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How to get back on track: 6 Ways to get your motivation back.


Chandler Davis - Coach at Crossfit Franco's.


Amidst all of the crazy times we’re faced with right now, many people are finding it harder to keep up with their healthy habits. If you’re finding yourself unsure of what your “normal” is right now, don’t worry... so is everyone else. It’s common to wonder how can you get your motivation back? Find that sweet spot and rhythm again that keeps you going? 

My advice is to rely on discipline over motivation. 

Discipline is a set of habits you stick to no natter what. Motivation is just a feeling that will come and go. Having discipline means you do the things you know you should do, or the things you’ve told yourself you’ll do, even when you don’t feel like it. Set your routine - stick to it. It’s not always easy, but as Jocko Willink says, “Discipline equals freedom.” 

For my clients I like to recommend these 6 daily habits to help them stay disciplined in their health and fitness lifestyle. 

1- Remember why you’re doing this. 


Are you trying to lead an active lifestyle so you have the energy you need to play with your kids? Do you want to lose 10# so you feel more confident going on that beach trip this summer with your college buddies? Do you have a history of illness in your family due to unhealthy lifestyle and you want to change that? Remembering why you got started, or what your striving for can be a great way to push you through when things get tough. 

2- Be grateful for the opportunity.


Each day practice gratitude. Studies have shown significant health benefits of something as simple as keeping a daily journal of things you’re grateful for. In a joint study from UC Davis and the University of Miami, researchers found that participants who journaled daily exercised more regularly, reported fewer physical symptoms, felt better about their lives as whole, and were generally more optimistic about the week to come than those who did not.  

3- Exercise daily.


Get moving! This can be any sort of physical activity you prefer. Daily exercise can be anything from resistance training to taking your dog for a 30 minute walk, or shooting some hoops with your son or daughter. Just move your body each day, some how. A body in motion stays in motion. 

4- Read 10 pages.


Read at least 10 pages of a book (real paper book) that will improve your life each day. Your brain needs training to. This is a personal favorite of mine. It helps to keep you sharp, get you unplugged for a period of time, gets you engaged and helps you to learn something new. Your knowledge will grow as much as you feed it, so keep it going. Be physically fit and mentally fit. 

5- Drink a gallon of water.


There is a large portion of this that has purely to do with the discipline itself. This one tends to be a bit harder than people expect. Especially in these hot summer months drinking enough water is critical. Keeping a water bottle around you all day will not only help you to intake enough water, but also serve as a physical reminder of what you’re doing... simply striving to lead a healthy lifestyle. 

6- Go to sleep and wake at the same time.


Having a rhythm in your sleep schedule can support your overall health tremendously. For one, having a set sleep and wake time can help you to get enough sleep each night. This can also help reinforce the circadian rhythm and help our bodies operate more efficiently and keep us energized and strong. Having a set wake time each morning is a great way to get our day started in routine and be a building block to follow the rest of our routine for the day. 

If you can practice these 6 daily habits. I believe you’ll be well on your way to leading the healthy lifestyle you desire. Whether it’s discipline or motivation, or anything else you want to call it - finding a rhythm and routine can be a great way to reach your goals. 

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