Getting motivated to achieve your 2023 goals is easier than you think
IF YOU HAVE CONCERNS ABOUT YOUR HEALTH, SEE YOUR GP. PHOTOS: GETTY. * EUROPEAN JOURNAL OF SOCIAL PSYCHOLOGY
Do you make the same resolutions every January, only to run out of steam? It could be that you’re simply not flexing the right ‘mental muscle’.
‘People don’t need to be born motivated to follow through with things,’ says psychologist Dr Sean Young, an expert in lifestyle change. ‘There’s no such thing as a motivated personality. Instead, people do things because of their context, by being in the right – or wrong – place at the right time.’ So if you’re keen to make your positive resolutions last all year, these motivational tips can help trick you into changing with minimal effort.
Have an action plan
It’s amazing how many of us embark on changes without a plan. Want to cut back on snacks? Don’t leave your favourite crisps in the cupboard. Instead, switch them for some healthy, appealing alternatives – it’ll feel less like you’re depriving yourself.
✣ TRY
Visualise your action plan by drawing a hot-air balloon at the top of a large piece of paper, and writing your goal on it. Draw a stick figure of yourself at the bottom. Then, on mini sticky notes, write down each step you can think of to help you get to the balloon. Arrange and rearrange the notes to find the best order. Then, keep it where you can see it to make sure you stick with it. Visualising the steps can help you set your goal in motion.
Think rewards
The idea of collecting ‘points’ and having targets to track is the latest thinking in healthcare motivation. It can add a competitive, fun edge to, say, your daily swim, says Dr Young. But the novelty of clocking up points soon wears off – as anyone with a fitness tracker that’s gathering dust will know. What works in the long term is making sure the habit is rewarding in the short term. Dr Young says this will happen if the goal is either social, changes your state of mind – so makes you feel happier, or it boosts your physical wellbeing – such as helping you sleep better or have more energy.
Focus on what you get from the habit and you’re halfway there. It may be that you enjoy the de-stressing effect of a good stretch in a yoga class, that you have fun in a gym class with friends, or you find you eat a healthier dinner if you go for a walk after work. Choose an activity you enjoy and the motivation will follow.
✣ TRY
If your goal is to exercise regularly but you’ve found it hard to visit the gy
