Celebrate progress, not perfection
Building habits is a journey. Often, we start strong, with plenty of motivation and momentum, inspired by the newness of a fresh challenge. But, over time, motivation can dwindle.
So, how can you stay the course, especially if the end goal feels far away?
Here are some tips and insights:
Struggling to stay motivated doesn’t mean you’re lacking in willpower or moral character. It’s actually influenced by how your brain and environment are set up.
Your brain thrives on small wins. That’s why it can be so helpful to start small when habit building. If a habit is too challenging, you’re more likely to skip it, and your brain will get fewer of the small wins it craves.
Start small, so your brain starts to associate the habit with a sense of achievement. You can make the habit more challenging once it’s stuck!
Your environment also plays a crucial role in shaping your motivation. Try adding more environmental cues into your home or work space to remind you to stick to your habit. For example, write sticky notes, organise your space, or set reminders on your phone.
It can also be helpful to make your environment more inviting by adding elements you love, such as plants, scented candles, photos, or art.
When a habit is intrinsically rewarding, you’re onto a winner! Intrinsic motivation refers to the drive to do something because it’s inherently enjoyable or fulfilling, rather than for an external reward like money or recognition.
This kind of motivation is often more sustainable because it aligns with your own passions and goals. That’s why experts often suggest you choose a type of daily movement that you enjoy, rather than pursue an exercise regimen that you dislike.
Even with the easiest habits, best intentions, and most appealing environmental cues, you’ll still have days where motivation is low. In these times, just focus on the next step. Progress doesn’t always look like big strides; often, it’s quiet consistency that builds lasting change.