Sabotaging your healthy efforts to motivate yourself
Do you sabotage your own efforts? 
Any kind of change can be difficult, but it’s particularly hard when deprivation and hard work is involved. You may want to take the time to figure out what the things are that you commonly do that may be sabotaging your efforts. The fact is that you may not even realize that you are sabotaging your efforts, and this makes it even harder to stop. If you realize what you do to sabotage yourself then you can stop allowing yourself to do it. For example, in the previous story
of going to a friend’s house for dinner, you might approach the situation from a couple of different angles. You might simply decide not to go because you realize what you would be getting yourself into, or you can go but prepare yourself to tell your hostess in no uncertain terms that although you will enjoy the meal and the company, you will only indulge in a regular sized portion and you won’t be bullied into eating more. If you go into the situation knowing that you are entering into a potentially sabotaging event then you can be prepared to take the necessary
precautions. Too often the hardest person to deal with when trying to change your life isn’t a critical spouse or an overbearing parent, but instead it’s you. Nobody can sabotage your efforts unless you let them do it.
When you’re motivating yourself to get more healthy you need to remember that not only are you responsible for motivating yourself but you’re also responsible for not sabotaging your own efforts.
This is the 23st of our series “motivate yourself to better health”, which are free articles we have tried the cover all aspects of self motivation with a good variety of advice with the sole purpose helping you to become a better person.
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Theories on health and self motivation
GET YOUR MIND WORKING Understanding health issues
It’s time to think about why you let yourself stay unhealthy in the first place. When you decided that the time had come to get healthier you may not have been expecting the task of self examination beyond the physical sense.
Sure, you have to take a look at your physical self and figure out what you want to change and how you are going to do it. It can be a painful process, and one that isn’t a lot of fun. As if this wasn’t bad enough, however, you really need to take a look at your reasoning behind why you allowed yourself to get to an unhealthy status in the first place. Why is it so important that you do this self exploration?
Simply put, you need to understand why you do things so that you can stop yourself from doing it again. Some psychologists will assign a variety of reasoning behind why people allow themselves to remain unhealthy. For example, one theory about overweight people is that they layer on the extra pounds in order to remain distanced from close relationships. If you are overweight then a theory like this either sounds ridiculous to you or gives you a real “A-ha” moment where you feel as though you may have cracked some type of code.
It is theories like this one that can prompt you to start examining why you allow yourself to be unhealthy. If you hear a theory that sounds like pure baloney to you then you don’t have to accept its validity – after all, a theory is not proven…it’s just an idea – but it should get you to thinking about what your particular reasons actually are. Using the theory for overweight people, you might say, “I don’t have any fear of close relationships, so obviously this theory doesn’t pertain to me.
What could be the reason instead?” Don’t allow yourself to dismiss this very important self examination by simply saying, “Heck, I like cookies, that’s why I’m overweight.” Allowing yourself to blatantly live an unhealthy lifestyle is self destructive behavior, so you need to figure out what makes you justify the behavior in your mind and, more importantly, what caused it to begin with.
This is an ongoing exploration, and probably not something that you can figure out in one sitting. Whether or not you decide to enlist the assistance of a therapist or other mental health professional to help you figure out this particular issue you still need to realize that it will probably be an ongoing exploration. Start by putting the question in your mind and mulling it over for a few days. You may be surprised at what you come up with. You may also be pleased to find that it’s easier to stay motivated when you know what you’re up against.
This is the 22st of our series “motivate yourself to better health”, which are free articles we have tried the cover all aspects of self motivation with a good variety of advice with the sole purpose helping you to become a better person.
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Andrew Edward
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Eating right can skyrocket you to better health
Are You motivated to Eat correctly 
You don’t have to get drastic. You don’t necessarily need to eliminate entire food groups from your diet in an attempt to be healthier. Even the fittest people usually have an occasional indulgence. After all, what fun is life without a slither of dessert once in a while? The trick is to make sure that you make these indulgences occasional instead of daily (or hourly in some people’s cases).
If you are fairly new to altering your diet then you should probably steer clear of any radical diet plans that wholly eliminate things from your diet that you have always enjoyed. This doesn’t necessarily mean sweets, but instead refers to some diets that eliminate food items that are considered relatively healthy by most nutritionists. Dairy-free diets and diets devoid of any wheat products are two examples of the kinds of programs you may stumble upon when you are sifting through the various diet offerings for healthier living.
A good starting point is to simply start to lessen the amount of foods that you eat that you know are just plain bad for you. Instead of stopping for a huge and greasy burger on the way home, make sure that you have the fixings for a substantial salad waiting for you at home. Instead of chowing down on a packed-to-the-brim bowl of ice cream while you watch television at night you may want to try a small container of yogurt with some fruit sprinkled in. You don’t have to stop eating, but you probably do need to alter the way you eat.
You will find that as you begin to notice some changes in your health that your motivation will probably skyrocket and it will be easier to make further changes. Until then you can try your best to stay motivated and maybe promise yourself a little treat if you can stick with your plan for a couple of days. Just make sure the treat is more akin to a small piece
of chocolate as opposed to an entire hot fudge sundae. You can still enjoy your food; just learn to enjoy it in a different way. You’ll be surprised at the difference it can make.
Small changes make a huge difference. What if you didn’t change a single thing in your diet except for switching to drinking water instead of sugary soda? If you are the kind of person who drinks several sodas throughout the day then this small change can certainly yield huge results. The chances are that if you make one change like this you will probably be willing to make more changes once you notice how much the small change helped. The small change doesn’t even need to be an elimination of something from your diet but might be a reduction instead.
If you regularly go back for seconds after a meal then you may want to concentrate on only having one serving and then seeing how that affects your health. The great thing about attempting to improve your health is that it really doesn’t take major changes to see results, especially if you are in a situation where you have essentially ignored your health for an extended period of time.
When you are trying to motivate yourself to adopt healthier habits it may be best – at least initially – if you do not put yourself through major deprivation. You will inevitably wind up resenting the entire process and may toss your goals aside because you don’t feel like you’re able to enjoy your life. Let your motivation be a gradual process because it will be much more effective that way. Concentrate on small changes that will compound into something grander eventually, and you will probably wind up motivated to make even more changes within your diet and other aspects of your life in order to get healthier.
Think less of dieting and more of altering. Many people consider the word “diet” to be akin to any other four-letter word: vulgar. If you are among this group of people then try to talk yourself out of considering your dietary alterations as a diet and instead consider them as simply modifications to assist you in living a healthier lifestyle. After all, your dietary changes may not be attempts to lose weight, but might just
be changes made to improve your overall health. For this reason you don’t need to consider yourself as being “on a diet” per se, especially if the thought of being on a diet makes you shudder. Instead, consider yourself as merely making alterations to the foods you do eat. This will probably help you to feel less deprived and help you stay motivated in your quest to have a healthier diet.
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Motivate yourself Begin with a simple walk
Motivate your self to better Lifestyle
You can start small. You have probably read the articles that claim that a brisk walk every day can do wonders for your overall health, and if you are like most people you probably think to yourself, “A brisk walk? That isn’t enough exercise to stay healthy!” Then again, if you are like many people, you may not get a brisk walk every day even if you have the best of intentions. The point is to get moving, and if you start with a lazy waltz around your block then that is better than nothing. If your activity level is really low right now – you spend the majority of your time in a sitting position and don’t even think about finding time to exercise – then you will be doing yourself a huge favor just by adding some small changes to your daily schedule.
Doing things like parking your car as far away from an entrance can make a difference because it forces you to walk farther than if you had secured a prime parking spot right by the front door. Taking the stairs instead of hopping onto an escalator may not seem like a huge change, but it can make a big difference. You aren’t merely benefiting from the calories you burn and the activity you engage in when you do things like this. You are also integrating physical activity into your daily activities, and you may find that once you start making a concerted effort to do this that you’ll find plenty of other ways to get active throughout the day without much effort at all. As you do this you may graduate to actually seeking out additional physical opportunities like long walks or trips to the gym. You have to start somewhere, and if you don’t get much exercise now at all then you should really feel proud of yourself once you start making an effort to actually get moving. You can motivate yourself by trying to find one new way every single day to get some exercise.
Maybe on Monday you can go for a small walk on your lunch hour, and then on Tuesday you finally try the desk stretch exercises featured on a poster at your office, and then on Wednesday you try something else completely, and so on. Try keeping notes on your calendar of the physical activity you do within the day and you will be pleased to notice that when you make the effort to get more exercise your efforts will start to compound noticeably. What starts out as you stretching at your desk may eventually blossom into you squeezing in an aerobics class on your lunch break three times a week.
You will want to do more as you progress. As mentioned above, you will probably find that the more instances of physical activity you can fit into your day the more you will feel like adding even more in the future. When you are physically active you feel better overall, and this can be a great motivating factor to make you want to seek out even more ways to integrate physical activity into your day. Try having small competitions with yourself; if you climb the flight of stairs up to your apartment in a minute at the beginning of the month see if you can shave thirty seconds off that time by month’s end. If you make a huge effort to get more active then you may be amazed at what your body can actually do, and this can certainly result in an empowering feeling that leaves you wanting to do more and more. That’s one of the great things about going from not active to active: one of the best motivations is just trying to see what you can do next. For this reason you should not feel intimidated if simply walking up a flight of stairs leaves you winded and exhausted. You should know that your body is fantastically adaptable and before you know it you’ll be leaping up those stairs without a second thought. Once you understand how much you can achieve in such a short period of time you’ll probably be all the more motivated to find out what your body can do. The only way to find out for sure is to go ahead and get moving.
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Vitamins and fresh air equals healthy body
Motivating your self to better health with some simple tips 
Take some vitamins. You will hear some dietary experts say that vitamins aren’t necessary and may actually be harmful to you. When you are in the beginning stages of adopting a healthier lifestyle, however, vitamins can be a great tool. As your diet gets better and you start taking in more fruits and vegetables then you may reach a point where you don’t need any supplemental vitamins. For now, however, grab a bottle of multi-vitamins and take one every day. It’s a relatively painless way to make sure your body is getting what it needs and it can also serves as a daily reminder of the task at hand.
If it motivates you, you might want to tell the vitamin, “I won’t need you forever, vitamin, because I’m going to improve my diet.” If you feel silly talking to a vitamin, then just tell it to yourself.
Get some fresh air. You may not realize this, but the air in your home or apartment is probably far more polluted than the air outside. Think about all the cleaning products that are floating around in the air in your home, and think about how rarely your home gets all the air circulated through. Fresh air can do wonders for you, and a nice dose of fresh air can motivate you to make your home healthier too. You may think twice about spraying bug spray around your house with such enthusiasm once you realize that everything you put in the air in your home lingers and eventually winds up in your lungs. Motivate yourself to have cleaner air in your home and you will have a healthier home to live in (and healthier lungs too).
EXERCISE 
What is your exercise level now? You may be an avid exerciser but still remain unhealthy due to other factors in your life (bad habits like smoking or drinking or maybe due to genetic factors). On the other hand, maybe you haven’t exercised in so long that the very thought of running a lap around a track either makes you feel terrified or instead makes you chuckle at the very thought of you huffing it around the track.
No matter what your level of exercise is right now, there is probably room for improvement. This does not mean that absolutely everyone can benefit from more exercise. To the contrary, there are some people who actually exercise too much and who would greatly benefit from giving their bodies a bit of a break. The trick is to find the right balance for your needs. Some people love working out every day up to the point of exhaustion because this is what makes them feel their best. This may feel good to them, but what is all this activity doing to their bodies? Conversely, the same question can be asked about people who don’t get any exercise at all…what is happening to their bodies since they neglect them so badly? You need to find a harmonious balance where your body can have the exercise it needs and craves while also allowing your body the time it needs to recover in between workouts. You may be surprised to discover that if you give yourself a rest in between vigorous workouts that you’ll actually see a vast improvement in your physique as well as in how you feel.
If you haven’t exercised in a long time (or ever) you may be surprised at how incredibly sore you may feel the first few times you work out, but as long as you are exercising correctly then the soreness will eventually give way to a healthier feeling overall. The point is to fashion an exercise program that gives you what you need while also considering your current level of physical activity. 
You don’t want to jump into something right away that is so radically different that you wind up hurting yourself. It’s not easy to stay motivated if your entire body hurts.
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Ideas to help build up self motivation
Health tips and the best way to motivate yourself
Buy clothes in a smaller size or tickets to a resort. Motivational products do not necessarily have to be items that are specifically designed to be motivating. 
If your goal to get healthier includes some weight loss maybe you should try buying a fantastic outfit that you just can’t wait to wear…but buy it in a smaller size. Or maybe you can purchase tickets to a place that you intend on considering a reward for all your hard work, such as a cruise or resort or something similar, and then post the tickets somewhere that is visually accessible to you throughout the day. Tell yourself that the vacation is your reward, and that you want to be able to enjoy your vacation in the very best of health. You may want to take it a step further and purchase tickets for a place that you would never normally go – maybe somewhere that involves a lot of physical activity or a place where bathing suits are the norm – and use this as motivation to get in the best shape possible before you head off on vacation.
You may be surprised at how motivated you can get if you know you’re going to have to run around in a bathing suit while on vacation.
Have you figured out what motivates you yet? If you have any hopes of being successful in your quest to achieve better health then you need to know what you can do to keep yourself motivated throughout the process. You can hear a million motivational suggestions, but until you figure out what is going to help you then it’s probably in one ear and out the other.
STEPS TOWARD BETTER HEALTH
If you remember the movie What About Bob then you probably remember the psychiatrist’s patented tactics of taking everything in small steps…”baby steps” to be more precise. Although this was something that was meant to be funny and poke fun at the many methods therapists come up with there was still some merit behind the idea. You don’t have to leap right into something and immediately achieve success in order to eventually reach your goals.
Even the smallest changes can have a huge eventual impact on the state of your health, so don’t feel like you are facing a huge, daunting task that will force you into a horribly complicated lifestyle.
MAKE THESE CHANGES NOW
Get some sleep. How often do you actually get the recommended amount of sleep? Too often people scrimp on sleep in order to do the things they either need or want to do.
Have you heard the saying we can sleep when we’re dead?
It’s true…but if you don’t get the sleep you need then you’re creeping toward the aforementioned death a lot faster than you probably think. The truth is that it’s hard to be motivated to do anything when you’re sleep deprived, especially if the task at hand is physically demanding. Set a goal to get at least eight hours of sleep a night and see if that makes it easier to do all the other things you need to do to get healthier. If the thought of setting aside eight hours in a row to sleep seems foreign to you then let that be a sign to you: you aren’t paying attention to what the medical experts say you need to do for optimum health. What other recommendations are you ignoring?
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Using you imagination for motivation
Visualization and imagination can work wonders for motivating your self. Have you ever tried visualization and imagery? These tactics allow you to put a certain image in your mind without needing to carry a picture or other visual object around. If you work on visualizing whatever it is that motivates you – your kids, your parents, a smaller dress size, whatever – then you can reference this image in your mind whenever you need it. This can be a powerful motivational tool, and you can also use visualization tactics when you are having a particularly tough time finishing a task or avoiding something detrimental to your health. 
For example, if you are taking a walk around a lake and you’re getting tired but still have another mile to go you can visualize yourself finishing the walk and also imagine how great you’ll feel afterwards. You can visualize how proud you will be that you stuck to it and actually finished. Another example is if you have quit smoking cigarettes but you know that you will be faced with multiple opportunities to smoke later in the evening when you meet up with your friends. Before arriving at the party you can visualize yourself having a great time without smoking, or maybe visualize your friends huddled together smoking outside in the freezing cold, hacking and coughing while you enjoy the party inside. If you visualize something enough it makes it easier to actually go through with it because you have already played it out in your mind several times and you can have a pretty good idea of what to expect. Visualization and imagery can be some of the very best motivational tactics you carry in your motivation arsenal while you are in the process of trying to get healthier.
YOU CAN BUY MOTIVATIONAL PRODUCTS
Cheesy motivational posters are readily available. Somebody has to find cheesy motivational products valuable because they are sold all over the place.
If you are one of the people who tear up at a motivational poster then you’re the kind of person these items are marketed towards. Look for posters, plaques, shirts, bookmarks, or any other item that can have a motivational saying plastered all over it. There are specialty stores that sell these types of items, but you can probably find the kind of things you’re looking for at any bookstore or gift shop. If you have a religious preference you may be able to find motivational items with a religious slant on them at a gift store that specializes in religious gifts and items. If you have always thought these types of items were particularly cheesy then don’t bother trying to convince yourself that the poster of the soaring eagle will help you get through your workouts. If, on the other hand, these types of items have always motivated you at work, school, or some other setting then you can safely assume that they can help you in this endeavor as well. Check out the products offered locally and then if you can’t find anything suitable then go online and see what you can find.
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Better health results through motivation pictures
MAKE YOUR MOTIVATION VISUAL 
A picture is worth a thousand words. You may have an external reason for wanting to get healthy beyond the benefit to you. A great example of this is if you have kids; many parents reach a point in their lives when they decide that the time has come to get healthier so they can enjoy life with their kids better while also attempting to live longer so they can be there for their kids in the future. If this sounds familiar then you may want to post a picture of your beloved kids in various places where you might need the motivation. A picture of your kids stuck to your treadmill might motivate you to exercise just a little bit longer while a photo of your kids’ smiling faces placed prominently in the kitchen might be just the motivation you need to keep from indulging in foods that are not so good for you.
It doesn’t even have to be kids that motivate you. Perhaps you want to make sure that you don’t wind up dead at age fifty from a heart attack like your uncle; if this is the case then try putting his picture up in different places to remind you of what you are trying to avoid. The photos do not have to be of people, because maybe a goal of yours is to climb a certain mountain or avoid a certain ailment, and you can use these things as motivation. Just find a picture of a photo that is indicative of your goals and place this picture in places where you might need the motivation. A visual reminder of your goal can be of great help when you don’t feel like putting in the hard work.
Don’t sabotage yourself. It’s one thing to post photos up around your house and other places in an attempt to motivate yourself, but it’s another thing entirely to use photos and pictures as a way to bully yourself into exercising and eating right. For example, a not-so flattering picture of yourself in swimwear plastered on your fridge in an attempt to keep you from overeating might backfire and actually have the opposite effect.
You might get so angry at the sight of the photo that you channel the emotion into the wrong things. You might take on a certain “what do I care?” attitude as a result of the constant reminder of your inadequacies, and this isn’t good. Of course, there are some people for whom this type of motivation works wonders; they need the aggressive reminders of why they need to work toward better health and so if this is how you are then go right ahead and give it a try. If you aren’t this way, however, then you will probably want to avoid this type of motivational tactic. You don’t want to sabotage your own efforts, and you certainly don’t want to develop a sort of self-hate that may come from constantly degrading yourself. If you don’t have any self worth then how can you expect yourself to want to work hard toward improving your health?
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“Looking to motivation to making you a healthy person”
What motivates you might be different from what motivates someone else.
Just because everyone else you know is motivated by something – whether it’s wanting to be a certain dress size or wanting to complete a triathlon – this does not necessarily mean that you will be motivated by the same things. Don’t get down on yourself if you aren’t that excited by the same things other people are excited about. Maybe you don’t really feel like you need to lose any weight and maybe completing a triathlon is the furthest thing from your mind right now. Don’t force yourself to embrace the motivations of the people around you because inevitably these motivations will fall short. Sure, train with your friend for a triathlon, but do it because you want the physical activity and camaraderie and not because you figure that anyone who is trying to get healthy would surely want to do a triathlon. You have to make sure that your motivations to get healthy are just that: your motivations. Anything else is not going to keep you going when you feel like giving up.
Do you have trouble finding motivation? It’s true that there are some people who just aren’t all that motivated. They squeak by on the bare minimum and hardly ever have the initiative to do anything beyond what is expected of them.
Are you one of these people? If this sounds like you then you have a particularly rough time ahead of you. Getting healthy is not the easiest of tasks, and unless someone is forcing you to do it then it’s pretty much a self-motivated process. 
You will have to examine your life and see what it is that motivates you to do the certain things you actually do accomplish. Do you like video games? Maybe the reason why you like them so much is because you can attain victories while also escaping the humdrum dealings of everyday life. Think of a way you can put these motivations toward a healthy life. You can attain victories when you are trying to get healthy, whether it’s a certain amount of weight lost or the ability to do something that you weren’t able to do before. You can also escape everyday life with your quest to get healthy…physical activities can take you to different places that you have never been to. Try rock climbing and see if that doesn’t make you feel like some sort of superhero. Try sitting in a sauna for an extended period of time and see if that doesn’t allow your mind to wander and escape the world for a while. You just have to figure out what motivates you and then apply it to getting healthy. It can be done, but sometimes you just have to get a little creative in your motivations.
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“Can you be motivated using life’s different aspects”
MOTIVATIONAL TOOLS
(Motivate yourself to Better Health) 
You don’t need actual tools to motivate yourself (unless, of course, you’re the type of person who gets incredibly motivated by certain tools). A good amount of the motivation you’ll need in order to achieve your goals of better health are internal motivations: things you think or say to yourself to keep you going when you don’t feel like trying anymore. Figure out what motivates you, and you are well on your way to working toward better health.
WHAT MOTIVATES YOU?
What motivates you in other aspects of your life? Surely there are things you do and accomplish in your life that you have to work hard for. Things like promotions at work or the completion of a home project are the type of activities that require dedication and stick-to-itiveness, so how is it that you motivate yourself to acquire or complete these things? Do you take the stance that it’s simply something you need to do and there is no question about it, or do you instead motivate yourself with little rewards? Maybe you see the end result as the ultimate reward, and that’s what keeps you motivated to keep working toward your goal. Figure out what it is that gets you motivated in the other aspects of your life and then try to apply these ideals to your quest to improve your health.
It’s great if you are the type of person who simply accepts that some things take hard work and that anything worth having is worth working hard for because you can certainly apply this to getting healthier. If you need small rewards along the way then that’s fine too…as long as you aren’t working toward your goal only so you can get your little rewards along the way.
Getting healthy isn’t like building an entertainment center. You can’t set your goal to get healthier and then one day just be done with the project, and you can’t sit back and admire all your hard work because a lot of what you will gain from getting healthier just isn’t something you can physically see with your own eyes. If you think that the usual motivational tactics you use throughout the rest of your life might work with getting healthier then by all means give them a try and see if they help. It’s a good idea to stick with what you have always known to work for you, and if it doesn’t work then you can set about finding different motivation that will actually help.
This is the14th in our series of articles to help you change your life. And don’t forget to look out for the next part in this series
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