Fighting Motivation Fatigue

By:
Catherine Censor

Starting a diet or fitness program can be pretty exciting ‑- especially when the first few pounds come off or you get your first glimpse of muscular definition. You're fired up about your program, you think and talk about it to the point of boring your friends, and it would take a team of wild horses to pull you off track. But what do you do when, a few weeks later, you start to tire of counting calories and reps? You can't look at another salad, and you're searching for excuses to skip that lunch-hour workout. Your commitment is starting to flag and, even worse, you're haunted by one particularly dispiriting thought: I'm going to have to do this for the rest of my life! It's called motivation fatigue, and it's enough to send a strong woman shrieking into the night ‑- or to the closest drive-thru.

So how do you regain that laserlike focus? How do you recharge your energy and renew your commitment? And, most important, how do you answer that little voice inside your head that says, Keep this up forever? Forget it! Unfortunately, there's no magic solution. Because weight loss and fitness are more like marathons than sprints, you have to mentally prepare yourself to go the distance, keeping your spirit stoked and your commitment high.

 

Marathoners and other distance athletes actually do use certain training methods to prepare themselves for rigorous activities that test the mind as well as the body. Discover some of their best tools:

Divide and Conquer
If your goal is to run a marathon, you don't start out running 26.2 miles. You probably wouldn't even dwell too much on the goal, because it's overwhelmingly difficult. Instead, you'd think about running one mile this week and perhaps a mile and a half the following week. The same thought process applies to weight loss and fitness. Instead of concentrating on your ultimate goal, which can seem frustratingly far off, make a short-term goal for yourself.

For example, what is your goal for today? How about making it your goal to skip your late-night snack? Now set a goal for the week. By keeping your focus short term, you can get that sense of achievement sooner rather than later. These small victories have a way of adding up to significant progress.

 

Have a Visual Gimmick
Get out that pair of too-tight jeans and move them to the front of the closet. Every morning, when you go to pick out your clothes for the day, you'll see the jeans hanging there waiting for you. If you'd prefer, dig out that old picture of you looking great in a bikini and tack it to the refrigerator or bathroom mirror. Not only will you see this image when it's right in front of you, you'll see it when you're deciding whether to head for the gym or play hooky. And if you're worried that the sight of the too-tight jeans or dated photo might depress you, think again: If you're on the right path, these things are just down the road. They're also reminders of what once was and what will be again.

Praise Your Own Achievements
When you do something great ‑- like walk away from the cabinet where you store the cookies or jog an extra five minutes ‑- give yourself a pat on the back. Literally. Say, "Good job! I knew you could do it!" It sounds hokey, but if you take the time to praise your own positive behavior, you can reinforce it.

And finally, the answer to that annoying voice that says you can't do this for another day, let alone a lifetime:

You can and will stay in shape for a lifetime. What you don't have to do is get in shape for a lifetime. This phase of your journey demands more of you than later phases will. You may struggle at every meal, at every workout, just to stay the course. Eventually, after you've reached your goal, new habits and less stringent diet requirements will make it easier for you to maintain what you've achieved. For now, know that the work you do is not meaningless sacrifice but a true gift to yourself.