Marije: I always advise clients struggling with motivation: Focus on quick wins and celebrate your successes!
Yes, really. Setting goals is essential, but honoring your achievements is equally vital. By quick wins, I mean savoring the positive feelings from each healthy choice, not just the final outcome.
How it works:
Start with daily goals, such as:
1. Exercise today
2. Prepare a healthy lunch
3. Finally finish that presentation
Then outline weekly targets, like:
1. Complete admin tasks and all to-dos
2. Skip alcohol
3. Exercise three times
Keep goals realistic
Choose how many to set, but ensure they're achievable and within your control. Avoid things like 'lose two kilos'—you can't dictate exact weight loss. Instead, focus on controllable actions like workouts and avoiding snacks.
Time to celebrate!
Review progress weekly at a set time, say Friday afternoon, paired with something enjoyable like a casual happy hour. That's your reward! Tip: Do it with a friend and toast to your wins. I do this every week, and it keeps me steadily advancing toward my goals.
One step closer
Trust me—this is the most effective and enjoyable way to maintain motivation and achieve success, no matter your goals. Need more? Check my blog: A goal without action is just a dream.
Handy tool
Download the free Fitness Bible Slot Contract. It's the schedule from my book to commit to your goals and celebrate successes.
Good luck!
Marije
Marije de Vries (1981) is an entrepreneur, trainer, and coach in the fitness industry and corporate world. Through her proven change program, she guides thousands of men, women, and professionals to an ideal lifestyle annually. She blogs weekly for Santé.
Marije's book Fitness Bible for Women is available now. Visit www.fitnessbijbel.com
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