Identify what you can no longer tolerate in your life (the ‘push’ factor) and what truly energizes you every morning (the ‘pull’ factor or ‘big why’). Frame your actions around ‘what you are walking away from’ and ‘what you are walking toward’ to create a strong, personal rationale that rewires your motivation.
Instead of focusing solely on what you want to do, consider ‘who you want to be,’ as identity is a stronger driver than behavior. Adopt an identity (e.g., ‘active neighbor,’ ’energized citizen’) and identify the most direct pathway to embody that identity, using your actions as ’lifestyle activism.’
Set small, simple, and straightforward goals that you can realistically achieve, especially if you are currently sedentary. Begin by taking a walk of any length every day for a week, then progressively increase the duration (e.g., 15 minutes, then 20, then 30) to build confidence and avoid negative reinforcement from unmet expectations.
Actively find and engage with others who share similar goals, as social support is critical for building and sustaining motivation. Join walking groups, meetup groups, or simply get outside and greet your neighbors to combat isolation and reinforce healthy behaviors within a community.
First, walk alone in the direction of your healthiest, most fulfilled life by finding your intrinsic motivation and desired identity. Second, once you find your way, ‘come back and get a sister’ by helping and inviting friends or family who may be struggling to join you. Third, think about people who have your back and schedule appointments with them for accountability. Fourth, make the activity joyful, practical, functional, and sustainable, such as scheduling walking meetings or dates.
Implement a method to track your progress, whether it’s a simple day planner with smiley faces, a wearable device, or a daily mental check-in. The most effective tracking involves your active participation, allowing you to learn from your own data, discern what strategies worked, and plan how to replicate success.
At the end of each day, audit your energy levels and feelings. If you feel good, identify the behaviors that contributed to that positive state and consciously repeat them. If you feel terrible, acknowledge the actions (or inactions) that led to it and adjust accordingly, cultivating a gratitude practice for positive feelings.
Frame your personal health goals within a larger, culturally resonant narrative or cause to deepen motivation and bypass common barriers. Connecting your actions to historical examples of change-making or community service can make the experience feel deeply relevant and spiritually motivating.
Make 30 minutes a day of moderate to vigorous activity, such as a brisk walk, the most important thing you do for your health and longevity. This simple act can profoundly impact health markers, energy levels, sleep quality, and mental well-being, often more reliably than other treatments for conditions like depression.
Design your health interventions in a way that gives you more control and involvement over what you’re doing and when. When you are involved in the design of your own behavior change, you are more likely to stick with the new habits long-term.
Understand that building confidence in your ability to perform a new habit takes time, especially if it initially feels uncomfortable or difficult. Persist with the activity long enough to realize ‘I can do this,’ as this growing self-efficacy is crucial for sustained motivation.
Look for activities that offer multiple benefits beyond the primary goal, such as walking for exercise. These ‘cascading benefits’ (e.g., vitamin D from sunshine, fresh air, meeting neighbors, improved mental health) add layers of positive reinforcement and make the habit more sustainable and enjoyable.
While tracking progress is beneficial, be mindful of the pitfall of obsession or orthorexia (an unhealthy obsession with getting healthy). Use tracking as a tool to learn and stay on course, but avoid self-laceration over missed goals or overreacting to daily fluctuations in data.