How to Stay Motivated on Your Health and Wellness Journey

 

Staying motivated in your health and wellness journey long term can be challenging. Life happens. Plateaus, boredom, fatigue, burnout, and setbacks can make it tempting to give up. But with the right mindset and strategies, you can keep moving forward. Here are some tips to help you maintain motivation and achieve long term success.

Track Your Progress and Celebrate

When you feel like you’re stuck or that you’re plateauing, it may be because you’re hyper focused on one metric, like the number on the scale for weight loss or gain goals. Try shifting your attention to the many other forms of progress you might be overlooking such as using a journal or app to monitor changes in your strength, endurance, mobility, confidence in the gym, energy, or even how your clothes fit. These wins often matter more than the number on the scale and can reveal progress you might not see otherwise. Keeping track and celebrating multiple forms of achievements, no matter how small, can boost your confidence and maintain motivation effectively.

E.g. Steph felt discouraged when the scale didn’t move, but her progress photos showed a significant difference in muscle tone and posture, which kept her going. She also used the ONI Workout App app to log her strength improvements, giving her more reasons to celebrate.

Reward Yourself Along the Way

Celebrate your milestones with rewards that align with your goals. Treat yourself to a massage, new workout gear, or an experience you enjoy. These don’t have to be extravagant - even small incentives can make a big difference. Positive reinforcement keeps you motivated without fostering unhealthy habits.

E.g. Rachel rewarded herself with new running shoes after a month of consistent training, which inspired her to keep going.

Embrace PLATEAUS as Learning Opportunities

Plateaus and setbacks are normal but they don’t have to derail your progress. Be kind to yourself and view them as signs to learn and reassess your plan. Are you consistent with your efforts? If not, identify what’s preventing you from following through and address those barriers without harsh judgement. Was it a stressful week, a lack of preparation, or unrealistic expectations? Identifying the cause can help you prevent similar challenges in the future.

If you have been consistent and the plan needs adjusting, try mixing things up! Variety keeps things exciting and challenges your body in new ways. If you’re bored or feeling stagnant, try switching up your activities, workouts, or meals for a fresh perspective:

In the gym:

Switch between different focuses for each block of training, for example one block can be focused on a particular set of strength movements like squats or deadlifts. The next training block can focus on a different variation or you can even change the tempo, reps/sets scheme, try super setting different exercises together, or change the overall session structure too.

Outside of the gym:

Outside of the gym, you can try different activities to make up your daily/weekly movement. Activities like yoga, swimming, hiking, climbing, or even dance classes.

Nutrition:

Experiment with new healthy recipes, explore different cuisines, or try seasonal fruits and vegetables. Keeping your meals fresh and interesting can make eating well feel like a treat rather than a chore.

Is it time for a break?:

It’s essential to recognise the signs of fatigue and burnout before they derail your progress. Overtraining, extreme dieting, or taking on too much at once can lead to physical and mental exhaustion. Build rest and recovery into your plan to sustain long term success. For example, well timed rest days and deload weeks can give your body the recovery it needs to perform better.

👉 See our previous blog Optimising Recovery For Maximum Results for more on this.

Build a Support System

Success is easier when you have a supportive network cheering you on. Whether it’s friends, family, or like minded individuals in your local gym, surrounding yourself with encouragement and accountability can keep you motivated.

Focus on the Journey, Not Just the Destination

One of the most fulfilling aspects of a health and wellness journey is discovering how empowering it feels to build strength and capability. Celebrate the small, everyday victories that remind you why you started. Practicing gratitude can help you reflect and acknowledge how your efforts have improved your life, whether it’s feeling more confident, capable, or finding joy in activities that once felt out of reach.

E.g. Instead of fixating solely on her ultimate goal of losing 10kgs, Hannah found fulfilment in noticing how strength training helped her carry heavy bags with ease, feel more confident in her posture, and enjoy playing with her kids without getting tired. These changes became a powerful reminder of how far she’d come.

Final Thoughts

Staying motivated on your health and wellness journey takes effort, but it’s entirely possible with the right mindset and strategies. Remember, it’s not about being perfect - it’s about being consistent and resilient. Keep experimenting, learning, and finding what works best for you. Your health is a lifelong investment and every step forward is a step toward a better you.

 
BlogLaurent PangMotivation, PlateausComment