The Science of Staying Motivated: Your Guide to Exercise and Healthy Eating
Have you ever noticed how much time we spend talking ourselves into starting a new diet or exercise routine? Sometimes, it takes longer to get motivated than to actually do the workout or make a healthy meal! Trust me, you're not the only one struggling with this. Getting yourself going can be the toughest part of building healthier habits. Between procrastination, life's many distractions, and those days when you just can't seem to find your mojo - it's challenging. But here's the good news: science has our back! Research in behavioural psychology has uncovered some really effective ways to push past these obstacles and create lasting changes. Let me share five practical strategies that I've found helpful in staying motivated on the path to better health.
1. Just Five More: The Power of Small Wins
Look, I get it - when you're staring down a big health goal like losing 50 pounds or running your first marathon, it can feel like climbing Mount Everest! But here's a little secret I've learned: you don't have to tackle that mountain all at once. Instead, let's talk about the power of "just five more" - it's a game-changer backed by science that makes those giant goals feel way more doable.
For Exercise: Here's what I mean - when you're struggling to get off the couch, don't think about that hour-long workout. Just tell yourself, "Five more minutes of walking" or "Five more squats." It's amazing how often this little mental trick works! Once you're up and moving, you'll probably find yourself thinking, "Hey, I'm already here - might as well keep going!" Before you know it, you've knocked out a solid workout without that initial mental battle.
For Diet: The same principle works wonders with healthy eating. Instead of overhauling your entire diet (which, let's be honest, rarely sticks), focus on adding just five more healthy choices to your week. Maybe it's switching out five sodas for sparkling water or adding five extra servings of colourful veggies to your meals. These might seem like tiny changes, but they really add up!
I love this approach because it takes the pressure off. You're not failing if you don't completely transform overnight - you're actually succeeding every time you make one of these small choices! It's like building a house - one brick at a time, and before you know it, you've created something amazing. Trust me, I've seen these small wins snowball into incredible transformations with my clients time and time again.
2. Set Interim Goals: Progress Over Perfection
Long-term goals like losing 20 pounds or running a marathon are important but can feel daunting. That's why I'm a huge advocate for breaking down these monster goals into bite-sized pieces that won't give you mental indigestion. Think of it like building a LEGO masterpiece - you don't dump all the pieces out and expect it to come together magically. You start with one brick at a time, right?
For Exercise: Let me give you a real-world example. Say you're dreaming of running that 5K (which is awesome, by the way!). Instead of heading out the door tomorrow expecting to crush it, start with something that feels totally doable - like jogging for just 10 minutes three times a week. Before you know it, those 10-minute jogs turned into 15, then 20, and suddenly, you're signing up for your first race! The key is to celebrate every single improvement, no matter how small.
For Diet: The same principle applies to your eating habits. Listen, I've seen too many people try to go from pizza-every-night to perfect-clean-eating warrior overnight. Spoiler alert: it rarely sticks! Instead, let's focus on weekly wins that actually feel achievable. Maybe it's swapping out those processed snacks for fresh alternatives three times a week or committing to cooking just three healthy dinners at home. These might seem like baby steps, but trust me, they add to massive changes over time.
The science behind this is crystal clear, and I've witnessed it firsthand in my practice: when you can see and celebrate those smaller victories along the way, your brain gets little hits of motivation that keep you pushing forward. It's like your brain goes, "Hey, I can actually do this!" and suddenly, you're ready to tackle the next challenge with even more enthusiasm.
3. Make a Public Commitment: Accountability Matters
Let's discuss something that's made a huge difference in my practice—the power of accountability! We're all human, and sometimes, we need that extra push to stay on track.
For Exercise: I always want you to get social with your fitness journey. Join a running group (trust me, those 6 AM meetups are way harder to skip when you know your buddies are waiting!), share your workout milestones on Instagram, or even tell your partner about your weekly fitness goals. I
For Diet: Want to know my favourite accountability hack? Start a healthy cooking Instagram account! Knowing that someone might check your progress can be super motivating, even if you only have a few followers. Share those meal prep Sundays, post your colourful salad creations, or start a WhatsApp group with friends who are also on a health journey.
Here's the fascinating thing about accountability - it taps into our basic human psychology. We're wired to care about what others think (yes, even those of us who claim we don't!). But here's my pro tip: keep those commitments realistic and specific. Instead of announcing, "I'm never eating sugar again!" (we both know how that usually ends), try something like "I'm meal prepping every Sunday this month" or "I'm hitting the gym three times a week." These are the kinds of promises you can actually keep, and trust me; nothing builds momentum like consistently delivering on your word!
4. Take Breaks: Rest as Part of Progress
Hey, let's talk about something that might surprise you - pushing yourself non-stop isn't actually the best way to reach your health and fitness goals! I know it sounds counterintuitive, but I've seen this time and time again myself and others. Your body and mind actually need those recovery periods to grow stronger and stay motivated. Think of it like charging your phone - you wouldn't expect it to run forever without plugging it in, right? The same goes for your body!
For Exercise: Trust me on this one - scheduling regular rest days isn't being lazy; it's being smart! I always recommend my clients take at least one or two full rest days per week. On those "off" days, try some gentle movement like a relaxing yoga session, a peaceful nature walk, or even just some simple stretching. Your muscles will thank you, and you'll come back to your next workout feeling energised and ready to crush it!
For Diet: Let's get real about this—being too strict with your diet is like trying to hold your breath underwater. Eventually, you're going to come up gasping! This means enjoying those occasional treats without beating yourself up about them. Have that piece of cake at your friend's birthday party, savour that weekend brunch, or enjoy a small dessert as part of your weekly routine. The key is making it intentional and planned, not reactive and guilt-ridden.
The science behind this is fascinating - research consistently shows that taking strategic breaks not only prevents that dreaded burnout but actually helps you stick to your healthy habits long-term. It's like what James Clear (author of "Atomic Habits") always says - even small breaks can work wonders for your mindset. I've found that something as simple as a 10-minute walk outside or a quick meditation session can completely shift your perspective and help you tackle challenges with fresh energy. Remember, sustainable progress isn't about going hard 24/7 - it's about finding that sweet spot between pushing yourself and giving yourself grace.
5. Set Deadlines: Turn Intentions Into Actions
Listen, I'm a big believer in deadlines. They're like that friendly nudge that turns your "someday" plans into "let's do this!" actions. Whether you set them yourself or they come from outside, deadlines can be that extra spark you need to get moving.
For Exercise: Here's what works really well - sign up for something specific like a fun run or fitness challenge coming up. When you've got that date circled on your calendar, it suddenly makes your training feel real and purposeful. I've seen this work wonders with my clients!
For Diet: The same goes for your eating habits. Try setting clear timeframes for your goals - something like "By the end of April, I'll have switched my afternoon cookie to fruit." Simple, specific, and totally doable!
But here's the thing—don't go overboard with super strict deadlines that will stress you out. The goal is to feel energized and motivated, not overwhelmed. Think of deadlines as friendly reminders, not scary ultimatums!
Additional Tips for Long-Term Success
While these five strategies are effective starting points, consider layering additional techniques for sustained motivation:
Find Activities You Enjoy: Choose workouts or sports that genuinely excite you—whether it’s dancing, hiking, or swimming—to make exercise feel less like a chore.
Track Your Progress: Use fitness apps or journals to monitor improvements in strength, endurance, or dietary habits over time.
Reward Yourself: Celebrate milestones with non-food rewards like new workout gear or spa days.
Create Habits Through Repetition: Perform healthy behaviours consistently in the same context until they become automatic (e.g., always exercising right after work).
Build a Support System: Surround yourself with like-minded individuals who share similar health goals for encouragement and accountability.
Final Thoughts
Changing exercise and diet habits isn’t easy—but it’s worth it. By applying science-backed principles like starting small, setting interim goals, making public commitments, taking breaks, and using deadlines strategically, you can create lasting changes that improve your health and well-being.
Remember that progress is more important than perfection. Every small step forward brings you closer to your ultimate goal of living a healthier life. So start today—whether it’s taking that first five-minute walk or swapping out one unhealthy snack—and watch as these small changes lead to big transformations over time!