First up, have you joined the new Facebook group yet? If not, please do – this week I’ve written about Christmas and the benefits of cold!
Today, let’s look at discipline.
It is THE answer to staying consistent with your plan. It’s the thing which will make you stick to your routine even when you don’t want to. It means you’re not hanging on to your willpower hoping you feel the urge to do the things you need to do, and instead, you just do them because you have an internal motivation to do it.
For example, I love my time in my gym. Even over the last few days when it has been flipping cold and uninviting and it would have been nicer to stay in the warm house, I’ve got my workouts done. And whether I’d go out there or not was never a question.
This is intrinsic motivation. I do it for me, because I want to, because I have a plan to follow and because I enjoy improving my skills and my strength.
But, what if you’re struggling to find intrinsic motivation and create discipline around your health and fitness goals?
Well, this is where some kind of extrinsic motivation can play a useful part in getting you going. External motivators like those below never work long term but they can be enough to get you started and allow (or in some cases, force!) you to create a routine. Your job is to find a way to enjoy the routine you’ve created and to use that enjoyment to become the thing that keeps you disciplined enough to keep going for the long term.
Train towards one specific thing
This can be anything specific to you – it could be weight loss, muscle gain, speed, strength – whatever. See some changes and allow that to turn into your own intrinsic motivation to maintain it.
Sign up to something
Whatever appeals to you, and allow the deadline to force you into consistently working towards it. You could make sure to tell everyone what you’re doing too, in order to create more external pressure to see it through.
Make a commitment
Or, you could commit to something. This could be with a friend you know will never miss a workout with you, or making a definite plan to meet people at a class. This kind of approach can be really helpful for forcing the consistency.
Set a goal for your week
It could be a number of workouts, a number of steps – whatever.
Let go of perfection!
Lose the idea of being on-track or off-track and instead allow yourself to be any of the shades between. Even being a little bit closer to where you want to be is still progress!
Get some new stuff
Clothes, a fitness tracker, some kid of equipment – anything you fancy – can make you want to use it and get your routine going.
Try something new
If we get stuck in a rut or just don’t know what to do, it can be hard to create any kind of routine. Find something that appeals to you and allow that to create a habit.
Track one area
Aim to improve your sleep quality, your resting heart rate, your step count, the number of veggies you eat in a day – whatever you track, allow it to bring consistency into your life.
Read stories
Let yourself be inspired by other people overcoming the odds to achieve success.
Do remember that these ideas will only get you so far. Learn to enjoy the process, it will help you create an internal reason to stick with it, plus, when you enjoy something it becomes much easier to be disciplined to do it even when you might not be in the mood.
Do you need some help getting into a routine? I’d love to help – send me a messageand we’ll arrange a cup of tea and a chat.