This article is a summary of the original article in the Edmonton Journal, “What can you do when motivation wavers” by Gaynor Levisky. Published Monday, April 11, 2011.

With the New Year comes the new goals we set for ourselves, or maybe they are old goals we gave up on last year and have decided to give a second chance this year. There are a lot of reasons as to why we don’t always succeed with the New Year makeover we have planned and motivation is probably the biggest culprit. This is a list of great advice as to how to stay motivated.

• Commit to 21 Days. It takes roughly 3 weeks to create a new habit.
• Be Clear. Many of us make goals that are too broad. Take a moment to sit down, and write out what it is you want to change, then write out why and how you are going to do it. Be specific.
• Do It For You. Changing for someone else isn’t always the best so make a change that will make you better.
• Stay Positive. Instead of focusing on losing something, such as weight. Focus on what you will gain, such as health, or better sleep.
• Daily Visualize. Visualize yourself already having achieved your goals. What does it feel like and look like? Spend at least 5 minutes in the morning thinking about this.
• Pick Habits that Reinforce One Another. If your goals are interlinked you may find it easier to achieve change. Eating better, may make you feel more energised which in turn may make you able to workout harder, and so on. Create a chain reaction.
• Notice the Small Stuff. This one is huge, just because the scale says you haven’t reached your goal, doesn’t mean your body hasn’t changed. The small things like the way your clothes fit, how you feel, or how something that was hard a month ago is suddenly easier. Take note of these changes as they are your real progress.
• Tune into Good Feelings. Did that change of habit make you feel good? Stick with it, it will give you something to call on when you are in a doubting mood.
• Focus on Better, Not Perfect. No one is perfect, and I mean no one. Everyone has their own battles and bad habits. Focus on the things that will change you for the better.
• Be Willing to Fail. Just like the Edmonton Oilers, you can’t win all the time. Just because you didn’t succeed at a particular goal doesn’t mean you failed everything. Stop, rethink, reassess and revamp your plan.

Changing how you do things and staying motivated to make those changes is one of life’s many challenges. Whether it’s in fitness, health, the workplace or at home try and remain positive and remember everyone has a bad day.

“A river cuts through rock, not because of its power, but because of its persistence.” – James N. Watkins