The New Year is a natural time for self-reflection, and also for looking forward to the future. Many of us see it as an opportunity to make resolutions to improve our health and fitness, make positive life changes, or to set new intentions for our emotional wellbeing.
However, as we settle back into our usual routines and face the gloomiest two months of the year, motivation can start to dwindle. This is not a sign of weakness; it’s natural for the human psyche to seek out familiar patterns of thought and behaviour, and altering them takes skill and a proactive approach.
Here are some simple tools and techniques that can help you overcome barriers to consistent motivation levels, and set you up for success in 2025.
Clarify your reasons
Get to the root of your desire to change: when we can see and understand exactly what has triggered our current dissatisfaction, and how making changes can help us to improve our lives or benefit others, it can sharpen our mental focus and keep us working towards the bigger picture.
For example, rather than simply decide to stop smoking, write down all the benefits of being a non-smoker by this time next year. Besides the obvious numerous health benefits, include other knock on effects that quitting smoking will bring.
This could be saving money, protecting your family from the risks of second hand smoke, setting a good example for your children, or being more attractive to new or potential romantic partners.
Manage your energy levels
Often we can throw ourselves into a new resolution, only to give up when we become exhausted or burnt out, particularly if we are already juggling a busy schedule. If you have made a resolution to get fitter, be realistic about what you are capable of at first and set small easily achievable goals, such as going to the gym once or twice a week.
As you build up your stamina and strength, you will be able to achieve more and more. The slow and steady approach is more likely to produce consistent results over time.
Be flexible
If you take a very rigid and fixed approach to your goals, you are likely to find setbacks more difficult to bounce back from. Instead, view any barriers or setbacks as learning opportunities, and reflect on what you can do to improve the situation.
For example, if you have decided to lose weight but find yourself giving in to sugar cravings, identify your reasons. Often, we eat for emotional reasons rather than hunger, such as stress, sadness, or boredom. Rather than branding yourself a failure and giving up, and look for a way to avoid or offset trigger situations.
If you are simply in need of an energy hit, stock up on slow-release complex carbs such as nuts and wholegrain bread rather than high GI foods.
Seek professional help if you need it
Sometimes, there can be deeper and more complex psychological reasons that lead us to sabotage our progress. If you feel that this might be true in your case, you may benefit from Internal Family Systems therapy. Please contact me for further information.
Comments