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How to Dodge Motivation Drain and Keep Making Progress

How to Dodge Motivation Drain and Keep Making Progress

Nearly two-thirds of adult Americans make a fitness-related New Year’s resolution, and 73 percent of them give up before meeting it, according to a study by Harris Interactive.

Whether it’s the beginning of the year or not – everyone struggles to stick with health and fitness goals for a variety of reasons, including lack of convenience, and support, unnoticeable results and decreased motivation. But stopping before you’ve hit your goals isn’t the solution. In the same Harris Interactive study, 38 percent of respondents said it’s too hard to get back on track after falling off.

Instead of giving into motivation drain, and struggling to get your routine started again, push through the motivation drain to keep making progress. Here are a few ways to do exactly that.

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Find a Partner

Motivating Factor: Support 

Few things are more motivating than a good friend, especially if they’re working toward a similar goal as you. A workout buddy will help you get up early in the morning, if you hit the gym before work, push through to the end of a tough set, and talk you through long treadmill sessions.

But don’t let your motivating partner become a distraction. If you find that they’re talking too much, or adding to your motivation drain, politely address the issue and move on. Perhaps there are other ways they can help motivate you that would be more effective.

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Track Your Progress Daily, Weekly and Monthly

Motivating Factor: “It’s Working!”

Tracking your progress doesn’t mean you need to be posting #TransformationTuesday photos on Instagram each week. In fact, you don’t need to take any photos at all. Instead, track your progress in a few other ways:

  • Daily: Use a fitness tracker to log steps, sleep, water drank and more. Don’t have a fitness tracker yet? Check out the FitBit, which was the favorite wearable among 2,000 people polled or the Xiaomi Mi Band 2, which is just $45, according to a recent pricing analysis by CouponBox.com.
  • Weekly: Give yourself a fitness test each week with one exercise. Do the exercise at the beginning of the week for 30 seconds and see how many you can do. Repeat this at the end of the week and see if you can beat yourself. Track this over a 1-month period to see how much progress you’ve made.
  • Monthly: Use a measuring tape to get a benchmark progress in the areas where you want to tighten up or lose weight, including your arms, legs and midsection. Re-measure each month and note the changes. 

Try Something New Each Week

Motivating Factor: No More Boredom

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Doing the same exercises each week gets boring quickly and is one of the biggest reasons for motivation drain. When you’re bored, you’re less motivated to lace up your shoes and work out. Avoid boredom by trying something new each week.

If you belong to a gym, classes are perfect for this. Most gyms offer a variety of class options, at all different times, ranging from strength training to HIIT. With other people around, you may also be more motivated to push yourself. If you don’t belong to a gym, look to boutique fitness studios to try something new. Check out barre, yoga, boxing and more.

Trying something different will also challenge your body in new ways, allowing you to reach your goals faster. 

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Work With a Personal Trainer

Motivating Factor: Professional Coaching

Sometimes, taking your workout routine to the next level is difficult to do on your own – especially if you’re not feeling motivated. This is where a personal trainer can be most valuable, especially if you’ve already built strength and learned what you do and don’t like in terms of fitness.

If you’re starting to slow down, get a burst of motivation from a 4- or 5-week program with a personal trainer. Not only will this help ensure you’re using proper form and pushing yourself safely, but you’ll kick motivation drain with someone there to make sure you work harder and reach new goals.

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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