So you’ve just set a goal for yourself right? Weight loss, stress less, eat better? Whatever it may be, there are times when your motivation levels are just non-existent.
It’s ok, nobody’s perfect. You may strive for perfection, but if you're not learning how to cope with the imperfect days, the first few that come along can derail you completely. It may be best to understand a few key...
elements before changing your behavior.

Set realistic goals and making positive changes gradually and steadily

You just set your long-term goal and now what? Where do you start? The best step to take in this situation is by setting a smaller, short-term goal to start working towards. It can make the whole goal-setting thing a lot more manageable so that you can stay on track. Want to be able to run a mile without stopping? Try running ½ of a mile without stopping first. You’ll feel happy and more motivated to keep going forward if you can say you’ve improved. Remember, behavior change is a gradual process. Don’t get frustrated if it takes a while!

Accepting that while "All" may be nice, "Some" is better than "None" when it comes to good behavior

Ever wake up and know you should go to the gym that day, but just DON’T feel like it. Yeah, we all have those moments. In fact, I had one of those moments yesterday. I knew I should go to the gym, but just felt so exhausted that the mere thought of going to the gym made me want to go back to bed. We all know those moments can be especially difficult, but remember, “some” is better than “none.” Can’t get the motivation to go to the gym? Grab a friend and take a walk in a local park or around your neighborhood. Play with your dog in the yard. Run around with your kids. Doesn’t have to be extravagant, just do something.

Acknowledge your Achievements – No matter how big or small

If you ideally wanted to get to the gym five days during the week and only made it three, don’t stress. Acknowledge the fact that you went more than you used to and always remember it’s better than not going at all. Praise your achievements to keep yourself motivated, on track, and happy throughout your behavior change process.
Credit: Leah Hazuda, MS Health Promotion, University of Delaware