How to stay intrinsically motivated for long-term habits

 

Maintaining motivation while learning new habits is a key element to successfully implementing change. Rely on the following rules:

• Set specific, realistic and measurable goals to clearly understand what you want to achieve and track progress.
• Break big goals into small, achievable steps. This will make the process manageable and provide instant wins.
• Set realistic expectations.
• Develop a detailed action plan.
• Imagine success. Visualization is a powerful motivator that will support confidence in difficult moments.
• Share your goals with close friends or family.
• Establish a system of rewards and incentives for achieving small and large goals.    
• Don't be afraid to revise your goals if necessary.
• Evaluate your progress and focus on your successes.
• Read books, listen to podcasts and look for sources of inspiration - this will keep you interested.

Remember that staying motivated is an ongoing process. Sometimes you have to adapt to new circumstances and find new sources of inspiration.

The effectiveness of resource-based psychological support for the formation and maintenance of motivation in the process of change and development is illustrated by the following case. V. addressed the problem of excess weight, aggravated by constant setbacks and difficulties in the family. V.'s motivation was unstable: from high-volitional efforts to complete apathy and breakdown for a long period. V. came to the “Wings for Dreams” program with a weight of 167 kg and a height of 184 cm, after 8 months he lost 64 kg and maintains nutrition and physical activity today. 

 

The main difficulty in this case was identifying blocks and resistance on the path to motivation B. After this, the process of change became more comfortable. The emotional support received and effective coaching strategies allowed me to overcome natural periods of difficulties and maintain a positive mental attitude. 

 

In the process of working in the “Wings for Dreams” program, an effective action plan was developed to achieve the request identified by the client. Directed efforts facilitated the process of transforming V.’s lifestyle, and also made it possible to discover self-regulation mechanisms to overcome temptations and procrastination, which undermined motivation.

 

How to overcome problems and breakdowns

The main problem that people who decide to learn new skills face is failures and setbacks. As you explore the process of working on developing healthy habits, use mindfulness and pay attention to the following points:

• Try to understand why the breakdown occurred - whether it is due to external circumstances or internal factors.
• Don't take a relapse as a failure. Relapse is a natural part of the change process, so see it as a chance to grow and learn about yourself.
• Seek the solution to the query: "What insights can I glean from this encounter?"
• Reconsider your goals - perhaps your initial aspirations are too ambitious or unrealistic, and make adjustments.
• Develop a new action plan with specific steps to recover from the breakdown. Discuss difficulties with friends, family or a learning partner. Getting support and understanding will help restore your motivation.
• Apply the principle of tomorrow. If a breakdown occurs, don’t get hung up! Instead, decide to start again tomorrow. Don't use failure as a reason to give up on your goal!
• Evaluate resources: knowledge, skills, experience or external resources.
• Focus on the positive aspects - achievements and efforts, and not just on failures.

Remember that relapses are part of the process. It is important to learn not to despair, but to cope with them and continue to move forward.

 

Lifestyle Integration: Methods for integrating habits into your daily routine without stress

Integrating good habits into your life is an important step that allows you to make changes stable and natural parts of everyday life. Focus on incremental improvement and accept the process as an element of personal development that takes time, patience and consistency. 

 

This process is individual and takes into account a number of factors, including the level of motivation, the degree to which the new skill fits into the current lifestyle, and the willingness to change and the effort required. Here are some general observations:

It is often stated that new habits take 21-30 days to become part of a daily routine - about the same time it takes the brain to reinforce a new behavior.
Individual characteristics. It is important to note that this time frame is only an average and will vary depending on personal factors. The comfort level of the change itself, the type of habit and the degree of difficulty affect the speed of integration.
Constant maintenance. Even after the first month, continue to focus on new skills. They will gradually become automated, but regular maintenance strengthens and expands the integration.
Progression rule. Remember that willingness to integrate and consistency in effort are key. If a new activity has not become a natural part of the routine after 30 days, this is not a reason to immediately abandon it.
Adaptation of the approach. If you encounter difficulties, it may be worth reconsidering your approaches, considering the reasons for the difficulties and adapting the plan.

The final time frame can vary greatly, so it is important to approach the process with patience and realistic expectations. Sustainable, beneficial change is a long-term process that requires time, consistency, and a commitment to regular improvement.

 

If you are ready for change, want to free yourself from old patterns and create new, more satisfying paths, then I invite you to the “Wings for Dreams” program to understand your goals; discuss ambitions, desires and challenges and gain a better understanding of your own aspirations. Program participants identify possible barriers to change and develop strategies to overcome them - a personalized plan that will help you gradually achieve your goals. In addition, we will discover strengths and resources that support us on the way to our goal.

 

Many face breakdowns, setbacks and other difficulties. Together we will figure out what is stopping you from implementing changes and achieving your goals. In a safe space, we will identify the causes of breakdowns and strengthen soft skills that determine growth and well-being.