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How to Get Motivated

In this week’s episode of The Real Health and Weight Loss Podcast, Dr Mary Barson and Dr Lucy Burns dive deep into the science of motivation, offering practical advice on how to cultivate it and sustain lasting change, even when motivation wanes. Understanding Motivation Motivation is Fleeting: Dr Mary and Dr Lucy remind listeners that motivation is not constant; it ebbs and flows. Instead of relying on willpower, they stress the importance of building habits that function independently of fleeting motivation. The episode covers how to tap into intrinsic motivation by focusing on what truly matters to you. When changes align with core values and goals, it becomes easier to stay consistent. Behavioural Science and The Habit Loop The doctor duo breaks down the Habit Loop: Cue → Desire → Response → Reward. By understanding this loop, you can consciously design your environment and routines to reinforce positive behaviours while disrupting negative patterns. They explore how cravings and rewards drive habits, encouraging listeners to identify triggers and reframe rewards to suit healthier behaviours. The Stages of Change and Overcoming Resistance The process of change involves several stages: Pre-Contemplation, Contemplation, Preparation, Action, and Maintenance. Dr Mary and Dr Lucy highlight the importance of recognising where you are in this journey and setting realistic expectations. They delve into how to overcome the resistance that often surfaces during the contemplation phase, suggesting strategies like focusing on "pain points" (what you stand to lose by staying stagnant) and using the "Five Whys" technique to uncover deeper motivations. Building and Sustaining Helpful Habits The episode emphasises the role of small, consistent actions. Rather than aiming for drastic changes, it’s more effective to commit to micro-habits that compound over time. Make Good Habits Easy and Bad Habits Difficult: Practical tips include designing your environment to make the desirable action the easiest choice, such as prepping healthy meals or setting out workout clothes the night before. The Power of Structure and Support The 12 Week Mind Body Rebalance program offers a blueprint for sustainable transformation. The program’s structured framework, accountability, and community support are crucial in maintaining momentum even when motivation fades. Dr Lucy shares stories of how the program has helped participants break out of the all-or-nothing mindset and embrace progress over perfection. Identity and Layers of Change They explore the three layers of change: Outcomes: These are the tangible goals or results you wish to achieve, such as weight loss or improved health markers. Processes: The day-to-day habits and routines that lead to those outcomes, like meal planning or regular exercise. Identity: The deeper transformation occurs when you start to see yourself as the type of person who consistently engages in these healthy behaviours. Shifting identity is key to sustaining change.