MOTIVATION !!!

Motivation is a powerful, yet tricky beast. Sometimes it is really easy to get motivated, and you find yourself wrapped up in a whirlwind of excitement. Other times, it is nearly impossible to figure out how to motivate yourself and you're trapped in a death spiral of procrastination.

Let us take a look at the science behind how to get motivated in the first place and how to stay motivated in the long-run.

Remind yourself of your goals.

Usually before devoting time to any specific endeavour, we tend to make short and long-term goals. Remember to keep your goals realistic, that way you won’t be disheartened if you don't reach them. That doesn't mean you can't push and challenge yourself though, if you don't challenge yourself, then it's not really a goal. 

Make weekly checkpoints to track your progress. 

Everyone needs to see how they are keeping up with their goals if they want to stay motivated. If you see that you are on track or even excelling every time you check your progress, you will be motivated and happy that you are getting there. If you see that you are lagging on your goals, it may be the kick start you need to help get you back on track.

Make sure to reward yourself every time you achieve your weekly goals. 

This could be as simple as a bowl of ice cream after a long, hard week of working out or as rewarding as a trip to the spa for all your hard work. Whatever rewards will keep you going are the ones you should be giving yourself.

Give yourself breaks. 

Sometimes even the most determined people get overwhelmed. You may be burning yourself out, and a much-needed break might be just what you need.

Don't be too hard on yourself. 

Everyone falls short sometimes. If you fail to meet your goals for the week, take it as a lesson. Try to complete your next target ahead of time, so that you can use the time saved to complete the previously unfinished work. It's not always about how hard you hit, but how well you can take a hard hit and keep moving on. Don’t ever dwell on failure.

Take control over what you can, and stop worrying about what you can’t. 

Some things are within your control, while other things are not. Learn to recognize the difference. 

Have an expectant attitude.

You will get what you expect. Expect something great to happen for you every day and it will. Say aloud each morning to yourself in the mirror, “I expect something good to happen for me today!”