Motivation comes in a variety of forms. Here is how to keep it moving …

As defined by Merriam-Webster dictionary, momentum is “a strength or force gained by motion or by a series of events.” What better way to give flight to your goals, fitness or otherwise, than by momentum!

How to Increase Momentum

Acknowledge each step.

Momentum gains its power from activity, motion. The basic science of momentum focuses on the impact of putting mass into motion. A single step mobilizes a person toward or away from something. That one step can be the start of— the momentum for— an entire journey toward your goals.

Easily, you can turn a step into a journey by acknowledging the step itself. (There is that mindfulness approach at work again!)

Make a Plan

Create a plan. Then, check that off your to-do list.

Determine your goal and the reasons for it. This sparks action based on aspirations. When repeated over time, this action becomes a habit. And habits allow us to autopilot everyday activities to efficiently follow the necessary steps toward goal attainment. Those habits fuel momentum. We can proceed toward our goals without a constant inner debate on how to act or what to do. In other words, you stop questioning whether to exercise. You simply do it, sort of like brushing your teeth.

With a plan, you can anticipate the outcome (reward). This allows you to recognize the importance of small changes or actions needed to help achieve the goal. Know what you want to accomplish. This gives momentum to all the effort and dedication needed to achieve that goal.

Snowball It

Often, the “snowball effect” is perceived as negativity rolling and growing out of control. Little things, like a missed fitness class or a mediocre workout, can easily snowball into a weakened fitness commitment. Momentum is gathered, leading to more excuses, absences, and poor choices. Melt away those perceptions and snowball the positive instead.

After you create a detailed plan on how to achieve your goal, tackle the easiest items first. Here’s an example based on a weight loss goal:

Your list may look like this: 1. Eat healthier meals. 2. Don’t skip breakfast. 3. Schedule a personal training session. 4. Incorporate weightlifting into my routine. 5. View the Center’s Group Fitness class descriptions. 6. Add an hour of cardio to my weekly workout.

At the robust beginning of any journey, excitement makes one inclined to believe numbers 4 and 6 should be top priority. However, research proves the brain is more motivated by small quick wins. Success gives momentum to success.

Instead, tackle weight loss actions that can be completed quickly. Think of it as lighting the match that builds a fire. This approach inspires more doing. Tackle numbers 3 and 5. They can be accomplished quickly by a short visit to the Center’s website. Peruse the trainer bios; find a good fit for your needs; click to schedule. Click on the Group Fitness class descriptions. Choose a few options that accommodate your interests and fit them on your calendar.

Success perpetuates itself. It sends reinforcing messages to your brain that confirm, “Yes, I can do it! I am doing it!” This momentum motivates you to dedicate more effort to your goals, which leads to more success. Loading up on small successes energizes your journey toward achieving the bigger goals.

Persevere

Newton’s Law says it best, “An object in motion stays in motion …”  Setbacks are an inevitable part of life. However, even they require motion—a setting back. A chance to examine, learn, and grow. Do not allow yourself to become stationary. Move in any direction (life is full of options) toward your goal and continuously build momentum.