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Today I woke and realized I needed some help in getting out of a slump. Though I have lost 40 pounds, I have lately found myself throwing in the towel so to speak on staying true to my food choices and working out. So off to google I went to find some inspiration. I found this amazing article up on ZenHabits by Leo Babauta with great tips to help you get back up and say, “Yes I Can!”
It’s true, “even the most motivated of us — you, me, Tony Robbins — can feel unmotivated at times. In fact, sometimes we get into such a slump that even thinking about making positive changes seems too difficult.
But it’s not hopeless: with some small steps, baby ones in fact, you can get started down the road to positive change.
Yes, I know, it seems impossible at times. You don’t feel like doing anything. Here are some great tips to break out of a slump.
- One Goal. Whenever I’ve been in a slump, I’ve discovered that it’s often because I have too much going on in my life. I’m trying to do too much. And it saps my energy and motivation. It’s probably the most common mistake that people make: they try to take on too much, try to accomplish too many goals at once. You cannot maintain energy and focus (the two most important things in accomplishing a goal) if you are trying to do two or more goals at once. It’s not possible — I’ve tried it many times. You have to choose one goal, for now, and focus on it completely. I know, that’s hard. Still, I speak from experience. You can always do your other goals when you’ve accomplished your One Goal.
- Find inspiration. Inspiration, for me, comes from others who have achieved what I want to achieve, or who are currently doing it. I read other blogs, books, magazines. I Google my goal, and read success stories or find cute funny pics and anecdotes to make me smile. I posted in the pic below a link to a motivational video on YouTube- it’s a combo of a bunch of inspirational movie speeches……Get’s your blood pumping.
- Post your goal. Print out your goal in big words. Make your goal just a few words long, like a mantra (“Exercise 15 mins. Daily”), and post it up on your wall or refrigerator. Post it at home and work. Put it on your computer desktop. You want to have big reminders about your goal, to keep your focus and keep your excitement going.
- Commit publicly. None of us likes to look bad in front of others. We will go the extra mile to do something we’ve said publicly. Now, you don’t have to commit to your goal in your daily newspaper, but you can do it with friends and family and co-workers, and you can do it on your blog if you have one. And hold yourself accountable — don’t just commit once, but commit to giving progress updates to everyone every week or so.
- Think about it daily. If you think about your goal every day, it is much more likely to become true. To this end, posting the goal on your wall or computer desktop (as mentioned above) helps a lot. Sending yourself daily reminders also helps. And if you can commit to doing one small thing to further your goal (even just 5 minutes) every single day, your goal will almost certainly come true.
- Get support. It’s hard to accomplish something alone. Find your support network, either in the real world or online, or both. For me, I have found that connecting with family and friends that also want to lose weight helps me. When I am struggling, they get it- they have been there. I also connect with people on our website and social sites. Sometimes being in a group of like minded people can help you stay motivated.
- Realize that there’s an ebb and flow. Motivation is not a constant thing that is always there for you. It comes and goes, and comes and goes again, like the tide. But realize that while it may go away, it doesn’t do so permanently. It will come back. Just stick it out and wait for that motivation to come back. In the meantime, read about your goal, ask for help, and do some of the other things listed here until your motivation comes back.
- Stick with it. Whatever you do, don’t give up. Even if you aren’t feeling any motivation today, or this week, don’t give up. Again, that motivation will come back. Think of your goal as a long journey, and your slump is just a little bump in the road. You can’t give up with every little bump. Stay with it for the long term, ride out the ebbs and surf on the flows, and you’ll get there.
- Start small. Really small. If you are having a hard time getting started, it may be because you’re thinking too big. If you want to exercise, for example, you may be thinking that you have to do these intense workouts 5 days a week. No — instead, do small, tiny, baby steps. Just do 2 minutes of exercise. I know, that sounds wimpy. But it works. Commit to 2 minutes of exercise for one week. You may want to do more, but just stick to 2 minutes. It’s so easy, you can’t fail. Do it at the same time, every day. Just some crunches, 2 pushups, and some jogging in place. Once you’ve done 2 minutes a day for a week, increase it to 5, and stick with that for a week. In a month, you’ll be doing 15-20. Baby steps.
- Read about it daily. When I lose motivation, I just read a book or blog about my goal. It inspires me and reinvigorates me. For some reason, reading helps motivate and focus you on whatever you’re reading about. So read about your goal every day, if you can, especially when you’re not feeling motivated.
- Call for help when your motivation ebbs. Having trouble? Ask for help. Send me a message on facebook– I will write you back! Join an online forum. Get a partner to join you. Call your mom. It doesn’t matter who, just tell them your problems, and talking about it will help. Ask them for advice. Ask them to help you overcome your slump. It works.
- Think about the benefits, not the difficulties. One common problem is that we think about how hard something is. Exercise sounds so hard! Just thinking about it makes you tired. But instead of thinking about how hard something is, think about what you will get out of it. For example, instead of thinking about how tiring exercise can be, focus on how good you’ll feel when you’re done, and how you’ll be healthier and slimmer over the long run. The benefits of something will help energize you.
- Squash negative thoughts; replace them with positive ones. Along those lines, it’s important to start monitoring your thoughts. Recognize negative self-talk, which is really what’s causing your slump. Just spend a few days becoming aware of every negative thought. Then, after a few days, try squashing those negative thoughts like a bug, and then replacing them with a corresponding positive thought. Squash, “This is too hard!” and replace it with, YES I CAN!!”
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I have been on one diet or another pretty much my whole life. With exception of several periods of time when I just decide that I am giving up. Why do I give up?? I think it’s because I become overwhelmed with the time it takes to lose weight. I focus so much on the big picture that I forget that every pound lost is a win for my health. When I saw this simple photo, “One Pound At A Time” it reminded me that it’s key to think about weight loss that way.
It’s so easy to become defeated when your weight loss goal is a large number. Personally when I started this journey in September I was 207 and now am 184. Some days I feel so proud of myself and some days I feel like a failure because I haven’t lost more. I know the key to any weight loss success is how we think about it. Our mind can really help us to create a more positive successful journey. I am a big believer in the power of thought. What we think and focus on; our body will help to create. If we are focused on how we are failing than success is going to remain out of reach. However if we celebrate every pound lost, it fuels more success.
On our website www.theweightrace.com we try to encourage, motivate and reward weight loss. We are re-launching an update soon with some cool new features. Hope you can join us and be a part of our journey.
diet, emotional eating, exercise, fat, fitness, food addiction, fun weight loss, healthy living, how to lose weight, lose weight, losing weight, motivation, obese, overeating, overweight, weight loss, weight loss blog, weight loss contest, weight loss support, working out
I think one of the areas we all get stuck in is our habits. It’s a lot easier to just keep living life the way we have been versus really making a change. That doesn’t have to be the way it is, we can make positive changes in our lives. If you aren’t a member yet, please join our growing community at www.theweightrace.com Our goal is to help motivate you to lose weight and make healthy decisions. We have extended the free membership, so don’t miss out and JOIN TODAY!
Today, you’re going to learn valuable life lessons from Disney’s Wreck-It Ralph, Pixar’s Brave, and Nintendo’s Donkey Kong.
Who you were doesn’t need to be who you are.
These three characters spent most of their lives living life in a certain way:
- Wreck-It Ralph is a video game character whose job it is to be the bad guy. Ralph wrecks things just so that the hero, Fix-It Felix, can drop in to save the day.
- In Brave, a princess named Merida spends her whole life learning everything there is to know about being a queen, so that her arranged marriage goes off without a hitch and an ancient tradition continues.
- Our pal Donkey Kong has to constantly kidnap the princess, so that Mario can come rescue her.
Life gets interesting when this guy, gal, and ape decide that they’re tired of how things are going and want to make changes. Not surprisingly, they all hit a number of snags along the way attempting to change their fate – however they each found solace in taking greater control of their own destinies.
I want you to do the same.
Who you were
For thirty years, Wreck-It Ralph was the bad guy.
Day after day, he would do his darnedest to rip countless buildings apart, Rampage-style. And he was really good at it!
Ralph was a nice enough fellow and just wanted to hang out the good guys after work ended. Unfortunately, because he was only ever known for being a bad guy, Ralph faced a tremendous amount of resistance and ridicule when he tried to change the status quo. He was good at being a bad guy, and thus struggled to shed his image of the “bad guy that’s also a BAD guy.”
After thirty years, Ralph finally decided that enough is enough. Throwing caution into the wind, Ralph sets out on a journey of self-discovery, attempting to remake his image from who he was into who wants to be, and earn the respect of his friends and co-workers.
Up until yesterday, you were somebody too.
Every decision you made up until that point made you who you were:
What you ate
If you exercised
What made you happy
Where you worked
Who you hung out with
Like Ralph, you were somebody yesterday. You’re known to your friends, family, and coworkers as that person.
Like, Ralph, you can decide to be somebody else today, even if it means getting funny looks or “that doesn’t sound like you” and “why bother changing” comments from people who don’t believe that you can change. Prove them wrong!
Decide who you want to be
For more than a decade, Donkey Kong was just a bad guy too.
It was his job to kidnap the princess, climb atop a platform, and sit there like a chump to wait until Mario climbed up and kicked his ass! Like Wreck-It Ralph, Donkey Kong did his job to the best of his ability, because he didn’t know any better. He was great at being a bad guy!
Then one day, he decided he was tired of waiting around for his ass to get kicked.
So he expanded his horizons, went on his own adventures, and learned new skills. Donkey Kong pushed through the adversity and went on to have a wildly successful career, from adventuring and go-kart racing, to golfing and tennis…heck, he even went on to become a popular bongo player. Sure, he had more success in some areas than others, but he continually reinvented himself despite his troubled past.
Who you were yesterday doesn’t control who you want to be today. Like we’ve learned from the Rules of the Rebellion, “We don’t care where you came from, only where you’re going.”
Starting RIGHT NOW, you get to decide what you want to be when you grow up. I don’t care if you’re 65 years old and 400 pounds, you can decide you want to be whatever the heck you want, right now.
- Want to try parkour? Go for it.
- Want to become a great cook? Start by cooking your first meal.
- Want to become a kick-ass yoga fan? Go do a downward dog!
If Donkey Kong can play golf, drive a go-kart, and play the bongos, you can become whatever you want!!
Be true to yourself
“If you had the chance to change your fate, would you?”
As I learned from Brave: “There are those who say fate is something beyond our command, that our destiny is not our own, but I know better. Our fate lives within us.”
Change your fate, friend!
- Change your mindset today, right this instant;who you want to be and then start working every day towards that goal. The more specific you can be about the new YOU, the easier it will be to identify the steps and processes that need to happen to get you there! And then take it one day, one step at a time.
- If you’ve been the skinny weak guy/girl your entire life, there’s no reason you can’t change your mindset today!
- If you’re in a job or career that you dislike, there is NO reason you can’t pick a new field that actually interests you.
- If you’re in an unfulfilling relationship, you have the ability to find somebody that makes you happy and treats you with respect.
If you don’t like your situation, shut up and change it!
Yep, it might require you hitting the reset button and starting all over. It might require you to find a few new friends who aren’t only interested in hanging out with you when you eat too much and don’t exercise. You have only one quarter, one play-through of life – it’s up to you to play it to the best of your ability.
So, I don’t want to know who you were.
I want to know who you are and what you want to be.
In Pixar’s Brave, Merida is absolutely terrified at the thought of going through an arranged marriage and becoming a boring queen stuck in a chair all day making decisions.
She would much rather saddle up her beloved horse, grab her trusty bow and arrow, and go on awesome adventures around the picturesque Scottish countryside. In order to “change her fate” (must be read in a Scottish accent), Merida sets out to change her mother’s mind.
Merida realizes that the way it’s always been done simply isn’t right for her. Merida didn’t know it, but she was simply following rule nine of the Rebellion, question everything.
Conventional wisdom be damned, Merida knew that society’s notions of who she should be just wasn’t right for her.
- Two thirds of Americans these days are overweight – do you really want to be like everybody else?
- Most people chase quick fixes, fad diets, crappy “health meals”, and then abandon their goals just as soon as they start them. You care what those people think about you? Let them think you’re weird and boring with your “diet and exercise.”
- If a dad is obese, the likelihood that his children will be obese by age 9 increases by over 1000% than if the kid had healthy parents. Yup, that’s Three zeroes. If you want a better life for your children, start by breaking tradition and taking care of yourself.
Just because you’re predispositioned or “destined” to head down a certain path does NOT mean you have to. Sure, it’s going to be challenging as hell to change your routine and WHO you are, especially when you go against the grain, but it doesn’t mean it’s impossible.
- Ignore the naysayers and make your own destiny – You might have friends and family who tell you they don’t want you to change. They’d rather you stay unhealthy and unsuccessful so they feel better about not improving their own lives! So screw em! Nod politely, smile, and then go about your business of living a better life.
- Retrain yourself – Going against the grain means you’ll struggle to build those old habits and build new ones. It’s a challenge, but it’s doable.
- Patience is crucial – Do not expect overnight success. Don’t forget, it took you years and years (or decades and decades) to get you to where you are currently. It could take years and years before you reach your new “fate,” so don’t chase quick fixes and “too good to be true” products and services.
“If you had the chance to change your fate, would you?” You do, so do it.
What do you want to be when you grow up?
This post is from Steve over at Nerd Fitness, check them out if you can and subscribe to his blog as he has lots of great advice and puts into terms we can relate to!