How do you stay consistent with new habits when motivation fades?
Hi everyone,
I have been trying to build some better habits lately like exercising regularly, reading more and reducing screen time but I always seem to lose motivation after the first week or two. I will start strong then slowly slip back into old routines. I have read a few wikiHow articles on habit building but I am still struggling to stay consistent once the initial excitement wears off.
Does anyone have tips or strategies that actually work when motivation dips? How do you push through those off days when you just do not feel like sticking to the habit? Would love to hear what is worked for others—whether it is routines, tracking methods, accountability or anything else.
Thanks in advance.
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Figure out what the ultimate goal is and then work backward from there. Determine what the basic steps are to reach your goal, and sometimes that involves very small tasks like setting an alarm and waking up at a particular time five days a week, or just getting up, making your bed, and getting your day started doing some kind of activity that pushes you toward that goal.
As you get into the habit of doing these small tasks back to back, usually what happens is the larger habit starts to take shape, and your mind gets used to doing these things on an ongoing basis. These tasks will start to become automatic and you’ll get faster at them. Once you make those small steps, it will become so much easier to accomplish bigger and bigger goals, because your brain learns that these habits are already very quick to establish.
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As you get into the habit of doing these small tasks back to back, usually what happens is the larger habit starts to take shape, and your mind gets used to doing these things on an ongoing basis. These tasks will start to become automatic and you’ll get faster at them. Once you make those small steps, it will become so much easier to accomplish bigger and bigger goals, because your brain learns that these habits are already very quick to establish.
Good on you for trying to develop healthier habits! It's hard to do, but one of the best ways to stay motivated is by starting small. It sounds like you’re tackling a few difficult habits at the same time, which may make it easier to get burned out or discouraged. But taking each new habit in bite-sized chunks may make it easier for you to adapt to them.
For instance, rather than deleting social media apps from your phone, allow yourself 30 minutes a day of social media time (your phone may even have a timer you can set). Or if you’ve challenged yourself to read 20 pages a day, reduce it to just 5 pages, or even a single page: you’ll feel accomplished when you do it, and maybe even motivated to keep going.
Another way you can stay motivated is by getting a friend to join you for company and accountability: in particular, working out with a buddy can make it way easier to stick to the habit.
Above all, go easy on yourself. Nothing kills motivation like shame and guilt! Remember it’s hard to stick to new habits, and you can always start again if you fail. Good luck!
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For instance, rather than deleting social media apps from your phone, allow yourself 30 minutes a day of social media time (your phone may even have a timer you can set). Or if you’ve challenged yourself to read 20 pages a day, reduce it to just 5 pages, or even a single page: you’ll feel accomplished when you do it, and maybe even motivated to keep going.
Another way you can stay motivated is by getting a friend to join you for company and accountability: in particular, working out with a buddy can make it way easier to stick to the habit.
Above all, go easy on yourself. Nothing kills motivation like shame and guilt! Remember it’s hard to stick to new habits, and you can always start again if you fail. Good luck!
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