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Stick To Healthy Diets Effortlessly By Riding Your Motivation Wave

Stick To Healthy Diets Effortlessly By Riding Your Motivation Wave

When creating personal goals and self-improvement strategies, our health is usually at the top of the list. We start off strong – full of motivation and plenty of willpower – but we all know the feeling of losing that after a month, week, or sometimes even a few short hours.

Despite knowing that healthy eating is important for our bodies, keeping up the habit can be a struggle. So how do we tackle losing motivation and create a long-term health kick that lasts?

Demotivation Kicks In When We Don’t See Results Instantly

At the start of a health kick, we’re excited for the changes we’re making but we’re also evolved to want instant results. When we don’t see these immediately, demotivation kicks in. We know the healthy choice we need to make but that motivation wanes.

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Even chopping up the vegetables can start to feel lacklustre and boring. As a result, it’s easy to let your new healthy eating habits fall to the wayside pretty quickly.

Fasten Your Seatbelt! Motivation Is Like A Roller Coaster

Wouldn’t it be great if we could bottle up that initial motivation and keep it going? There is some good news!

According to research by Stanford psychologist, BJ Fogg there is a way to ride the motivational wave that can mean sustaining your motivation for healthy habits for a more extended period of time.

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So what is this motivational wave? Well, these are the fluctuations we experience in our motivational levels. For example, they are obviously pretty high in the beginning when we set out our healthy eating goals, when we’re combining it with exercise, or have a specific weight-loss goal. But they can dip when we’re tired from work, bored of the same food, stressed or fed up.

It’s this wave of ups and downs that play havoc with keeping ourselves on track.

Sticking To Your Habit Is Easy: Do More When You Feel Motivated

When it comes to our healthy eating habits, Fogg explains[1] that the key is to ride this motivational wave when it’s at a high.

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What does this mean? Well, putting in all the hard work when your brain is highly motivated will help you in those times when you want to give up or tempted to break your new habit.

One example is that once you’ve bought your vegetables and other healthy foods from the store (i.e. the wave is high and motivation is strong) utilize this time to come home and chop up and prepare the food so it’s done and ready for cooking later. Then, when you aren’t as motivated, you’ll have less work to do in order to remain healthy.

When You Feel Motivated, Seize The Moment And Do These Things!

So what do you do when you are feeling motivated? It could mean spending this motivational high researching interesting recipes and getting excited for different meals. This creates inspiration and forces the brain to see the long-term and associate healthy meals with excitement.

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It could also mean spending this motivated time to cook a big healthy meal in one go and store it in the refrigerator or freezer. This way you don’t have to deal with cooking it and is ready waiting for you when the wave is low.

It could mean making dates with equally motivated friends or family to come over and cook together as a way to gather up some support and keep the healthy habits going.

It’s all about grasping the time to do the harder work while motivation is at its highest. This means the times when motivation is lower and you’re feeling lazy, it’s all prepared in advance – less slip-ups and less chance of giving up while in demotivation mode. So, take a shot at riding the motivational wave, utilise its peak and see how far it can take you through your healthy eating journey.

Reference

[1] BJ Fogg: Motivation Wave

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Jenny Marchal

Freelance Writer

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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