MoHow Posted By: Dr. MO As I mentioned in Part One of this post, all of us feel low and unmotivated at times. And, sometimes we may in fact feel so crumby that even thinking about feeling better seems impossible..
The truth is, it’s not hopeless. We can restart our momentum with some small steps and can get moving again along the path of healthy living.
I’ve been there, in that place where ‘up’ seems to be a million miles away. You’re not alone.
Yesterday I shared 6 strategies that I use to leave ‘feeling down’ behind and to revitalize myself. Today I am adding 6 more. Here they are:
1. Realize that life is a wave. Momentum is not a constant thing that is always there for you. It is sometimes high and sometimes low, just like the tide. We need to realize that when it is low, we can make it high again. With positive momentum thinking it comes back. Reading about your goal, asking for help , and doing some of the other things listed will increase your momentum.
2. Maintain your momentum. Whatever you do, don’t give up. Even if you aren’t feeling motivated today, or this week, don’t give up. Think of your life as a long journey, and your slump as a little bump in the road. You can’t give up with every little bump. Stay with your endeavors for the long term, ride out the ebbs and surf on the flows, and you’ll get there.
3. Start small. If you are having a hard time getting started when you feel low, it may be because you’re thinking too big. If you want to get going again, for example, you may be thinking that you have to do significant exercise 5 days a week. Instead, begin with small steps. Just do 5-10 minutes of exercise. Commit to 5-10 minutes of exercise per day for one week. You may want to do more, but just stick to 5-10 minutes. Make it so easy, you can’t fail. Exercise at the same time, every day. some sit-ups, pushups, and some jogging in place. Once you’ve done 5-10 minutes a day for a week, increase to 10-15 minutes, and stick with that for a week. In a month, you’ll be doing 20-30 minutes daily.
If you want to get up and out of bed earlier, don’t think about waking at 5 a.m. Instead, think about waking 15 minutes earlier for a week. That’s all. Once you’ve done that, wake 30 minutes earlier than that.
4. Call for help when your momentum ebbs. Having trouble? Ask for help. Email me (email@example.com). Join Maintain Momentum. Get a partner to join you. Call a friend. Choose someone who cares about you and is responsible, just tell them your problems, and talk with them. Ask for advice and support. Ask them to help you overcome your slump. It works.
5. Think about the benefits, not the difficulties. One common problem is that when we feel lousy we think about how hard everything is. Doing anything sounds so hard when you are feeling blue. Just thinking about doing work makes you tired. But instead of thinking about how hard something is, think about what you will get by doing it. For example, instead of thinking about how stressful doing your taxes is, focus on how good you’ll feel when you’re done, and how you’ll be happier and will feel lighter over the long run. The benefits of ‘doing’ will help energize you.
6. Dispute negative thoughts; replace them with positive ones. It’s important to start tracking your thoughts. Recognize negative self-talk, which is really what’s causing your slump. Just spend a few days becoming aware of every negative thought. Record your thoughts using the Thought Tracking Exercise available on the Maintain Momentum member dashboard page. After learning techniques from the Momentum Mind program you will be able to identify your dominant negative thinking patterns and replace your negative thoughts with more constructive, positive thoughts. You will replace “This is too hard!” with, “I can do this!”
If you found this post useful consider subscribing to this blog, and if you want more help and support, including the MOmentum Mind thinking training course, personalized training and coaching, and a wide range of specific motivational tools, resources, and a morning boost in the form of my morning email AmMo to help you get going every day, consider joining www.maintainmomentum.com.