When your motivation dwindles..

SisepuedeLinda · October 2017

What do you do to help yourself?

I’m at a plateau and my motivation just turned off one day..I got behind in school and showed up late to work and stop counting/caring about calories. I’ve lost 25 so far but now I don’t know how to get myself out of this funk. I have a lot of family/home issues going on so I know it might be tied to emotion.. anyone gone through something similar? How did you get out of the hole? I know it takes one day at a time but I’ve been like this since the beginning of the month and can’t seem to shake it

GrumpyHeadmistress · October 2017

Once you have stuck to the plan for one day, the next one is a little easier. And the next after that is a little easier still. Take it one meal at a time and you’ll get into good habits.

SisepuedeLinda · October 2017

Thanks. It definitely will take time and my determination is still there I just have to find my way back.

GrumpyHeadmistress · October 2017

SisepuedeLinda wrote: »

Thanks. It definitely will take time and my determination is still there I just have to find my way back.

You can do it! Slow and steady.

VintageFeline · October 2017

I made logging my food an unavoidable habit. If everything else is going to hell in a hand cart it's just autopilot for me to have my phone with me when I eat and then I log as I go. If I relied on motivation I'd have never made it past a week I think!

richardgavel · October 2017

Agreed. Motivation only lasts so long. That's why habit formation is so important. I weigh every day, log food every day, read at least a few forum posts every day, and some kind of workout even if it's a 20 min walk. Those little habits keep me in line on the bigger ones and prevent me from straying too far away or for very long.

kommodevaran · October 2017

This is the time for which you (should) have been building good habits to cruise on.

brittyn3 · October 2017

I've gone through many lulls like this. Finally, climbing out of my latest one. Motivation is a fleeting, fickle, thing. Habits are what keep you going, but if you've lost the habit - you gotta focus on your goals. Remind yourself of where you came from, how hard it was to get to the point you are, and what it will feel like to go back to where you started. That usually pulls my head out of my butt long enough to reform my habits.

You gotta fake it until you make it. Go through the motions until it's no longer faking. You got this. It's normal!

steveko89 · October 2017

Motivation can only carry you so far, take steps to eliminate the option to make poor health/fitness-related choices to set yourself up for wins. Habit-building takes effort and won't happen overnight but it's huge when that lack of motivation, like you're describing, kicks in. This is going to look different for everyone based on pitfalls, goals, activities, etc.

Some things I do to help me stay on the right path:
- lay out my workout clothes and my pre-workout mix the night before in the bathroom. As soon as my feet hit the floor I'm only a few short steps to getting dressed and chugging Pre so I can efficiently work out.
- stopped carrying small bills and change to keep myself from hitting up the vending machine when I'm bored at work
- plan ahead bringing food for my lunch so I minimize the amount I go out for lunch without a plan, which usually leads to taco bell
- my wife and I grocery shop together to keep each other accountable as far as what we decide to bring into our home to eat.
- if I choose to go to town on some donuts, or pizza, or skip a workout I don't just punt on the whole day/weekend/week, nor do I beat myself up about it (at least I try not to). Don't compound a bad meal or day with a second, third, or fourth. Make a commitment to not miss two-in-a-row and you'll have less of a hole to pull yourself. Internalize what choice you made, recognize why you made it, if you're ok with making that same decision every so often (a monthly night out with friends or something), then roll with it. If not (i.e. doing this on a consistent basis is getting in the way of my goal(s)) figure out how to eliminate/minimize this choice as much as possible.

Other general tips I've heard related to the topic:
- schedule workouts in your calendar and treat them like any other important appointment
- find an accountability partner/workout buddy
- set carrot-type goals that force you to make a monetary investment and get you amped up to hit your goal for that event, occasion, trip, destination race, etc.

amandaeve · October 2017

I get in funks all the time. Even with the best of habits and intentions in place, sometimes I just don't care and get derailed. I now manage to keep them down to a few days, even when the emotions and crappy situations are taking priority. It took a long time to get as consistent as I am now. Here's how I got there:

1) Recognize this moment will pass. It's just a funk, and won't last forever.
2) Stick as best as I can to the habits mentioned above. I have my helpful/healthy habits written down and prioritized. At the end of every month I review how well I stayed on track. I have a trusted friend doing the same thing and we connect each month, even for a few moments to cheer for each other and hold each other accountable. What works will change over time.
3) If I can't get it together and skip something I had planned (which I did this very morning!) I pull out a list which takes first priority. It has the following things on it: 1- take a deep breath 2 - take a drink of water 3 - find something beautiful (wherever you are, there is something beautiful and amazing nearby. It could be a leaf, a photograph, a window, whatever. I sit there and spend some time contemplating how it is so amazing. Like, really thinking about it and going over the details. 4- Set in motion to do the next thing. Give up on the thing that you already missed. You don't have to finish, but commit to starting.

I missed weights this morning because I just didn't have it in me. This used to cascade, but using the steps above, I still got my cardio in. Because I got my cardio in, I'll stay on track with eating today and won't get totally derailed.

You might need to take different steps to get you there, but you will. So many people make it sound so easy. Motivation, habits, whatever- it hasn't been easy for me at all. It's hard. Especially when life sucks. But, I have stayed pretty much on track now for a long time, and you can too!

SisepuedeLinda · October 2017

kommodevaran wrote: »

This is the time for which you (should) have been building good habits to cruise on.

I thought I was being habitual for a while there when it was going good for like 10 weeks with occasional bumps.. but then I just stopped which was weird but obviously not fully stopped since I’m still here but I just have a lot more things on my mind now and not just like “oh what am I going to eat what fits in my calories” now it’s like “ok I’m pressed for time I’ll just eat to not feel hungry” which is what I’ve always thought.

SisepuedeLinda · October 2017

amandaeve wrote: »

I get in funks all the time. Even with the best of habits and intentions in place, sometimes I just don't care and get derailed. I now manage to keep them down to a few days, even when the emotions and crappy situations are taking priority. It took a long time to get as consistent as I am now. Here's how I got there:

1) Recognize this moment will pass. It's just a funk, and won't last forever.
2) Stick as best as I can to the habits mentioned above. I have my helpful/healthy habits written down and prioritized. At the end of every month I review how well I stayed on track. I have a trusted friend doing the same thing and we connect each month, even for a few moments to cheer for each other and hold each other accountable. What works will change over time.
3) If I can't get it together and skip something I had planned (which I did this very morning!) I pull out a list which takes first priority. It has the following things on it: 1- take a deep breath 2 - take a drink of water 3 - find something beautiful (wherever you are, there is something beautiful and amazing nearby. It could be a leaf, a photograph, a window, whatever. I sit there and spend some time contemplating how it is so amazing. Like, really thinking about it and going over the details. 4- Set in motion to do the next thing. Give up on the thing that you already missed. You don't have to finish, but commit to starting.

I missed weights this morning because I just didn't have it in me. This used to cascade, but using the steps above, I still got my cardio in. Because I got my cardio in, I'll stay on track with eating today and won't get totally derailed.

You might need to take different steps to get you there, but you will. So many people make it sound so easy. Motivation, habits, whatever- it hasn't been easy for me at all. It's hard. Especially when life sucks. But, I have stayed pretty much on track now for a long time, and you can tool!

Thank you for this advice! I think I do need to incorporate being more mindful because I have so many issues and bad situations going on lately I let them suck the positivity out of me and I just get stuck on those bad issues in my head over and over but maybe if I’m more mindful I can at least let my mind go to a somewhat better place for a while.

anyWendy · October 2017

You've gotten lots of good advice already.

When I got in a funk like that, losing motivation in many areas of life, what finally helped me was getting treatment and starting on an antidepressant.

I don't know your circumstances or what's right for you, but for me it was a lifesaver, and made everything else more manageable.

Adammmmm119 · October 2017

Think about why you started

lorrpb · October 2017

You don't have to "feel motivated" to log your food or exercise. Just do what you've always done. If I followed my plan only on the day's I felt motivated, I'd be back where I started 3.5 years and 150 lbs ago.

NotGuiltylawyer · October 2017

Take a moment for yourself, even if it's just taking a nice long bath, going for a walk outside, meditating.Just something simple. Clear your mind and relax. Think about the reason why you decided to take this journey and where it has taken you so far. Then remind yourself about your goals. I understand exactly how you are feeling, i have moments like this from time to time, life gets in the way. Chaos, stress... i find that if you are able to escape for a little bit and do something for yourself, it gives you the opportunity to think clearer and often, inspiration arises.

I did this tonight, i felt crappy, craved junk food, my house was a mess.I felt overwhelmed, anxious. I made the decision to get off the couch, put some nice music on and walked to the kitchen and did the dishes. It got me thinking... and made me re focus. I feel so much better. Instead of going to the store and getting a bag of chips and a pop, i grabbed an apple and a huge glass of water filled with ice and watched an episode of "this is us". Im ready to hit the gym tommorrow and enjoy my weekend on a positive note.

spiffychick85 · October 2017

When life gets hard...I simply give myself grace...an off time...I'll eat at maintenance...or skip a workout for resting etc. It passes and I move forward again. I don't have much to lose now, but I followed this same method while I was losing the 20+ lbs....give yourself some time to deal with things and come back stronger

kommodevaran · October 2017

SisepuedeLinda wrote: »

kommodevaran wrote: »

This is the time for which you (should) have been building good habits to cruise on.

I thought I was being habitual for a while there when it was going good for like 10 weeks with occasional bumps.. but then I just stopped which was weird but obviously not fully stopped since I’m still here but I just have a lot more things on my mind now and not just like “oh what am I going to eat what fits in my calories” now it’s like “ok I’m pressed for time I’ll just eat to not feel hungry” which is what I’ve always thought.

What I mean with "good habits", is habits that makes you feel good - happy, relaxed, strong - not virtuous. We can do whatever it takes for a while, as long as we are "motivated" (see results) and there are no obstacles. But we can't always see the immediate result of our actions, and life just happens. If you don't have a plan you can stick to when life happens, it's not really of any use. I have fallen into that trap many times myself. It sounds to me that you're making your food decisions pretty much the same way I used to do when I was "trying to eat healthy": "what healthy options do I have here". It never lasted very long, a year, max.

I have taken a new approach now: I have an idea of how much food is appropriate for me, and an idea of what foods make me feel full and energized, and strong feelings about what I like. I use those criteria to choose what to eat. That makes decision much easier - the decision comes from the "inside", not the "outside", I eat because I'm hungry and want to eat, and want to eat this, not to avoid becoming hungry and eat what I think I should eat. I don't have to "fight myself", so I can do this no matter what situation I'm in, no matter how I'm generally feeling. I guess this is bordering "intuitive eating". Maybe it's something you can look into too.

ISweat4This · October 2017

You need self discipline. It's natural to get into a funk sometimes but you have to fight it and get back to your goals.

clicketykeys · October 2017

Baby steps. Today is a hard day. Right now I'm at the gym. EVERY SET sucks. Sometimes ever REP sucks. But I can make myself do the next set. And each time I do that I'm closer to done!

SisepuedeLinda · October 2017

This is all great advice that led me to do a 5k hike on Saturday morning and I’m going again next weekend! Thank you all for taking the time to share your inspiration! I know motivation won’t take me too far that was probably the wrong word to use but now I have this thread to reflect back to when I’m feeling crummy again! It’s baby steps but at least it’s steps!

When your motivation dwindles..

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