Are you stuck in a cycle of unhealthy habits?
Today, we're diving into a topic that affects us all at some point — getting out of a ‘slump’. This term, while somewhat broad, essentially refers to those periods when motivation hits rock bottom - this might look like:
No motivation to cook,
No energy to exercise so you skip all your workouts
Smash Uber Eats
You're about as lively as a stoned sloth
If this sounds familiar, keep reading, as we’ll explore practical ways to pull yourself out of this funk - how to break the cycle and regain some positive momentum.
But first, why do we end up in a slump in the first place?
Here are the most common triggers I see
Several factors can trigger a slump:
Illness or injury
Post-holiday blues
Busy/overwhelming work spells
Personal/relationship issues
General low mood
Unfortunately, abandoning your healthy habits often makes you feel worse - less likely to do anything about it - a vicious cycle of negative choices. So yes, it can make you feel stuck, disillusioned, and frustrated.
Enough, of the Debbie downer! How do we fix it?
While each person’s situation is unique, there are some core strategies that can help anyone regain their motivation. Here are four key areas to focus on:
1. Lower Your Standards
This might sound counterintuitive, but it's about making your goals more achievable to build some initial momentum. For instance, if you usually aim for 10,000 steps a day, reduce it to 7,000. If you typically train five days a week, try for just two sessions. The idea is to create small wins that can help you build confidence and momentum.
2. Start Your Day with a Win
Look for something RIDICULOUSLY EASY! This could be anything from drinking a glass of water, taking your supplements, or going for a short walk. A tiny action that gives you a sense of accomplishment. This sets a positive tone for the day, often causing a domino effect of better choices.
3. Add Accountability
Accountability is crucial in reinforcing new behaviours. Anything that makes you feel more tied to your desired behaviour - essentially more consequence of not doing it. This could be things like: writing it down, finding a training partner or even hiring a coach (hint hint).
4. Use Forcing Functions
These are decisions that compel you to take action. For example, buying a dog will force you to walk regularly. Similarly, signing up for an event like a half marathon can provide a concrete goal to work towards and you don't want to look a tit on race day. These commitments help ensure that you follow through with your intentions.
Recap of Strategies:
Lower Your Standards: Make your goals more achievable to build momentum.
Start Your Day with a Win: Begin with a simple, positive habit.
Add Accountability: Use various methods to stay accountable.
Use Forcing Functions: Create external commitments to force you into action.
The initial phase of breaking out of a slump is all about creating momentum. It's important to understand that physical benefits might not be immediately visible, but the psychological boost from accomplishing small tasks are huge. Over time, these small wins accumulate, leading to more substantial progress.
If you found this episode useful, please share it with someone who might benefit from these tips. And remember, if you have any questions or need further support, you can reach out to me on Instagram at @peak.nutrition.coaching, or through my other social media channels.
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