How to Build Long-Term Motivation

This is what short-term motivation looks like:

This is what long-term motivation looks like:

A lot of people are good at building short-term motivation.

We try extreme approaches to get fast results.

One diet challenge to another.

One exercise regime to another.

But as soon as we hit a plateau or don't see results, we lose motivation and go back to square one.

And we keep repeating that cycle over and over again.

Hopefully by now, you've realised that the short-term approach hasn't got you very far.

And now, you're ready to take a long-term approach to your goals.

Start with your 'why'

In order to build long-term motivation, you need to first understand the 'why' of your goals.

This concept introduced to me by a great author, Simon Sinek, through his golden circle:

Whenever we set goals, most people start at the outside part of the circle - the 'how' and 'what'.

For instance, let’s say you want to lose 5kgs.

You start asking yourself:

What is the best diet to go on?

What is the best form of exercise?

How long do I need to do this regime?

How quickly can I see results?

If you start on the outside part of the circle, you are setting yourself up for short-term motivation.

The truth is, there are many ways you can go about achieving your goals (and I'll share those strategies with you later).

However, the people who are deeply committed to their journeys over the long-term are those who understand their ‘why’ first.

Let's role play for a second.

Why is it that you want to lose 5 kgs?

The first time you answer this question, the answer may be somewhat superficial.

"To look good in front of your friends."

"Or to fit into your favourite clothes."

But if you explore this question further, you’ll be surprised to hear your own deeper level motivations.

To help you explore this further, I’ll be giving you the ‘5 Why’s’ exercise in a second.

But before that, I wanted to give you a couple of examples of people who have discovered their deeper level 'why's'.

Case Study #1

Natalie is a college girl who initially wanted to look good and fit in with her social circle.

That was her surface level why.

Nothing wrong with it.

However, in order to build long-term motivation, you need to go beneath the surface.

As she continued on the journey, this is what she discovered:

Her deeper level 'why' was to stop obsessing about food and the weighing scale.

She wanted to live a life where she felt light both mentally and physically.

She wanted to be comfortable in her own skin and start focusing on the things that she really cared about.

Things such as her career and personal relationships.

The mindset shift in Natalie along with her confident approach to life far outweighs (pardon the pun!) the physical transformation that she was able to create.

Case Study #2

Another inspiring example is that of Laban.

Laban is a busy professional who had struggled with alcohol and gambling issues in the past.

Once he started taking charge of his health, he also noticed significant changes in other parts his life:

Laban recently completed a marathon and has become a source of inspiration to many of his close family and friends.

His zest for life is truly contagious and he continues to strive for bigger goals in his life.

Side note:- One thing I wanted to mention is that coming up with your ‘why’ is an evolving process.

The more you learn about yourself throughout the journey, the more likely you are to perceive your deeper level motivations.
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The 5 'Why's' Exercise

Below is a 2-min exercise to help you discover your deeper level ‘why’.

Download the worksheet and answer the 5 questions to start building long-term motivation.

PS. There's also a link in the worksheet to a bonus video training if you are curious to explore the 'what' and 'how' of your weight loss journey as well.