Staying motivated when life gets busy


The buzz of having a new wellbeing goal can spur you into action, but you need to make sure you stay motivated and keep focused, especially when life events get in the way. Busy work schedules, family commitments and a social life can all combine to distract you from your goal, but remember how important it is for you to achieve it.


Accept that life can be chaotic and if you can’t always follow an exercise schedule or eating strategy exactly how you planned it that’s OK, just do what you can. Remind yourself regularly of what you are trying to achieve and why. Stay focused on the benefits of healthy living at all times.


Write it down

Jot your goal down on a piece of paper or on your iPad and look at the goal each time you feel de-motivated. Professor Greg Whyte, who trains Olympians and also trained Eddie Izzard for an incredible 43-day marathon challenge, recommends pinning a list of your goals up in a prominent place in the house, like on the door of the fridge.


Find positive role models

If it’s a fitness or weight-loss related goal, find inspirational role models for motivation. There may be work colleagues or friends who have lost weight or improved their fitness and transformed themselves.


The world is full of inspirational examples of humans who have done incredible things. Fauja Singh took up running as a hobby in his eighties after his wife died. He went on to complete numerous marathons, inspiring millions of runners (old and young!) worldwide.


The late Jane Tomlinson took part in numerous triathlons and marathons, as well as cycling across the coast of America, with terminal cancer. She was given six months to live after her diagnosis, but lived for six years and still managed to complete sporting achievements that most healthy people would envy.


Whether it’s a friend or a celebrity who inspires you, find powerful role models whom you can think about when you feel motivation waning.


Keep a diary of your progress

At the end of each day, or every couple of days, jot down anything you did that will lead you closer to your goals. Share your goals with family / friends or on social media so that others will support and encourage you. This also commits you to completing that goal.


Celebrate success

Every milestone is worth acknowledging and celebrating to help keep you on track. Completing your first ten-minute run without being too out of breath, drinking eight glasses of water every day for a week or adding an extra portion of fruit and veg to your diet every day are all achievements. Once you’ve achieved something, give yourself credit for it. Use this to keep you motivated.

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