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March 28, 2025 By Rajashree Hota 6 Comments

9 Tips For Self-Motivation

9 Tips for Self-MotivationAs part of my regular conversation, I asked one of my players about exercise.

“I don’t feel like it!” He replied swiftly.

Seeing his lack of motivation, I nudged him a little gently to give it a try. He sulkily replied with an “Okay!”

The same episode unfolded the next day with him being unenthusiastic about exercising. It didn’t matter how hard I tried to motivate him day after day. After a while, I realised that the player completely lacked intrinsic or self-motivation i.e the motivation that comes from within.

Self-Motivation emanates from one’s own sheer willingness to achieve a goal that has been set for oneself. Many times, we promise ourselves that from next week or next month we will start exercising, leave sugar or work towards a healthier lifestyle, but how many times do we sincerely stick to these goals? Of course, the desire to change our lifestyle for our own good has to be self-motivated, but seldom are we able to maintain the interest levels to achieve a goal.

Self-Motivation is quite important when it comes to being fit. We start well by following a routine of waking up early and going for walk, a run or to the gym. The first few days of the week go by as per routine but suddenly there is a radical dip in the levels of our motivation. In most cases, the loss of motivation occurs when we step on a weighing scale and see no change. Another reason could be negative, self-criticising thought patterns where we compare ourselves to skinny models  or chiselled athletes, thinking we’ll never be like them, instantly hammering our motivation into a million pieces.

If you’ve been seeking self-motivation and aren’t able to find it, here are 9 surefire ways to stay motivated!

1. Do It Only If You Want To
If you are exercising for the sake of it, let’s embrace the truth, it won’t work. Motivation levels will drop easily when you do something you don’t want to. To keep going and feel motivated from within, you need to enjoy your workout. To stay fit, experiment and find out what activity you like the most.

2. Stop Criticising Yourself
If you start comparing yourself with someone you think is perfect, then your motivation will bite the dust. Realise that the person next to you who is in perfectly good shape took the time and effort to look like that. Instead of dwelling in self-degrading thoughts and criticising yourself, put in a fair effort.

3. Picture Yourself a Few Years From Now
Picture a healthier you, a slimmer or better-looking you. How would you like to see yourself a year from today? This thought itself can motivate you from within.

4. Get Over Your Laziness
“Not now”, “Maybe tomorrow”, “I will start from Monday”, “Maybe next month”… Do you recognise these statements? They are evident signs of procrastination and laziness. Very soon, the “not now” becomes “never” and we hardly try to achieve any pending health goals we may have. What should we do? Get over it and start moving! Try playing some energetic music around you, change your lazy-looking, comfort-filled environment and get yourself going.

5. Focus on the Goal
This is the most important thing you need to do. Focus on your goals, whether it is to achieve balance in your lifestyle, eat healthy or lose your weight, start focusing on your goal. More than often, we divert from our original goals and start overthinking. For instance, if your goal is to lose weight, stop thinking about the clothes that you are not fitting in right now, or what will happen if you do and do not lose weight. Just tame your mind and focus on your ultimate goal!

6. Set Small Targets and Give Yourself a Reward
Reward plays a very important role in self-motivation. Start with small goals, or what we like to call S.M.A.R.T (Specific, Measurable, Attainable, Relevant and Timely) goals and reward yourself every time you achieve one of them. For example, if your ultimate goal is to lose 25kg, have a “S.M.A.R.T” goal to lose 4 to 5 kg per month and when you manage to achieve it successfully, reward yourself with something you like. Be it new clothes or even a new mobile phone.

7. Set Penalties
If Rewards work then penalties work as well. By penalties, I don’t actually mean punishing yourself to the extent of starvation when you eat junk food or excessively working out every time you skip exercise. Instead, do it in a positive way. Like every time you miss exercise or eat something unhealthy, put a certain amount of money in a penalty box, which will ultimately go to your friend/ spouse/ kids or colleagues. That will motivate you enough to not skip exercise the next time.

8. Pen It Down
If you write your goals and dreams on a regular basis, you are 42% more likely to achieve those goals, says a study conducted by Dr. Gail Matthews – a psychology professor at the Dominican University of California. Try maintaining a journal and write your goals as well as achievements down on a daily basis.

9. Do It For the Selfies!
It may sound funny but if you like to take pictures and post them on social media, you might actually likes this idea. Going for a workout? Take a selfie! Bought yourself new gym clothes? Take a selfie! Lost two inches? Take a selfie! Apart from the shares and likes, you will also be able to map your progress through pictures. So give it a try. It definitely worked for me!

In closing, remember that being self-motivated takes a lot of willpower. You need to feel good about yourself as well as better yourself on a daily basis. No amount of external motivation is enough if you don’t have the inclination to accomplish your own goals.

We hope these motivational tips will ignite the self-motivated fire within you. If you found these strategies valuable and have your own motivational techniques to share, please do so in the comments section below.

Remember, your path to self-motivation and a healthier you starts with the first step.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

January 6, 2025 By Parwage Alam 1 Comment

6 Ways To Track & Achieve Your New Year Goals

6 ways to track and achieve your goals We are in the second week of the first month of 2025 and I am sure many of us have already made New Year Resolutions! The most common resolutions often revolve around “Losing weight and getting fit”, “Quitting smoking”, “Learning something new” or “Traveling to new places”.  The question is – are we working on them and what’s our game plan?

The desire to change something about yourself happens year after year. While intentions are good, most of us seldom end up fulfilling the resolutions we set. A recent article by Forbes magazine mentioned that only 8% of people actually achieve their New Year Goals. 

Why Is It So Hard To Stick To New Year Goals?

Why do so many people fail at goal setting? What is it about those few who manage to get it right and achieve their goals?

There are many answers to the why’s and how’s. New Year goal setting is often seen as an opportunity to dish out a large bucket lists of all that we wanted to achieve but couldn’t throughout the year. It’s an attempt to tell ourselves that this year will definitely be better than the last.

The enthusiasm usually lasts through the first week of the New Year. Gradually, as days and months pass, interest in achieving these goals fades away. The human mind always finds excuses or loses interest midway, with little room for introspection. But fear not! Here are 6 ways to help you stay on track with your New Year goals.

6 Ways To Track & Achieve Your New Year Goals 

  1. Create a Q&A: If you’ve decided to resolve a habit, prepare questions to ask yourself at timely intervals. This helps boost enthusiasm and keeps a check on progress. Analyze your life. Is there anything you want to change or improve? All answers start with questions, so be ready to create your list. Ask yourself: Who do I want to become? What can I improve? How can I change? Give yourself plenty of time—anywhere from a few hours to several days.
  2. The Devil Is In The Details: With your list ready, analyze it thoroughly to stick to your routine and track progress. For example, if your goal is to lose 10kg, track your weight monthly to measure how much progress you’ve made. Detailed data works as a roadmap to success.
  3. Gaze Into The Future: Create an emotional attachment to your New Year goals to make your journey enjoyable. Visualize how you’ll feel after achieving your goals. For instance, if your goal is to lose 10kg, imagine yourself at your ideal weight. This visualization motivates you to keep pushing forward. The more senses you engage, the better!
  4. Eating Elephants: How do you eat an elephant? One bite at a time! Break your goals into smaller, manageable portions. For instance, if you need to run 10km, the thought might feel overwhelming. Instead, break it down into smaller goals, like running 1km 10 times. Achieving these smaller milestones makes the larger goal feel attainable.
  5. Reward Yourself: Rewards are a powerful motivator. Celebrate every milestone you achieve. For instance, after running 1km, reward yourself with a 100-meter walk. This break will recharge you for the next stretch. You can also set a grand reward, like a dream vacation, after achieving your primary goal.
  6. Socializing: When you commit publicly, you’re more likely to stay motivated. Share your goals on social media or with friends, and update them on your progress. The accountability will push you to stick to your routine and achieve your goals.

And that’s it! A simple 6 step process to help you achieve your New Year Goals! We hope this article inspires you to take charge and accomplish your resolutions. Do share your thoughts in the comments below. For more tips on goal setting and achieving them, check out Healthy Reads.

If you need help sticking to your resolutions, get guidance from a GOQii Coach. Subscribe to GOQii’s Personalised Health Coaching here to get started now.

#BeTheForce 

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