Experts say that it takes three weeks of repetition for a behaviour to become a habit. And as those of us who have tried to make any kind of lifestyle change know, those can be three very long weeks! So how do you motivate yourself to get through that difficult period? Is it internal or external motivation that inspires you? 

Getting Started

Ask yourself: What motivates you? What drives you? Are you looking to lose a few pounds, pack on some lean muscle, or are you just looking to feel better in general?

Whatever your goals may be, it always seems hard to find the motivation to accomplish those goals. And it’s even harder to take that motivation and turn it into action — habits that transform the way you look and feel.

Here’s a method that might help you get started. What’s the best part? It’s super easy!

“Motivation is what gets you started. Habit is what keeps you going.”

— Jim Rohn

21 Days to Start a Habit

First and foremost, set your goals. Maybe it’s something as simple as adding more protein to your diet, taking your adorable pup on a 30-minute walk each day, or reading every night before bed. This is your goal so don’t worry about stepping outside your comfort zone just yet.

Now, take out your sticky pad. Write a number on each one (1 through 21) and stick them on your refrigerator for everyone to see. Watching the array of sticky notes disappear one by one will also give you great satisfaction that you are achieving your goal and creating a new habit, one day at a time. See, it’s a simple approach!

This doesn’t just work for fitness goals. If you want to make a habit of reading 20 pages in your book each night, this method can help. Just ask yourself what you want and go for it!

Helpful Tips

• Post motivational quotes around your house and at work. These work great for me! That way, every way you turn you’re always getting inspiring encouragement to keep going, make good choices and to stay positive.
• Give yourself rewards for each day you complete a goal! For example, if working out every day is your goal, find an empty jar and put $1 in for every workout you complete. And when you reach 100 workouts (that’s $100!) go treat yourself. Maybe with a massage or a new outfit. You earned it!If you’re looking to lose weight or gain muscle, try taking a class. It helps keeps things fresh and breaks up the repetitiousness of the gym.We all find ourselves stuck in ruts at one point or another. So challenge yourself! Start creating your future by finding the motivation to create new habits. Find out how great it feels to be in control of your future. Good luck!