You know when you are super excited about the possibility of a life change? You fantasize about this better version of yourself in your daydreams. You know you want this change to happen whether it is exercising more, eating healthier, doing more relaxation or meditating regularly-- or anything else you say and believe you want to do! You may start out with a ton of energy and enthusiasm! You’ve purchased a new exercise apparatus, cooking apparatus, meditation cushion, you feel set to make it happen…until…

One day the motivation is just zapped, it’s gone. Whether it’s when you are about to start moving forward towards this change or you’ve already begun making some progress and then suddenly you can’t seem to find the same energy you just had two weeks ago. Haven’t we all been there? What happens? Why does motivation go away?

I know for me it’s a negative space in my mind that tells me super mean things that zap my energy and motivation by appealing to my inner critic. These mean thoughts might be something like: “Why bother? What’s the point? You’ll never really stick with this because you never stick with anything.” If this mean approach doesn’t work, my mind takes on a different tone…enter the self-saboteur…

The self-sabotage mode thoughts are more sneaky, they make it look like they are looking out for me and using my own words against me—they say things like, “You are too tired today.” “You deserve a rest day.” ”You will do ____________ later because you really should ______________ right now.” “You need some self-care time.” Any of these sound familiar? You are not alone!

In my personal wellness journey, my current goal is to sweat more. When given the option between walking and jogging, I usually choose to take a walk. When given the option between a power yoga class and a restorative yoga class, I tend to choose restorative yoga. There is absolutely nothing wrong with walking and restorative yoga--they are wonderful sources of moving the body in a positive way. But they don’t cause me to break a sweat and my goal is to sweat for at least 30 minutes, 3-5 times per week!

I have allowed myself to ease into it slowly so I don’t shock my body and cause an injury. I have experienced the benefits--like feeling healthier, stronger, and less stressed. Then one day--it showed up—you know that part of yourself that works super hard to sabotage your progress. I call this part of myself the Deal Maker. It always has a deal, and it is super convincing.

My internal Deal Maker works super hard to get me off track! The thing is, when I fall for it and think I will take this great deal (exercise later today, exercise longer tomorrow…) with the Deal Maker, there is always another deal…

This is where developing the internal voice of your Inner Strength is absolutely essential for motivation. You need to have convincing comebacks prepared for your Deal Maker. Knowing what your Deal Maker looks and sounds like is key. Knowing what helps to get you out of your funk—or your Deal Maker thinking--will help you move through and past your resistance to change so you can continue to show up for yourself, your goals and your life consistently.

Here are 3 useful strategies to help you increase your Inner Strength. These strategies will help you build motivation, get you out of a funk, reassess your goals and get you back into consistent action mode!

1. Set a Specific, Doable and Desirable Goal with Action Steps

When you set a goal, you want it to be something specific, meaning measurable. You want it to be something that is doable within your daily life so you can make it happen. You want it to be desirable, you have to actually WANT to achieve the goal. The action steps are the little steps you take that move you in the direction of your goals. These steps are necessary to the process of creating the change you desire and to remaining motivated. They can also be simplified so that you don’t feel overwhelmed.

2. Have A Comeback Prepared!

Having a specific comeback prepared for your Deal Maker will allow you to be armed and ready when it strikes! If your Deal Maker often uses the excuse, you DESERVE _________________, because ___________________. These deserving statements can be quite convincing and send you into a space of not following through on an action step- guised as “self-care.” This will inevitably be discouraging because you will not make progress if you do not follow through with your action steps. In order to stop these inner negotiations, you need to have a phrase or comeback prepared! Something like, “I DESERVE to reach my goals,” “I DESERVE to feel healthy,” “I DESERVE to feel successful.” When you have these prepared you are more likely to tap into your Inner Strength which will create the progress you truly desire.

3. Make Decisions Based on How You Want to Feel

How do you want to feel? Motivated? Strong? Confident? Healthy? When you make choices that align with how you want to feel, you are more likely to follow the action steps you’ve created to reach your goals. Action creates positive feelings, action alleviates fear, action makes change happen! If you want to feel healthy, you have to actively choose to make healthy choices. If you want to feel strong, you have to choose to access your Inner Strength. Try setting an intention each morning. Ask yourself, “How do I want to feel today?” and let your actions, choices and decisions be based on this specific feeling. Notice the impact on your choices throughout the day.

These three strategies, when implemented together consistently is how you can make change happen. These three strategies will help you remain motivated and deal with any inner negativity that may arise, your inner saboteur, your inner fears. Action is the cure for fear. When you take consistent action, you will reach your goals.

Try these three ways to increase your Inner Strength and let me know how they work for you!

Day 1: What Do You Want?

What is the health-related goal that you have been meaning to do, you have been putting off or fantasizing about but have not yet made it happen? Ask yourself if there is a reason for this? Now, set a timer for 5 minutes and bring to mind what you want. Visualize it and stay with the imagery for the full 5 minutes. When the timer goes off, use this affirmation: “Today, I will focus my mindset on what I want.” Spend a few minutes reflectively journaling about your experience.

Day 2: Strengthening Your Desire

Day 2 day is about expanding and internalizing and strengthening your desire. Begin by visualizing what you want and while it is becoming stronger in your mindset, allow it to sink into your heart. Ask yourself: why do I want this? Allow yourself to tune into your inner desire and allow it to rest in your heart. Set a timer for 5 minutes and focus on how it feels to hold what you want in your heart center. Breathe and stay as focused as possible on your heart. Once the timer goes off, use this affirmation: “My mindset is becoming stronger with the strength of my desire in my heart.” Spend a few minutes reflectively journaling about your experience.

Day 3: Make it Happen!

Now that you have established what you want, you have felt the desire for what you want, now believe that you have the ability to make it happen. For the meditation, visualize yourself actively doing or achieving your goals. Set a timer for 5 minutes and hold this belief within yourself that you will maintain action towards your goals. You will make this commitment to yourself and believe in your ability to follow through. Once the timer goes off, use the affirmation: “I believe in my ability to achieve my goals.” Spend a few minutes reflectively journaling about your experience.

Day 4: Take Consistent Action

Action is the difference between wanting and creating. Action can cure any fears you have surrounding achieving your goals. Today, choose to take decisive action towards you goal. What you have in your mindset is focusing on action and the mindful meditation will be reflecting on the action you did take today. As you are ready for the meditation, reflect on the action you did take towards your goals. How does this reflection on your action make you feel emotionally, physically, energetically? Set your timer for 5 minutes and reflect on how it felt to take decisive action. Once the timer goes off, use the affirmation: “I create what I want through taking consistent, decisive action.” Spend time reflectively journaling about your experience.

Day 5: Maintaining a Focused Mindset

When you focus more on what you have accomplished and less on what you haven’t, you are more likely to feel accomplished and motivated. When you only focus on what you haven’t accomplished, it depletes your energy and will cause your mindset to waiver. Stay focused on what you want! Any time your mindset begins to waiver, check in with yourself. Remind yourself of what you want, reflect on your commitment to yourself daily. Set a timer for 5 minutes and visualize yourself pushing through any obstacle or challenge to achieving what you want. Notice how it feels to remain focused and to maintain this mindset of determination and overcoming obstacles. Once the timer goes off, use the affirmation, “I am committed to myself and what I want.” Spend time reflectively journaling about your experience.

Shifting your mindset is difficult. Often, we get stuck in old patterns and habits and can be hard to change. When you create a daily practice with devoted time to reflect and search inward, you will bring what you want into focus. When you are focused, you are more likely to maintain the positive yet challenging journey to continue the hard work. Showing up for yourself, showing up for your life, your experiences and choosing to keep your focus on what you want will help you maintain the ability to consistently make the decision to choose what you want. Set your mindset daily, take decisive action and you will find that what you want it on its way.