3 -times motivation dips (and what to do against it)

I try something else today.

In the last 15 years of working with customers, I have learned that success in fitness is not just about knowing it What To do … it’s about having strategies when things are inevitably difficult.

Where do the habits usually collapse? Why bubbles motivation? And what can we actually do Do about it?

Behind the scenes I built a “coaching toolkit” that orders all of this. (In its current form there are 7 major challenges, 22 underlying causes and over 50 tactics that I use with customers to help them stay on the right track.)

Today I only want to enlarge part of this tool kit: The motivation dives three times and how you react.

I recorded a 15-minute video that went through these ideas. You can see it ​On YouTube​Or treat it like a short podcast as you drive, cook or fold laundry.

And if you prefer the quickly hit version, you will find the highlights here:

DIP No. 1: The initial pressure

If you have difficulty starting with a fitness plan or saying yourself: “I just can’t be motivated”, then this is for you.

While this looks like a motivation problem, it often covers a resources Problem.

If you are already super stressed, employed and have a ton on your plate, it is really difficult to give fitness over everything else.

Here are three tactics that you should try:

• The big why: Connect your goals with your basic values ​​by being important several times according to “Why” change. No resource problem is addressed directly in and of itself, but it can be helpful to resort if you make decisions about where you have to focus on your time and energy.
• ​Bundling of temptation​: Combine something challenging with something gratifying.
• ​Update your bat cavity​: Make small changes in your area to promote your desired behavior.

DIP No. 2: All-Or-Nothing

If you start really strong, but have difficulty staying long enough or saying yourself: “I fell off the car and just couldn’t get up again.” This is for you.

We often put a lot of pressure on ourselves to do everything perfectly now. To do this, add our tendency to put on our blinders and try to simply push through, and we imagine to repeat this pattern. And over. And over.

Here are two tactics that you have to try:

• ​Switch on the selection mode​: There is no “normal” day. Let’s plan for it!
• Set a accumulation target: Instead of building a perfect strip, concentrate on the accumulation of practice instead.

DIP No. 3: ambiguous results

If you were consistent for a while, but have the feeling that you still have no big changes, it can be really difficult to stay motivated!

This is one reason why we found that it is so important to visualize your progress over time.

Here are two tactics that you have to try:

• Zooming, zooming out: Laser in your daily habits and workouts and collect data. Then step back every 2-6 weeks and evaluate your progress. This helps you to avoid constant comparisons and at the same time to make the course corrections.
• Stack of progress: Ask yourself: What did the progress of my workouts and habits look like in the past 4-6 weeks? When things stagnate, think of a small adaptation that you can make to get the ball rolling again. This could look like adding a few repetitions to your exercises, taking a walk during the day or dressing up on the next ​Nerd fitness nutrition live​!

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That is the core – but that ​The video​ Graprees deeper into the details of the individual.

I would like to hear from you: do you like this format? Further information in the whiteboard style of great ideas that you can return to? Just hit the answer and let me know. -Frosted

PS we set! We are looking for one ​Marketing specialist for our team at​ And work closely with me!

If you have the experience and driving to help us make a difference in the fitness industry, please read the link and consider applying. ❤️