Lasting changes, and creating healthier habits doesn’t happen overnight- it takes time. It’s easy to start with a burst of enthusiasm, but new habits need patience, adjustments and often personal guidance to find what works for you.
I specialize in helping women over 40 build lasting healthy habits through focused work on the four pillars of health- which create a strong foundation for lasting change. When faced with a daunting challenge, like climbing a tall ladder, taking it step by step makes it more manageable The same applies to building your pillars of health. Each small step in nutrition & hydration, exercise, sleep and stress management brings you closer to your goals. Don’t pressure yourself to do it all at once. Make small changes each week and build on them for lasting results.
Maintaining motivation is key on your wellness journey. By staying focused and refreshed in your approach, you can stay on track with your health goals. If you need some encouragement for those new habits, here is the foundation I build mine upon and help my clients do the same.
Remember, the key isn't just in starting strong but maintaining that momentum throughout your journey.
Let's explore some strategies to help keep that drive going.
Start small to go big
When you look at a huge ladder or steep staircase, it can feel insurmountable. But if you take it step by step, it can feel a lot easier to manage. The same is true for building your pillars of health. Each little step you take to incorporate exercise, nutrition, stress management, sleep, and hydration will get you to where you need to be. Please don't put the pressure on yourself to do it all at once. Go about it by making small changes each week and building upon that foundation. This is much more likely to last than doing it all at once.
Understand Your 'Why'
The foundation of lasting motivation is understanding your 'why.' Ask yourself, why do you want to improve your health? It could be to feel more energetic, to manage a health condition, or to play with your kids without getting winded. Whatever your reason, keep it at the forefront of your mind. Write it down, create a vision board, or set a reminder on your phone. This constant reminder will be a powerful motivator, especially during challenging times.
Set Realistic Goals
Setting unachievable goals is a fast track to demotivation. Instead, set S.M.A.R.T (Specific, Measurable, Achievable, Relevant, Time-bound) goals. For instance, rather than saying, "I want to lose weight," say, "I want to lose 10 pounds in three months by exercising 30 minutes a day, five days a week." This clear, attainable goal gives you something concrete to work towards.
Track Your Progress
Tracking your progress is incredibly motivating. Use a journal, app, or a simple calendar to mark off days when you've met your goals. A visual representation of your consistency and progress can give you a significant motivational boost.
Find a Support System
Having a support system can be a game-changer. Surround yourself with people who understand and support your health goals. Look for a workout buddy, a support group, or even an online community. Sharing your journey with others can provide encouragement, advice, and accountability.
Celebrate Small Wins
Don't wait until you've reached your final goal to celebrate. Acknowledge and reward yourself for the small milestones along the way. It could be as simple as taking a relaxing bath after a week of consistent workouts or treating yourself to a new book. These celebrations keep the journey enjoyable and motivating.
Switch Up Your Routine
Monotony can be a motivation killer. Keep things interesting by changing up your routine. If you're bored with your workouts, try a new fitness class or switch your jogging route. Experiment with new healthy recipes to keep your diet exciting. Variety can reignite your enthusiasm.
Focus on How You Feel, Not Just How You Look
While focusing on physical changes is common, paying attention to how you feel can be even more motivating. Notice the increased energy, the better sleep, and the improved mood. These positive changes are powerful motivators to keep going. If you are ready to discover your personal path to perfect health, take the quiz here: 4 Pillars of health Quiz
Learn From Setbacks
Setbacks are inevitable, but they don't have to derail your motivation. Instead of beating yourself up, view these moments as learning opportunities. Analyze what led to the setback and how you can avoid similar situations in the future.
Stay Flexible
Life is unpredictable, and rigid plans can quickly become demotivating. Be flexible with your goals and routines. If you miss a workout, don't give up – adjust your schedule and keep going. Flexibility will help you stay motivated in the face of life's inevitable curveballs.
Keep Educating Yourself
Finally, keep learning about health and wellness. The more you understand the benefits of a healthy lifestyle and the strategies to achieve it, the more motivated you'll be to continue your journey. Follow health blogs, listen to podcasts, or read books on wellness topics.
Commit to physical activity more often
If you've never really found an exercise you love and stick with, take a moment to sit down and think about what activities you enjoy. Some people love going to the gym, while others prefer jogging in the park surrounded by nature. Plenty of people dance rather than lift weights, and just as many of them like swimming in the pool. Make a list of the things you enjoy doing, then devote 20 minutes per day to one of these physical activities.
Just say "no" to fad diets
Fad diets come and go for a reason -- they don't work. Your health will improve drastically when you focus on nourishing your body with healthy foods instead. Eating a rainbow of fresh foods, keep portions reasonable, and give your body what it needs. Focusing on whole foods will have you feeling full of energy within no time.
Take water with you everywhere
The best part of this pillar is you can shop for a new water bottle to take along. If you aren't a fan of water, get a bottle with a fruit-infusing aspect. That way, you can insert fruits and herbs to infuse your water with some flavor. You can also purchase water bottles with printed time slots on the bottle to remind you to drink throughout the day.
Turn out the lights
Sleep often falls last on our list. You can go through all those motions with exercise and eating right, and it won't make a difference until you let your body get the restorative rest it needs. Your body's cells are like the cleaning crew that comes out at night to get everything ready for the morning. Focus your intention on getting the 7-8 hours of uninterrupted sleep each night to get the rest you need.
Remember, staying motivated is not about having a constant high level of enthusiasm. It's about consistently making choices that align with your health goals, even on the days when you don't feel like it.
Additionally, focus on proper stress management. Try meditating, yoga, journaling, or simply breathing with intention. Finding your unique sweet spot in each of these pillars can be just what you need to feel your best every day.
By implementing these strategies, you can maintain your motivation and continue progressing towards a healthier lifestyle.
Take the free quiz to discover your unique path to more sleep, better energy and amazing health. Click here to get started —> 4 Pillars of Health Quiz
