People usually know their “what.” I want to “lose weight,” “get healthy,” “be strong,” or “bulk up.”  However, if you don’t define why you want those things, they become harder to attain.  I you simply want to lose weight, then when the going gets tough you don’t have anything driving you to continue.  If you want to lose weight so you can finally play with you kids at the beach for more than 10 minutes, then that is one heck of a motivator.

If you are a busy person(and who isn’t nowadays), you understand that planning makes a huge difference.  If you want to achieve a big goal, you need to set a plan for action to keep you on track.  You also have to be flexible because things can change and that doesn’t mean your goal changes; it means the plan changes to help maintain the goal.

There are ways to motivate yourself to action and toward inaction.  As odd as it sounds, both are important for reaching your goal and changing your behavior.  Maybe you love the gym and love getting drive-thru afterwards.  In that instance, you don’t have to motivate yourself to go to the gym, but you do have to get yourself not to get bad food afterwards.  

Several studies have shown that rewards need to be both intrinsic and extrinsic.  Intrinsic rewards are all about you and how it will make you feel.  Extrinsic rewards are external (i.e. finally getting that outfit you wanted or tickets to a concert of your favorite band).  Knowing both help keep you on track on the days you really want to quit.

Put your gym back by the door as you leave and drive by the gym on your way home.  Keep junk food out of your house and keep healthy options in clear containers.  Simple acts like this will prime you to stick to your plan for your goal.  

A meta analysis of over 90 studies showed that one of the most effective ways to change a habit is goal setting (Ammerman et al.). SMART stands for: Specific, Measurable, Attainable, Relevant, Time-Based.

Involve your friends and family.  Maybe someone else shares your goal or even a small group of you want to achieve something similar.  The other most effective way to meet your goal was working in a small group (Ammerman et al.).  If you do know anyone that has your goal, join an online community or support group.  There are also groups of people that train together at gyms to get ready for events like Tough Mudders or Marathons.

Tailored information helped people maintain positive habit changes better than people who got generic information (de Vries et al.).  Once you’ve set your SMART goals, research information that is specific to you and your goal (i.e. “to lose weight just exercise more and eat less” vs. “HIIT training has shown to be most effective at helping with weight loss because it activates and maintains fat burning longer throughout the day compared to other types of exercise”).  The information will help you set your plan an make you successful.

Research has shown that if you want to stick to a plan/reach a goal, you have to be autonomous (a.k.a. in control).  If you are doing this for someone else, it will be harder to stay on the plan/meet that goal. Make sure you are making this change for the right reasons.

Research has also shown that progress can only happen when you take a rest day once a week.  Doesn’t matter it if is a workout plan or study plan, your brain and body need a day off.  Honor you mind and body by giving them the time they need to decompress and recover.

Albarracin, D., Hepler, J., & Tannenbaum, M. (2011). General action and inaction goals: Their behavioral, cognitive, and affective origins and influences. Current Directions in Psychological Science, 20(2), 119-123. doi:10.1177/0963721411402666

Ammerman, A. S., Lindquist, C. H., Lohr, K. N., & Hersey, J. (2002). The efficacy of behavioral interventions to modify dietary fat and fruit and vegetable intake: A review of the evidence doi:10.1006/pmed.2002.1028

Chang, S. J., Choi, S., Kim, S., & Song, M. (2014). Intervention strategies based on information-motivation-behavioral skills model for health behavior change: A systematic review. Asian Nursing Research, 8(3), 172-181. doi:10.1016/j.anr.2014.08.002

de Vries, H., Kremers, S. P. J., Smeets, T., Brug, J., & Eijmael, K. (2008). The effectiveness of tailored feedback and action plans in an intervention addressing multiple health behaviors. American Journal of Health Promotion, 22(6), 417-424. doi:10.4278/ajhp.22.6.417

Matsumoto, K., & Tanaka, K. (2004). The role of the medial prefrontal cortex in achieving goals. Current Opinion in Neurobiology, 14(2), 178-185. doi:10.1016/j.conb.2004.03.005

Pearson, E. S. (2012). Goal setting as a health behavior change strategy in overweight and obese adults: A systematic literature review examining intervention components. Patient Education and Counseling, 87(1), 32-42. doi:10.1016/j.pec.2011.07.018

Physical activity. (2017). The European Journal of Public Health, 27 doi:10.1093/eurpub/ckx187.687

Willmott, T., & Parkinson, J. (2017). Motivation, opportunity, and ability: Understanding new habits and changes adopted for weight management. International Journal of Consumer Studies, 41(3), 291-298. doi:10.1111/ijcs.12340

Wilson, K., Senay, I., Durantini, M., Sánchez, F., Hennessy, M., Spring, B., & Albarracín, D. (2015). When it comes to lifestyle recommendations, more is sometimes less: A meta-analysis of theoretical assumptions underlying the effectiveness of interventions promoting multiple behavior domain change. Psychological Bulletin, 141(2), 474-509. doi:10.1037/a0038295