6 Steps to Staying Motivated

Many of us are motivated to eat right, exercise, live healthy, etc., but staying motivated is more challenging.

Here are a few ways that I have learned to keep my mojo flowing over the years.

Know Your Why:   If your reason for making healthy change isn’t strong, you can quickly become unmotivated. For instance, wanting to look good in a bathing suit this summer vs. desiring to live a long healthy life are two completely different sentiments. The first why feels temporary. The second why feels like a long-term commitment to self.

Gamify It:  Making diet and exercise a game has changed my thinking around the process. For example, I sometimes use a calorie app to manage my food intake. As I enter my food into the app, I try to see how close I can get to my allotted calories without exceeding them. Instead of being rigid and stressed out with the app as I was in the beginning it now has become a game I can have fun with.

Tracking: Tracking is a process where you use a visual aid to keep the motivation going. Like me, you can use an app or stars on a wall calendar. I go into detail in this prior post on how to do this. Like the above tip, tracking also works to gamify your exercise. When I see stars filling up my calendar each day, I feel like I am winning the game.

Mentor/Coach:  Connect with people already where you want to be to help guide and support you on your journey. Not only will they help you stay accountable to yourself and teach you methods for success, but they can also be your greatest cheerleader.

The Buddy System:  Surround yourself with positive people. Find a friend, family member, or a support group to keep your mojo flowing. Making lifestyle changes with a buddy can make doing the work fun. For example, my husband and I have the same long-term lifestyle goals. So having him by my side makes what can often be hard work enjoyable.

Reward Yourself:  When my husband and I started being mindful of our diet, we realized that we needed to have one treat a week to relieve the pressure of being vigilant for the rest of the time. The first time we permitted ourselves to do this, we went a little crazy. It took a few weeks, but we are now down to sugar-free chocolate pudding with light whipped cream on a Saturday night. We needed to be excessive in the beginning to learn that we didn’t want to be excessive.

Note:  A reward does not have to be food! It can be bringing yourself on a date, having that glass of wine, or buying a new pair of shoes.

Bonus Tip

Be Gentle With Yourself:  You will not do “it” perfectly all of the time. However, that does not mean you have failed. The key is to start again and then again if you need to. That is part of the fun of playing any game. You keep playing until you’ve won the game.


Della offers weekly yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here.

Wellness Tip: Measure Your Food

Are you like me and don’t know what a serving looks like? I want to think I do, but time and time again, my waistline tells me otherwise. We have been socialized to supersize everything on our plate so no wonder we are confused about what a portion really looks like. Did you know that a serving of cereal is either 1/2 or 3/4 cup, depending on the brand? Who pours 1/2 cup of cereal in their bowl?

I know measuring and weighing our food sounds tedious and obsessive. The key is to think of this as a learning tool to retrain your mind to understand accurate portion size. Once I started measuring and weighing my food, I could more easily practice mindfulness around my meals. When I use this tip, I don’t overeat, am not sluggish after a meal, and don’t get an upset stomach.

I love the practice of my friend Katelyn. She manages portions by using a small salad plate. You can only put so much food on a small plate.

Some people use the palm of their hand as a reference point to determine portion size or you can visualize a deck of cards as another method. What tips do you use to bring awareness to your portion size?


Della offers weekly yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here.