At the beginning of every new-patient consultation, we ask, “What potential obstacles do you foresee in addressing the lifestyle factors which are undermining your health?” We ask this to prepare each patient with an individualized plan that helps keep them on track. One of the most common obstacles patients describe is staying motivated with lifestyle changes.
Lifestyle factors play an essential role in how well a treatment plan works. Since motivation is such a common concern, and so important to progress, here are some simple guidelines for staying motivated on the way to better health.
Set realistic goals
Dr. Derek Lawrence said in a newsletter, “Believe it or not, one of the problems I see too often is my patients setting their goals too high.” When you don't reach your goals, or they take longer than expected, do you get discouraged? Give up? Throw out all the positive work you've already done? Instead of going from no exercise to jogging five days a week, try once. And be proud of the accomplishment instead of feeling like a failure if you went twice and your goal was five times.
Understand your motivation
There is an order of operations in physiology, so it helps to ask whether we are focusing on the appropriate stage. For example, if you have 50 pounds to lose, it may not happen quickly if your insulin level is significantly elevated. Monitoring insulin markers and seeing them improve can show you that you are on the right path.
We naturally want quick feedback for our efforts, so objective data points can be both satisfying and clinically useful. That feedback can come from lab work, and also from routine check-ins on symptom severity and frequency—for example, migraines decreasing from three per week to one every other week. Health isn't built in a day, nor is it all-or-nothing; steady improvements matter.
Ask an accountability partner for support
A partner, relative or close friend is often the first to offer support, and having someone keep you accountable can help daily motivation. Because this process is likely new for both of you, ask for support in a specific way they can understand. Don't assume that asking for support means they will know how best to provide it.
Educate instead of procrastinate
At Revive, we emphasize education and getting to know our patients. Understanding why a change matters, and how it connects to your own goals, makes it easier to prioritize.
Revisit your goals often
When we set long-term goals, our needs and expectations can shift along the way. Reconnect often with your “why,” and revisit your daily goals regularly to make sure you're still heading in the right direction.
Celebrate the small victories
Say you're following a lower-carbohydrate diet, but you got busy, ran out of groceries and stress-ate fast food one day. Relax. The next meal is a new opportunity; don't let one meal undo the positive effort you've made. We're here to help and to celebrate your progress with you, so reach out between visits.
We understand that change is hard and can feel overwhelming. If you're thinking about calling our office, you already care enough about your health to do something about it. Practice self-compassion, and expect slip-ups and bumps in the road—they're a normal part of the process.
If you'd like to see whether we'd be a good addition to your healthcare team, every new patient starts with a free 15-minute intro call with one of our doctors.
This article is for general education and isn't a substitute for individual medical advice. For a medical emergency, call 911 or go to the nearest emergency room.