Tips For Staying Motivated

So, earlier this year I posted a series of tips for increasing motivation during lockdown 1.0 on my Instagram stories. These little things can really help your productivity levels in daily life and can also apply towards progression in the gym. I may have already touched on some of these in previous blogs but they are important nonetheless, for both your physical and mental well-being!

1) Sleep

Getting enough of it and of good quality matter too! I can't stress the importance of this really. 8 hours is the most optimal amount and before midnight if you can help it as well. I guarantee you will feel more refreshed for it and will be more enthusiastic to start the day. And although napping during the day can help productivity, if you are tired (we're talking about 20 mins though... not hours btw), you should avoid it if you can. Catch those Z's please.

2) Exercise

If you're reading this blog then you probably already work out in some way- and good for you! I know it's hard finding the motivation to train during lockdown- let alone in the winter months- especially if you have limited equipment and have to think more intuitively. However, even an hour or so of exercise, whether that's resistance training, yoga or cardio, all are so beneficial in their own ways. Regardless of how intense your preferred form of exercise is, each are natural mood-boosters, by releasing endorphins, and increase energy levels. Not to mention, exercise contributes towards a healthy appetite and will improve your sleep!

3) Stay hydrated

Drink water. And lots of it. Look after your body by hydrating it throughout the day. You need at least 2-3 litres a day so I would recommend just filling up a litre bottle up through the day and keeping it with you at all times. When you first wake up even, it's a great habit to get into drinking a glass of water, before you do anything else. You will consequently have more energy and improved concentration. Plus, your skin, organs and muscles will thank you for it!

4) Plan

If you're working from home then you need separate work, fun and rest time (and space). Roughly set yourself times for how you're going to split your day up and focus on one thing at once, so ultimately you get things done more efficiently. Set the time aside for exercise too, whether that's first thing in the morning or after you complete your other tasks for the day. Even writing a little list at the start of the week or day can help. Then, by ticking them off you can feel more accomplished.

5) Eat

Maybe the most basic self-care point here, yet we often neglect the simple things when we are stressed or anxious. We may under or over eat without even realising it, particularly in unpredictable times. If you're up for it, it may be worth recording your food- quality and quantity- so that you can evaluate whether you are looking after yourself correctly! Our relationships with food and what we put into our bodies are so highly dependent on our mental health and energy. Perhaps eat smaller meals but more often if you struggle or maybe eating bigger meals less often works for you. Also, make your food exciting as best you can, so that you can actually look forward to the simple pleasures of eating! Include getting some vitamin-rich foods in as well (fruit/veg) as it literally releases the 'love hormone', oxytocin, when you do.

6) Move (apart from exercising)

Take some time for yourself to go on a walk, even if it's 5 or 10 minutes. Do a bit of stretching when you get up or before you go to bed. Or literally just dance in your room to your favourite tunes. Your body, mind and soul will love you for it as it releases endorphins as you do. Not only this but it will also improve your blood circulation and will help you recover from any rigidness, if you are sedentary most of the day. So, get moving!

7) Set (realistic) short-term goals

It may be overwhelming when you have a million things you want to improve about yourself but have no idea where to start. Think of just a few things you may want to work on (in any context) that are the most important to you or what the first small step would be to reach your ultimate goal. For example, in powerlifting, to be a good athlete you must lift heavy but in order to do that smartly you must perfect your form and technique. There are the three main lifts (squat, bench and deadlift) but in order to improve those you must break it down and think about cues that work for you, any mobility issues and train muscles individually in order to strengthen the overall movements. Remember things take time and it's the little things that add up to success.

8) Pace yourself

Most importantly don't be so damn hard on yourself! Look, you're trying right? As long as you're turning up and trying to do better than a past version of yourself then that's all that matters. Even if you just eat healthy or go for a walk, then that's great! Obviously we all have some days that are better than others, so really just listen to your body, emotionally and physically. Feel all of the feels. Have a sofa day if you need to. And don't guilt-trip yourself if you're not mega productive. Don't worry about what everyone else is doing and compare yourself- it's a trap. You just focus on you.