Finding Your Drive: Sustainable Motivation for Weight Loss & Wellness

What Is Motivation?

Motivation is the "driving force behind our actions".

• It is the internal state that gives our behavior purpose and direction. It can be conscious or sub-conscious, and it drives goal-oriented behaviors. 
• It explains why people or animals initiate, sustain, and terminate a certain behavior.
• Motivation is complex and can be influenced by many factors, including biological needs, emotional states, and social pressures.

Motivation Can Be Extrinsic Or Intrinsic

Extrinsic factors often provide initial motivation to change behaviors.

Extrinsic motivators can include:

• Avoiding or managing a chronic condition.
• Following national guidelines or a doctor's advice.
• Receiving an award or recognition, such as winning a challenge.
• Wanting to lose pounds or inches.
• Social pressures.

• Rewards and praise.

Intrinsic Motivation for Health-Related Behaviors

Intrinsic motivation is more sustainable than extrinsic motivation.

Pride and accomplishment: For example, you feel proud of 

• Learning how to cook healthy meals
• Mastering a new exercise, running a longer distance
• Improving your strength.

Enjoyment: The activity is its own reward, and you do it because you genuinely enjoy it. For example, you may enjoy:

• The feeling of a good workout
• Shopping for and using healthy ingredients
• Appreciating music more while dancing.

Psychological benefits: You might feel happier, less stressed, and more confident. You may notice a direct link between what you eat and how you feel, such as feeling more clear-headed after a nutrient-dense meal.

Increased energy: For example, 

• You work out because it gives you more energy throughout the day
• You notice that high-fiber, high-protein lunches help reduce an afternoon slump
• Getting more sleep can also help you feel more awake and focused.

How to Increase and Maintain Motivation: Find and Sustain Your "Why"

A stronger "why" raises your motivation level. It can take time to shift to intrinsic motivation. To shift to intrinsic motivation, you can:

• Clarify your "why" by connecting your goals to your core values, such as wanting energy to play with kids or feeling strong at work.
• Visualize your future self and imagine how you will feel in 6-12 months if you stay consistent.
• Focus on your identity, shifting from "I want to lose weight" to "I'm the kind of person who takes care of my health".
• Celebrate progress, not perfection, and reward yourself for showing up, even in small ways.
• Link habits to a deeper meaning, for example, a walk isn't just "exercise," it's "time for stress relief and self-care".

Fogg Behavior Model

The Fogg Behavior Model shows that behavior (B) happens when motivation (M), ability (A), and a prompt (P) happen at the same moment.

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• Motivation is the desire to do the behavior.
• Ability is how easy it is to do the behavior.
• Prompt is the reminder or cue for the behavior.

Work smarter, not harder!

If your ability is low, your motivation must be very high to do the behavior. If your ability is high, your motivation does not need to be as high for the behavior to happen.

Overcoming Barriers to Increase Ability

Environmental changes: You can change your environment to reduce the need for self-control. For example, plan activities to avoid the desire to boredom eat. Or, keep fruit, not cookies, at home so that it doesn’t take self-control to avoid cookies. 

Small changes and tiny habits: Take small steps to make the behavior less difficult. For example, sleep in your workout clothes so there is less to do to get out the door in the morning.

Saving time and energy: Make a decision and take action when you have time and energy. For example, instead of relying on takeout when you're tired, meal prep on Sunday night.

Strategies for Maintaining Motivation

Remind yourself “why”

Look within yourself

Reward yourself 

Notice progress

My Motivation Plan!

Use this printable worksheet to create your motivation plan!

Print your worksheet here! https://www.lark.com/resources/lark-printable-motivation-worksheet

Step 1: What behavior do you want to do? For example, "Eat carrots and celery for snacks instead of chips".

Step 2: What motivates you to do this behavior? This could be extrinsic, such as reducing carbs to manage blood sugar or increasing vegetables to hit recommendations, or intrinsic, such as feeling less bloated or enjoying the crunch and satisfaction.

Step 3: What can you do to increase your ability to do the behavior? This could include posting a reminder on the fridge, putting ready-to-eat vegetables at the front of the fridge, or keeping chips out of the house.

Step 4: How can you track your progress and maintain motivation? You could log what you eat for snacks, keep a journal of how you feel, or try new healthy recipes to keep it fun.

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