The 7-Step Motivation Planner

by Matt O’Neill (Nutritionist & Director, SmartShape.com.au)

The secret to being motivated to eat well and exercise regularly is not solely
about willpower. Here's a simple, step-wise approach to building and keeping your clients motivated.

As you read through the seven steps that follow, think carefully how you have or can apply each step to yourself and your clients. I’ve used healthy eating as the example for this process, but you could substitute exercise, smoking, stress or even a business goal if you like.

Step 1. Connect a threat
Linking a clear threat to your health, wellbeing or lifestyle that will result from you not taking action can provide a big stick for change.

Example: If I don’t watch my diet and choose wisely I will get diabetes when I’m older and I don’t want that.

Step 2. Create a benefit
Next, establish a real benefit for making changes both in the immediate term and the long term. This gives you some juicy carrots for change.

Example: When I eat well I feel I have more energy and think more clearly. I know that eating well will keep me in shape and in the clothes I like to wear for many years to come.

Step 3. Conceive a plan
Now, work out the specifics of the changes that you will make to help you reach your goals. Will you eat more fruit, drink more water, follow a diet plan or use other strategies?

Example: I have made a shopping list and will make sure I stick to what’s on the list. I’m also going to take a water bottle with me everywhere I go.

Step 4. Commit to targets
You may have a specific weight or fitness goal from your program, but these only result from you meeting your daily or weekly targets. You’ll need flexibility here, so although you may not always hit your target, you’ll stay committed to aiming for them.

Example: My minimum target is to eat 2 pieces of fruit a day. I might eat more on some days, but when I achieve this target I know I’m still on track to reach my goals.

Step 5. Construct a picture
How will your work, home and other physical environments look if they are to be set up to support you hitting your targets? You’ll need to leave a note on the fridge to remind yourself to pack your lunch. You’ll need to go through your pantry and get rid of any high-calorie snacks.

Example: I’ve now got fruit bowls in the kitchen, dining room and also on the hallway table near the front door. It will be hard not to eat more fruit.

Step 6. Compose a script
Each of the examples above is actually a script or the words you tell yourself
to increase your chances of success. Start to replace negative thoughts with
new positive scripts. You should also have some fairly global scripts to play
in your head until they become automatic.

Example: I am a healthy eater because I have lots of colours in my
diet. Salads are so fresh and make me feel light.

Step 7. Counter the excuses
If you’ve done all the previous steps, they’ll be working for you
now. One vital step is left and that is to counter the range of excuses that
can emerge as you progress towards your goals. Common excuses include; lack
of time, boredom, no time or no energy.

Example: Of course I have the time to prepare healthy food. It’s
all about planning, which makes it all come together.

If excuses or setbacks come along, you’ll be in a stronger position to
deal with them. If times get challenging, it may be useful to go back over these
seven steps, one-by-one again. This will remind you of your commitment, and
refresh your resolve.

DOWNLOAD MATT’S 7-STEP MOTIVATION PLANNER
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to get Matt’s incredibly simple 7-Step Motivation Planner.

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