Hiya Gorgeous,
Do you get fired up to start a new exercise routine, meditation practice or eating plan only to sputter out within a day or two? Pretty common (and deflating). If only motivation was something you could bottle! Well, today I want to share how I sidestep this pattern and stay on my game, year after year.
We all want lasting change. We want to start something and victoriously push through the finish line. But motivation rarely comes from force. More often than not, it’s a mindset—a way of thinking that creates a way of being. Below are a few simple practices that have helped me tap into this mindset. Let’s break it down so you can continually meet your goals in a fulfilling way.
#1 Get Clear on Your “Why” (The Reason Behind Your Goal)
When I’ve stayed motivated for the long haul, it’s because I was clear on “why” I was doing what I was doing. The underlying reason is my fuel. A great example is veganism. I’m deeply committed to my “why” because it’s better for my health, the animals and the planet. My “why” is my north star. And thankfully, there are so many amazing vegan options out there and ways to deliciously veganize recipes so that there’s zero deprivation. Win win!
My “why” has to be 100% mine—not someone else’s or it doesn’t work. Which means, I can’t compare my life, dreams or goals to others. It’s about how I want to feel, not how I think I should feel or what someone else thinks I should do. Those “why’s” always exhaust me.
My “why” has to serve my highest good. Because if I’m falsely motivated by my ego, fears or wounds, the results are a disaster. I wake up wondering why the hell I did what I did. The answer: I wasn’t connected to myself.
Now when my actions are in alignment with my “why”—my values, feelings and what I want to create in the world—my motivation never sputters out. I can lean on it whenever I need more fuel—and so can you.
Your why is your power center. And the more you spend time contemplating what drives you, the easier it is to cut through the noise and create the life you want to live. Plus, when you reinforce your goals and why you’re doing them, you strengthen your chance of making them happen. It’s how I’ve created better health (in the face of crappy cancer), built my amazing business and created a life that I adore (most days!).
#2 Get Traction
Whenever we start something new, it takes a bit of time to create momentum. We’ve been stuck in an old way of behaving and need to develop new muscles.
For example, when I fall off the workout wagon there’s a good chance I won’t want to lift a finger. I’d rather complain about how tired and gross I feel then do something about it. But when I challenge my resistance and strap on my sneakers, I feel better. String that behavior together and now we’re talking. I begin to love how strong I feel and how much energy I have. Before ya know it, I’m in a better mood to boot. Nothing can make that experience happen but me.
Movement in our bodies creates movement in our lives. Just a little traction helps us change our emotional state and thus our physical fate. So instead of cursing the past or begrudging the future, get the ball rolling and be willing to show up a few more times. Before you know it, you’ll be in your groove and motivation will be second nature.
Hell yeah! This was exactly the motivation that I needed today! Thanks again!
Hell Yah! Not only that but I am printing this blog and I think will paint PROGRESS NOT PERFECTION on all the walls in my home. Thank you :). <3
You’re amazing. xo kc
Lots of love and hugs
Hi Kris,
I’m so happy I found you! I have stage 4 breast cancer, currently inactive, but the beast is always there. Every second it’s there in the background. Do you have any suggestions for keeping the ugly thoughts at bay? My why is that I want to continue to be here for my awesome son and I want to be here when he gets married and has my beautiful grand babies! Plus, the truth is, I’m completely in love with life. I want to keep on trucking. Progress not Perfection is becoming my mantra thanks to you. You are an inspiration and your honesty and wit give me so much hope! Thank you, Thank you, Thank you!
You fill me with hope too. Here’s my go-to for keeping things positive: http://bit.ly/2qCmg4j Sending lots of love your way Amy. xo kc
Love this Kris! We need to be kind to ourselves – everyone stumbles sometimes and that’s ok. The fact that we get back up and keep going is what really matters (IMHO)
I really needed to read this today! When the student is ready…right? I preach progress not perfection, but don’t always walk my talk. Same with forgiveness of self and gratitude for everything. Thank you, Kris for the reminders. XOXO
I just sat down this morning and journaled about my “why.” I needed this post! I am still fine-tuning my why and that’s o.k. I just need to stick with it until the real why resonates so strongly that I can’t ignore it. I have lost 40 lbs and I’m on a whole foods diet. I just needed some inspiration to continue on, more than weight loss. Thanks again and have a splendid day!!!
Thank you for such clear consise tips. Keeping up with a healthy lifestyle day in and day out is challenging and can be exhausting. For me there were specific habits I wanted to change and undo as they were not serving me. I kept out a calendar and just checked off each day I got through successfully. It takes time. More than you would think….but over the days I found that sticking with it made me feel better and that confidence made me want to continue. Now those habits are replaced with healthy behaviors but again it all takes time. And patience!!!! Thanks again.
Hi Lindsay I’ve been using an app called Fabulous to help build good habits, it’s fun and it works! Xo
Kris – four good reminders. All movement can be progress towards your why goal. Add in being thankful and you find it easier to stay on the chosen path.
I totally agree. Gratitude is a huge part of staying motivated. Thank you for the reminder! xo kc
This is exactly what I need right now–and needed 10 years ago, and 20 years ago, and 30 years ago, and . . .
So thank you for NOW! I am ready to not quit after a day, a week, an hour. 🙂
I love this. Thanks so much. It was so helpful.
Totally love this! I just got hella serious about my workout and food regimen about three weeks ago. I crushed my limitations with watching my fave fitness models on youtube and looking at Fitspo. Over the memorial day weekend I indulged in wine, pasta, pizza, bacon, etc. I didn’t hit the gym a single time between Friday-Monday. What I did do, I let my body rest from the vigorous workouts and I ate pretty bad. I also bought a gorgeous new pair of Nikes that I can’t wait to wear! It’s a marathon, not a sprint. We need re-feed days to keep our sanity. Whether you eat an entire box of donuts or one donut, neither one is going to kill you. Just keep pushing forward. Today I’m going back to my vigorous regimen of counting macros and busting my a** in the gym!
This definitely helped me today. I have been vegan for a little over 2 years. However, I have not been the most diligent with the nutritional yeast, etc. that I need to help make my dietary practice the best for my health. This will help. Thank you.
Dear Kriss,
I loved your letter. Thank you.
Kisses
Great info. I needed to read this as I just completed 12 rounds of chemo YAY!!! Need to get back into meditation & exercise no matter how little I do. Each day is progresd.
Sending lots of love to you Arlene! xo kc
Hi Kris ~ you are just amazing! I’m so grateful that i found you……actually, I picked up your book CSD a while ago, but now I’m following you and get your emails and I’m on the wait list for the wellness workshop. Thank you for sharing your story, your insight and your love. Thanks for keeping me motivated! xo
This perfection thing has come up twice in the last 30 minutes! That’s what I call a message. Thanks so much for sharing such a positive, encouraging approach and outlook. Love your blog and your books!
As far as a tip for staying motivated, writing up the “why” on a piece of paper and placing it somewhere you can see it really helps! Just make sure your why is really yours. I have a piece of paper that has someone else’s why and then my true why in parenthesis, and it’s only the part in parenthesis that really makes me smile and want to keep on going.
He’ll ya
Hell yeah! It is so natural to be hard on myself so it’s nice to be reminded that acknowledging my improvements is totally on track! Thanks for all you do Kris.
You’re just wonderful. Thank you!!
Hi!
Are you a wellness life coach and if so –where did you (if u did) do your training? Great article on motivation!