A few weeks ago, I wrote to you about New Year’s resolutions and setting up a plan to help you succeed. I have my S.M.A.R.T. goal written down to keep me on track, so how can I fail?!? If only it were that easy! This follow-up piece is to talk about motivation. Outside of having my wife, family, and friends support me to help me stay motivated, self-talk and a few props can go a long way in filling some gaps!
What happens when I miss my workout or smoke a cigarette or eat that extra rich dessert? At that point, negative self-talk has the potential to derail everything. How many times have you said to yourself, “I have blown it,” “I can’t do it,” “I am weak,” or “I am a failure?” Our self-esteem takes a hammering and makes it hard for us to do anything other than return to the behaviour we wish to change. Often, this leads us to continue to undo all of the good work we have accomplished.
It doesn’t have to be this way. Many studies have shown that kind and positive self-talk is the most effective thing you can do to stay true to your goals. “I am worthy,” “I can do this,” “I lasted two weeks last time and I can do better this time.” Try it the next time you have a setback. It has been shown that during a quit attempt from smoking, kind self-talk is as effective as nicotine replacement therapy.
Finally, as someone who enjoys technology, I have become very interested in wearable health devices and smartphone apps. For about $100 you can purchase a device to monitor and track your daily steps (for example, a Fitbit). This is a great way to see if you are as active as you think you are, track your daily and weekly goals, and even share your journey with friends and colleagues for some healthy competition.
In 2013, it is estimated that over 35,000 apps are dedicated to health and fitness.
In recent years, the market for apps has exploded. You can find an app to do just about anything. I have an app that tracks my goals and sends me reminders when I need to run or exercise. I also have an app that counts my pushups when I touch my phone with my nose and cheers when I reach my daily targets. With these props, I am all set for motivating my new routine. I can hardly wait to get started!
You can also use SMS text messages to keep your motivation levels high. Two of my colleagues agreed to send each other a motivational, supportive message each day to keep on track. It’s a simple and effective plan and, so far, they are both reporting a positive impact to their healthy goals.
Power-up your self-esteem in 2014; Take control and imagine how healthy and happy the “future you” will be. The time you spend building resilience will pay dividends in the future. Be inspired and become the inspiration for your family and friends. You can do it!
What do you do to keep yourself motivated for change?
About Michael Melia
Michael Melia is the director for northwest mental health and addiction services. He is a registered psychiatric nurse and has a bachelor’s of science in nursing and has recently completed a master’s in business administration. Michael is serving as an elected board member for the College of Registered Psychiatric Nurses. When not working, he enjoys spending time with family, keeping fit and exploring rural B.C.