When we decide we want to hit reset on a healthy habit (e.g. exercise, eating or going to bed on time) it's all too common to struggle with actually finding the motivation to get started. In our hearts and minds, we know that getting back on track will improve our lives and make us feel better. Yet, we find the days passing by without making any progress on our goals.
What gets in the way? I think it’s that we remember the days when we exercised (or ate well) regularly, and nothing could keep us from staying on plan. The rewards were so powerful and immediate, our motivation was unshakeable at that time. And now, we are waiting for that same feeling to come back to motivate us to go out the door. But when the engine has been cold for a while, it’s hard to summon that feeling.
One solution is to put mechanics before motivation and let the motivation follow. In other words—define what actions you will take to meet your goals, and then implement them automatically whether you feel like it or not. Before long, as you practice the habit, the rewards will kick in, and the motivation will blossom from within.
Here are two examples illustrating this principle in action you may find inspiration in:
HITTING RESET ON EXERCISE
A recent client shared that she used to love exercise for all the benefits it gave her–energy, confidence, mental clarity and calm. But over the last three years, with all the disruptions caused by the pandemic, she’d fallen out of her routine. She was determined to get back in shape and kept making plans to workout, but whenever the time would come she’d find herself not in the mood to work out. And so she wouldn't. We discussed the theory of mechanics before motivation and designed a plan. She defined one small, doable action that would help her get her groove back: a 10-20 minute walk every morning. We mapped out the mechanics: Upon waking up, she would make her bed, brush her teeth, get dressed and head directly out the door, whether she felt like it or not. It was not a decision she would make every morning, it was an automatic behavior. Once she was out the door, she experienced the rewards of that daily walk, being in the fresh air, moving her muscles, and feeling more connected to her body. After about 6 days of automatic behavior, the benefits became so self-reinforcing, the motivation emerged from within, and she began to look forward to that walk every morning. Habit reset.
HITTING RESET ON HEALTHY EATING
Another client wanted to get his eating habits back on track. He used to be very mindful about his meals, and still usually had a decent breakfast but given how intense his workload had gotten in his job, he’d gotten into eating for convenience instead of health–and he’d put on weight and was feeling sluggish. I asked him to define just one small doable habit that he believed would help him back on track. His decision: bringing his lunch every day, including days he worked from home and from the office. We mapped out the mechanics: After dinner every single night, he would pack lunch for the next day, whether he was in the mood to, or not. After a week he noticed his energy levels go up and felt much less sluggish. He found he liked having access at work to his healthy home prepared food and it saved him time, money and daily decisions during a busy workday about when and what to eat. The habit of packing lunch strengthened and he gained the motivation to stay consistent as he felt the benefits of healthy eating every day.
Whether you want to reset your habits around exercise, eating, drinking enough water or socializing, stop waiting for motivation to take action. Instead, put the mechanics in motion first, and with consistency and time the motivation almost magically follows.