14 Day Challenge – Day Eleven

Today is the 11th day of this challenge!

So… Are you tired of it yet?

It’s around this time – maybe after a little longer – that people start dropping away.

Is that going to be you?

How can you ensure you keep this up?

Well, a workout program and diet plan that’s actually easy to stick to will go some way to ensuring that.

But even so, people will still fail.

There is a definite percentage of people on this very 14 day challenge who won’t complete it. Have already given up, even.

What are you doing to ensure you’re not one of them?

About Motivation and Discipline

At this stage, your motivation is probably still extrinsic.

That means there is some sort of external reason that is motivating you to continue working out eat well.

This could be something like a holiday, a wedding, your family telling you you need to do this, etc.

Until working out and eating well become intrinsically motivating, you are at risk of falling out of the routine of it and stopping altogether.

When something is intrinsically motivating, you are motivated to do it purely for the enjoyment of doing that thing.

Once you reach that point, doing it is the motivation itself. Not doing it makes you feel strange, like you’re not being true to yourself – so you can’t stay away.

THAT is where you need to get to.

Right now, you need to exercise willpower and discipline to stay the course. It won’t always be like that. It will get easier. By exercising discipline, you improve your willpower. Right now, it’s hard, but in future it will be easier.

What can you do to set yourself and your environment up so that it pushes you to the right decision?

Some people have to throw all junk food out of their house.

Others have to brush their teeth immediately after dinner, so the idea of eating something sweet is unappealing.

Some have to impose rules like “I only eat between 12pm and 6pm”.

Others “close” their kitchens for the night after they’ve made dinner. Wash all the dishes, clean all the surfaces, sweep the floors, turn out the lights.

Some set out their workout clothes and shoes outside their bedroom door the night before, along with their bag for the gym, so they have to step over it when they get up the next morning.

Do You Have Any Accountability?

What are the consequences if you don’t stay on track?

Does anyone care?

If the only one holding you accountable is YOU, then you’re less likely to stay the course.

Think about jobs you’ve had. Would you have actually done anywhere near as much of the work in as much of the time if your boss or clients weren’t expecting anything of you, didn’t set deadlines for actions, never checked if you’d done it and didn’t care?

You’d have taken it easy, for sure!

When someone is expecting something from you, you don’t want to let them down. This is accountability. Only being accountable to yourself requires a huge amount of discipline and there are no consequences if you let yourself down.

Simple accountability such as “my coach will be disappointed in me” or “the money I’ve invested in this process will be a waste” can be POWERFUL at keeping you on track.

Today’s Actions

Set yourself up to win. Reflect on the challenge so far and note the things that sent you off track. Was it certain situations? Were there certain triggers? Did you lose motivation at certain times?

Try some of the above tips or invent your own systems and strategies to keep you on track, based on where you’ve been going wrong. Most decisions we make are actually not really decisions, they’re habits. You can avoid making the wrong decisions by controlling your environment a little more. Make it easier to choose the right option and win, and harder to choose the wrong option and lose.

Get some accountability: Tell someone about what you’re doing. Tell them you’re making a lifestyle change to eat better and work out. Get them to check in on you, or tell them you’re going to check in every Sunday with your actions, wins and struggles that week. If you really struggle, then put something on the line. Make a bet with somebody. If you don’t follow through, you’ll give them money.

This is the extra value a coach provides. Your coach invests time building you a plan. They check in on you regularly. Do you want to ignore their check-ins? Do you want to reply and say you’ve not done any of the workouts this week? Want to waste their time and the money you’ve invested in the process? No you don’t, so you’re more motivated to execute on the plan

Are you still here? Check in over on Discord and let us know what little “hacks” you’ve thought of to help you stay on track, and how you’re keeping yourself accountable!