Staying Motivated When Resolutions Get Tough

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• RELATED EPISODE: New Year, New Mindset: Avoid These 5 Traps That Derail Progress
• RELATED EPISODE: 2 Tools for When You Feel Unmotivated

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Read the Transcript:

Staying Motivated When Resolutions Get Tough

Hi there, and welcome back to the Eating Habits for Life podcast!

If you’re like many people, the excitement of starting a New Year’s resolution has probably started to wear off by now. I like to call this the “honeymoon phase” of your goals.

In the beginning, you’re full of energy, motivation, and optimism. It’s like a new relationship where everything feels exciting and fresh. But eventually, reality sets in.

The initial excitement fades, and the work of building new habits can start feeling a little daunting or even start feeling a little stale.

If that sounds familiar, don’t worry, you’re not alone. Today, I’ll share how to navigate this post-honeymoon phase and stay motivated with mindset shifts, practical strategies, and some science-backed tools.

I’ll also talk about how my weekly emails and coaching can give you the ongoing support and accountability you need to keep going.

Why the Honeymoon Ends

Let’s start by unpacking why this happens.

When you set a goal, you’re in that honeymoon phase—full of excitement about all the possibilities. But as time goes on, life gets busy, motivation fades, and those big, shiny goals start to feel more like hard work. This is totally normal.

Here’s the key takeaway: Motivation is a feeling, and feelings naturally ebb and flow. It’s not realistic to expect yourself to feel 100% motivated all the time. That’s why it’s so important to have systems, strategies, and support to carry you through the tougher days.

Shifting Your Mindset

One of the best ways to navigate the post-honeymoon phase is to shift how you think about your goals.

First, let’s talk about reframing failure. Many people think that if they slip up or don’t stick to their plan perfectly, they’ve failed. But the truth is, setbacks are part of the process. They’re opportunities to learn, adjust, and grow.

Coaching helps you see these moments differently. Instead of spiraling into guilt or frustration, we focus on what happened, why it happened, and how to move forward.

Another mindset shift I help my clients with is focusing on identity-based goals. Instead of saying, “I need to lose 20 pounds,” we shift to “I’m becoming someone who prioritizes healthy eating.” This small change in perspective makes a huge difference because it shifts the focus from short-term results to long-term habits.

I also emphasize celebrating small wins because they trigger your brain’s reward system, releasing dopamine and boosting your motivation. My weekly emails often include reminders to celebrate those wins and recognize the progress you’re making, even if it feels small.

Breaking Goals into Smaller Steps

Big goals can feel overwhelming, which is why breaking them into smaller, manageable action steps is so important.

For example, instead of saying, “I’m going to eat healthy food and cut out sugar,” start with something simple, like adding one vegetable to dinner every day and having one less piece of candy that week.

These steps will feel much more manageable and your brain won’t resist them as much. Our brains don’t love change, so you have to make changes small and relatively easy to do. That way, you create motivation and momentum.

Here’s the science behind it: When you accomplish smaller goals, your brain gets a dopamine hit, which motivates you to keep going. It’s like climbing a staircase—each step brings you closer to your bigger goal, and the progress keeps you motivated.

Strategies for Staying on Track

Here are three strategies to help you stay on track:

1. Find your Deepest ‘Why’
Tie your goal to something deeply personal. Maybe it’s about having more energy for your kids or feeling confident in your clothes. When you connect your actions to your bigger “why,” it’s easier to stay committed.

You can find your deepest reason why by simply asking yourself why you want to achieve your goal. Then, whatever your answer is, ask “why” again. Keep asking “why” until you can’t answer the question any longer. THAT’S your deepest reason why.

2. Habit Stacking
Pair a new habit with one you’re already doing. I love this. It’s incredibly effective. For example, if you’re trying start packing your own lunch to bring to work, pack it right after you put the dinner dishes in the dishwasher.

3. Plan for Obstacles
Create a simple plan to handle challenges. For example, “If I feel tempted to overeat at dinner, I’ll pause, take a deep breath, and remind myself how I want to feel afterward.”

These are examples of the kinds of strategies I use with my clients and also send in my weekly emails to keep you inspired and focused.

If you’re not already subscribed, subscribe here. It’s a simple way to get weekly reminders, mindset tips, and actionable steps to stay on track.

How Coaching Keeps You Going

Let’s be honest…building new habits isn’t always easy, and it’s even harder to do on your own.

That’s where coaching comes in. Coaching gives you personalized support, accountability, and a plan tailored to your unique goals and challenges. It helps you stay consistent and focused, even when life gets busy or motivation fades. You learn skills that will stay with you for life.

Imagine having someone in your corner to help you develop skills, consistency, work through setbacks, celebrate your wins, and keep you moving forward. That’s exactly what coaching offers, and it’s why so many of my clients finally see the results they’ve been struggling to achieve on their own.

Remember, the honeymoon phase might end, but your journey is just beginning. The key to success is showing up for yourself consistently, even when it feels hard.

If you’re ready for extra support, I’d love to help.

Book a free consultation with me today to talk about where you’re at, what’s getting in your way, and how we can create a plan that works for you. This isn’t a 15-minute consult. It’s a full hour, so we can deep dive in (as much as we can within that time). Book your consult here.

Also, subscribe to my weekly emails, which are filled with mindset tips and strategies to keep you inspired and on track. Subscribe here.

Thank you so much for listening, and as always, take care and I’ll talk with you next week.