3 Tips to Stay on Track When Motivation Fades

Now is the time of year when many people who set New Year’s resolutions or goals begin to lose momentum. The excitement of January starts to fade, the day-to-day grind creeps back in, and suddenly, those big goals from January 1 feel out of reach. But I don’t want anyone in the Healthi family to experience this all-too-common hiccup!

So, here are a few of my top tips to help you stay on track and keep making progress toward your goals—even when motivation feels miles away.

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1. Swap Motivation for MOMENTUM

Here’s the reality: motivation is a lie—or more accurately, relying on motivation as our primary drive for achieving our goals is a lie. The truth is, we need to take action toward our goals regardless of how motivated we feel.

Some days, you’ll wake up feeling highly motivated to get things done. Other days, you’ll feel the exact opposite. The secret sauce is showing up and taking the necessary actions, even on the days when motivation is nowhere to be found. Action creates progress in the long run, and that progress builds a more sustainable sense of motivation—not the fleeting kind we often hope for day to day.

Think of motivation as a byproduct, not the starting point. When you take consistent actions and see progress, you naturally feel more motivated to keep going.

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2. Showing Up Looks Different Every Day

We often get caught in the trap of perfection, thinking that unless everything is done "just right," our effort doesn’t count. But why should we expect things to be the same every day or every month?

Progress toward your goals can happen on a "perfect" day (and let’s be honest, perfection doesn’t exist), but it can also happen on days when you’re just doing the bare minimum. The key is not quitting. Each day, you need to determine what "enough" looks like. Expecting the same numbers or output every single day is unrealistic.

Worse, it can drag you down, leaving you feeling less motivated over time when you don’t meet those high expectations. Give yourself grace and flexibility. Consistency—showing up for yourself in whatever way you can each day—is the magic that will get you to your goal.

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3. Use the "Good, Better, Best" System

I love this system because it ensures you never feel like you’ve failed. Instead, it gives you a way to measure success on a spectrum.

Here’s how it works: Let’s say your ideal step goal is 10,000 steps a day. Consider that your "Best." Then, work backward to determine what "Better" and "Good" might look like.

For example:

• Best: 10,000 steps (your ultimate goal)
• Better: 8,000 steps (a solid effort)
• Good: 6,000 steps (still a win!)

If you don’t hit your "Best" goal, don’t beat yourself up. Instead, look at what you did accomplish. Maybe you hit 8,000 steps—that’s still something to celebrate! By using this system, you can avoid the all-or-nothing mindset and feel good about every effort, big or small.

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Remember, Progress is Progress

These are just a few of the strategies I use to keep moving forward, even when my motivation dips. Don’t let the end-of-January slump derail your efforts! Use these tips to recalibrate and keep pushing toward your goals.

It’s not about being perfect; it’s about being persistent. As long as you’re moving forward, you’re succeeding.

Good luck—you’ve got this!

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