Would you like to lose weight? Eat healthier meals? Exercise more regularly? Quit using tobacco?
Are you motivated to make these important changes?
After completing the self-assessment quiz on motivation in the printable PDF below, you’ll understand what strengths you already have—and what skills you may need to develop—to make any health improvement you choose.
Setting A Goal
What health improvement would you like to make?
Write your goal below.
As you think about your goal, complete the self-assessment found below. Your answers will help you decide what steps you may need to take to be as motivated as possible.
How Motivated Are You?
Download the PDF below and answer the questions. If a question doesn’t apply to your goal, simply leave the answer columns blank.
Download the self-assessment here:
Do You Know the Score?
Add the number of “yes” answers on your self-assessment.
What is your total? ________
The highest possible score is 30. The closer you are to 30, the more you have already done to get yourself motivated to make a successful health improvement. The farther away from 30 you are, the more you may need to try out some of the tools discussed below. The key below will help you understand what steps will help you be as motivated as possible.
Questions 1-4: Why Change?
“Yes” answers: You have really focused on why you want to make this improvement.
“No” answers: Concentrating on your reasons for making this improvement might help motivate you.
Questions 5-8: Your Strengths And Skills
“Yes” answers: You have considered strengths and skills that will bolster your efforts. You feel you deserve to reap the benefits of this improvement. This kind of positive attitude toward yourself will help you stay motivated once you have started working toward your goal.
“No” answers: Doubts about your abilities may be getting in the way of trying to make your health improvement. Try to identify your strengths and skills—even what you’ve learned from unsuccessful attempts in the past. Try to focus on feeling that you deserve to reap the benefits of this change, too.
Questions 9-10: Considering the Costs
“Yes” answers: You understand the costs of your current lifestyle. Knowing the costs often helps people get motivated to improve their health.
“No” answers: Do you know anyone who has successfully made this lifestyle change? How have they benefited from it? Could this apply to you? Take some time to consider what will happen if you do not make this change. Be careful, though. Some people find this exercise actually saps their motivation by discouraging them. Do it only if you think it will help you.
Questions 11-17: Getting Support/Having Fun
“Yes” answers: You have thought seriously about how others can help you and how you can make your improvement fun. Harnessing these powerful motivators can help you start and stick with your plans.
“No” answers: You may be trying to do it all by yourself. Seriously consider reaching out for some support. Friends, neighbors, co-workers, and family members are often happy to help. In fact, many will share their own struggles with you and help brainstorm about ways to get through difficult spots. You may find that this support makes the difference for you.
Questions 18-21: Determining Priorities
“Yes” answers: Congratulations! You have given importance to this improvement by making it a high priority. You have mapped out what you need to start and stop doing, recognized that there may be obstacles in your path, and considered strategies for overcoming them.
“No” answers: It may help to reconsider why this change is important enough to make it a priority. Creating a plan of action—and taking obstacles into account—can release the brakes slowing down your motivation.
Questions 22-25: Setting Goals
‘Yes” answers: You’re already doing one of the most important things you can do to make a health improvement change. You’re setting manageable goals. And you’re working at your goals and rewarding yourself as you reach them.
“No” answers: Often, when a goal seems overwhelming, it helps to break it down into smaller steps. This allows you to taste success, too. Otherwise, if your overall goal seems too far away, you may feel discouraged before you even start. Make mini-goals manageable and think about how you will reward yourself when you achieve each one.
Be sure your goals are positive. If you are trying to lose weight and choose more healthy foods, for example, don’t just cut out your favorite chocolate cake from your diet. Instead, take a step toward your goal by having popcorn for a snack more often than chocolate cake. When you do have chocolate cake, cut a small piece and savor every bite. Goals that make you stop doing something you like without substituting something else in its place can make you feel deprived.
Question 26: Environmental Support
A “yes” answer: Time you spend at work, home, or on the road, make up your environment. By taking steps to make sure your physical surroundings support your goals, you are keeping yourself motivated.
A “no” answer: Your physical surroundings may be sabotaging your efforts to achieve a healthier lifestyle.
Think about changes you can make that would be more supportive of your efforts. For example, don’t keep junk foods around, but have plenty of healthy foods you enjoy close at hand. Ask for support from others who share your surroundings.
Question 27-30: Noticing Feelings
“Yes” answers: You have looked at your feelings about the improvement you wish to make. This is important! Positive feelings motivate you strongly. Negative feelings can get in the way, especially if you haven’t taken the time to look at what they may be telling you.
“No” answers: Boost your motivation by taking a look at your feelings. Most people experience positive feelings (such as excitement and hope) and negative feelings (such as doubt and sadness) when they start to make changes in their lives. Focus strongly on your positive feelings. Think about what you can do to get past your negative feelings. Talking with a friend may help. Or, you may want to talk with a health coach, health educator, or personal trainer, depending on your goals.
Take the Next Step
Look back over all the questions to which you answered “no.” Which one gives you a good idea for something you can do to strengthen your motivation?
Keeping this idea in mind, set a mini-goal you can accomplish this week. Be as specific as possible, so you’ll know when you’ve completed it.
How will you reward yourself for reaching this first goal?
Crush Your Goals
I have put together a 3-part process that you can use to kick-start your journey to reach your goals, no matter what they are. This specific document is a little more health and fitness goals focused, but you can substitute just about any goal you have and use this exact same process to achieve it!
Access this Goal Setting Worksheet here:
Need a Coach?
If you need to find someone that will hold you accountable, answer your questions, help you, and PUSH YOU for the entire duration of your workout! Luckily for you, that’s what me and my team are here for. If you don’t have a coach yet and want one, I’d love to be your coach and help you through a fitness program. I am available to help you reach your goals!
Email Me: firstname.lastname@example.org
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