Motivation mojo

The Motivational Cycle: Need (why it matters)

• People often skip this step or keep it too vague. Specific and personal needs strengthen motivation. 
• Get specific about the gap. Ask: 
  • “What’s not working right now?” 
  • “What would ‘better’ actually look like?” 
  • Example: Instead of “I want to eat healthier” try “I want more energy in the afternoon.” 
• Personalize the why: “Why does this matter to me, specifically?” 
  • Go 2 to 3 layers deep: “I want to eat healthier” → “so I feel more energetic” → “so I have stamina to play with my kids after work” 
  • Focus on intrinsic instead of extrinsic motivators - they will support long-term motivation 
• Identify friction points. Where is the struggle happening? 
  • Time 
  • Energy 
  • Environment 
  • Social influences 
  • Decision fatigue 
  • Emotional triggers 
• The better you understand your friction points, the more likely it is you will develop a plan that honors your needs and reality. 

The Motivational Cycle: Drive (the engine of action)

• Drive is not constant. It will ebb and flow in response to friction points. This is normal. 
• Make starting easier, not harder. Think about your friction points. Start small and build from there. 
  • Use pre-cut veggies 
  • Try one new recipe for the week 
  • Replace one lunch eaten out with one brought from home 
• Focus on process, not outcomes.  Action creates motivation, so set goals that focus on the process, not a final outcome. 
  • Instead of “I will lose 5 pounds this month” try “I will include a vegetable with my dinner three times per week” 
• Frame goals as something to be gained, instead of avoided. 
  • Instead of “I will avoid eating dessert at night” try “I will see if eating fruit at night satisfies my sweet tooth”
• Reduce decision fatigue. Every decision you make “leaks” drive; defaults and automatic processes preserve drive. 
  • Same breakfast options on weekdays 
  • Go-to grocery list 
  • Rotating weekly menus 
• Focus on waypower instead of willpower. Instead of saying “I will just do it” ask yourself “How will I do it?” 
  • Waypower is your road map or plan of action. It includes the specific, actionable steps you will take. 
  • Waypower may also include the tools, resources and strategies you need to move forward. 
  • It is powered by mental flexibility and a willingness to change course when things aren’t working. 

The Motivational Cycle: Incentives and goals (what keeps you going)

• Identify immediate rewards. Even if you are working towards longerterm goals, here-and-now rewards fuel motivation. 
  • Listen to a favorite podcast only while cooking or meal prepping 
  • Check off a tracker to “see” your progress 
  • Calculate the money you saved that week by eating out less 
• Focus on progress, not perfection. Perfectionist and all-or-nothing thinking are sure fire ways to kill motivation. 
  • Challenge yourself to change how you set goals and define progress 
  • Celebrate all wins - big and small. 
  • Keep a journal of “wins” to remind you of how far you have come
• Remember, motivation is a feedback loop. 
  • Keep checking back in with your needs, drives, incentives and goals 
  • If they have changed, that is okay. It is not a sign of failure if you change course!