or get up to exercise, etc. because you knew it would help you, yet the desire to do it was nonexistent.  It can be very frustrating to have that battle, but it is very common. 

It is normal for humans to resist change, or resist adopting new healthy habits, because it requires A LOT of energy.  Some people wait to be motivated in order to get into action, but oftentimes that motivation doesn’t come.  Motivation and willpower are not guaranteed.  It’s amazing when motivation is there because we feel a boost of energy and a sudden urge to tackle problems head on, but motivation is not meant to stay.  Motivation and willpower are feelings that come and go, just like every other feeling. 

Even when it makes sense to do something (because it’s good for us), the motivation to do it will not necessarily follow.  That is why we can’t rely on motivation and willpower to succeed.  We can celebrate those feelings when they are around, and use them to our advantage, but we need to find other ways to get into action when they are not around. 

How to Increase Motivation When Depressed

The best way to tackle this barrier is to simplify, simplify, simplify. Chances are if you don’t want to do the next thing, it’s because you feel overwhelmed and your goal is too challenging to take on.  In other words, the task (or the change you’re trying to make) is too big/too complicated and needs to be simplified!

Part of making things simpler is to create a structure around what you are trying to do.  Break down whatever task you’re trying to tackle even more (into tiny little steps) and only tackle one small portion everyday.  Be patient, and keep it simple in the beginning. 

That is why I have a simple and gradual program that teaches people how to slowly and progressively improve their mental and physical health.  Imagine a program that lets you carry on with your life, but every week there is a new & small challenge to tackle that helps you improve your wellbeing slowly and lose weight gradually.  Imagine a program that has a clear and simple step by step plan that allows you to completely transform your life within 6 months.  Click HERE to find out more about The Evolve Method

I know first hand how overwhelming it can be to try to change everything at once.  Slow down, and make it simpler!  

How to Increase Energy and Improve Motivation at Work

Aside from making everything simpler, you can improve your motivation by increasing your energy.  

People that seem to have motivation and energy do not wake up that way.  It’s what they do throughout the day (their habits) that gives them energy.  They create their energy.  The action comes first, and the energy comes after.  You don’t have to wait for the energy to come to get into action.  You can wake up tired and grumpy, and then create your energy throughout the day!  

Cultivating energy will put you in the right mindset to build healthy habits.  Habits that are built on a strong foundation.  Habits that will last.  But how do you do that?  How do you curate strong and constructive energy?  You need to do energy producing activities.   

The recipe to create energy on demand:

Cold Water 

It is now widely known that cold water can promote increased energy.  It literally wakes every cell in your body, and bonus: it can also decrease hunger!   It is a very efficient way to create energy.  

Before you get too scared, I will not tell you to dive into a cold bath every morning (although you absolutely can).   I am here to confirm you don’t have to take it that far to get some of the benefits.  But I will, however, tell you to introduce some parts of it.  

I’ve personally managed to reap some incredible benefits just by 1) chugging a cold glass of water and 2) splashing cold water on my face and the back of my neck.  

From zero to 100% energy in a split second, I guarantee it!  You will not know what hit you.  It’s better than a shot of espresso.  It’s better than a slap in the face.  It’s quite the rush of energy to be honest. There is nothing quite like it.  It feels invigorating.  You’ve passed the point of no return.  

Music

You need something that will put your mind into the zone.  Something that will help elevate your state of mind to its peak - the peak state.  

Music has the power to make you feel alive and/or calm you down.  Music also helps to make activities more enjoyable, so they are easier to sustain.  I have a playlist for every mood.  I have one that I use for cooking, another for working out, and another for driving.  I even have one that I use to prepare my mind for something very difficult (like an intense work project).  Music can put your mind into a peak state and elevate whatever you’re about to do to the next level. 

Think about your favorite action movie or your favorite binge worthy show.  Do you think you would enjoy it as much without the music in the background? Movie producers pick very specific songs to create very specific emotions in their viewer's body.

It has now been proven that music can increase your effort level during a workout, and decrease perceived effort!  How amazing is that!

There is nothing like your favorite upbeat and uplifting music to keep you focused and consistent with a difficult task.  

Breathing  

You want to bring oxygen to your brain and have your whole body ready for the task.  You can achieve this with breathing exercises. I’m talking about quick and easy breath work that are known to elevate your energy and mood. 

Take in a series of small inhales one after the other like a pulsating rhythm until your lungs are full, then exhale in small bursts until your lungs are completely empty.  Do this 2-3 times and you will feel your heart rate go faster and your blood flow moving.  You can also try a very short inhale followed immediately by a very short exhale, and repeat this about 10 times.  Naturally your body will feel energized and ready to tackle something challenging.  

Exercising

Moving your body creates a lot of energy (long lasting energy), so I do recommend exercising because you benefit from the increase of energy all day long!

You can get up and go for a short walk.  You can dance to your favorite song.  You can do a few simple stretches. It doesn't need to be intense.  Pick something you can see yourself repeating day after day.     

How to Increase Motivation to Lose Weight 

Trying to lose weight (or trying to lose fat) is complex because it requires A LOT of changes, so therefore it requires A LOT of Motivation.  We're not talking about the motivation you need to tackle a to-do list here.  No.  It requires more motivation than simply mustering up the courage to perform a task.  It requires that you BELIEVE in yourself enough to tackle a LONG & DIFFICULT JOURNEY.  

It requires you to tackle your insecurities.  

Uh Oh.  How do you do that?

Everyone knows how it feels to have the desire to change and reach a goal, but also be convinced we will fail - so we do nothing.  Not only do we assume we will fail, but some of us take it a step further and fear the people will judge us for trying and then failing.  

Let me start by saying that EVERYONE has insecurities.  Even the people you perceive as being very successful have them. 

Insecurities are so common you likely won't be able to get rid of them entirely.  The trick is to make your insecurities insignificant so you don’t listen to them anymore.  In other words the trick is to lessen the impact your insecurities have on your day to day decisions and actions. 

Easier said than done, right?

It takes time and practice, but it is absolutely possible.  Here are a few strategies to get you started in the right direction if you want to slowly build your confidence towards change:

Affirmations

Affirmations are so damn awkward to practice, but I swear they are powerful!  I would not take the time to explain affirmations to you if I wasn’t 100% sure they work.  

Affirmations are phrases you craft about yourself that describe the person you want to become.  They describe yourself as if you have already reached the goal you want to achieve.  

They can be awkward to read or say aloud because your brain likely does not believe them.  But I am telling you that repeating these over and over everyday does something to your mind - it can tone down the insecurity long enough for you to get into action. 

It won’t necessarily happen the first time, or the 10th time, but one day you will surprise yourself into thinking: “hey you know what?  I actually believe this affirmation now!” or “This actually describes who I am now”.

Examples of affirmations:

• I am physically attractive
• I am sexy
• I am beautiful
• I am rested
• I am calm and serene
• I am financially secure
• I am physically fit
• I feel loved
• I feel joy
• I am satisfied and content with my life
• I am good at my job
• I am at my ideal weight 
• I am good at sticking to healthy habits
• I eat healthy 
• I am losing fat 

Personally I find it works better when you physically write them down with a pen on paper everyday.  It takes 2 minutes.  It will feel weird at first, but do this everyday and let’s talk in 6 months!

Gratitude

Gratitude can be difficult to practice because there are days we don't believe anything is good or positive about our life.  

Gratitude can be practiced in many different ways.  It can be through journals, meditations, prayers, …

You can be grateful towards something you have, something you feel, or towards people in your life.  

I will give you a list of prompts to get you going.  You don’t have to answer all of these.  Just pick 1 or 2 and try your best to answer.  You can stick to the same ones day after day or you can pick different ones everyday it doesn’t matter.

• What or who do I trust in my life:
• What or who inspires me:
• What or who brings warmth/comfort into my life:
• What or who makes me want to get better:
• What are my aspirations:
• Who has it worse than me and how (in what ways): 
• What do I already have enough of: 
• What am I lucky to not have to deal with:
• Why am I lucky right now?
• What is it about me that makes me strong?
• What is it about my life that I can count on?
• What is good around me?
• What do I find beautiful?  

I hope you enjoyed these tips! 

As you probably know, lack of motivation is only one barrier to losing weight, can you think of the other 5? 

I explain is all in my FREE online masterclass that focuses on the 5 Step Framework that helps people Lose 30lbs or More!   Click HERE to Register!

Love Julie,

Certified Health Coach & Founder of Ulikeyou Weight Loss