Tag Archives: motivation

Weekly Motivation Note Card

Motivation and positive thinking are finely tuned, highly functional muscles in the body, spirit and mind that are often neglected. Just as you would not go to the gym once and expect to be extremely fit and healthy, you can not simply read a self-help book, or do one set of affirmations and anticipate motivational success.

Motivation Note Card Tips
Motivation Note Card Tips image courtesy of Pixabay

How to Use the Weekly Motivation Note Card System

By IWrite4U!

The Weekly Note Card is a great organization habit to keep you focused, goal-centered, and driven throughout each week. The idea is that you fill a personalized note card each week with a positive quote, goal, reassurance, affirmation and where you would like to be at the end of the week and then carry it with you at all time and reference it throughout.

What You’ll Need

In order to get started, all you will need to purchase is a pack of standard 3×5 note cards. I prefer packs that offer a variety of colors so I can use the different colors to have different overall meanings, for instance:

Red Card: a very emotionally exciting color, red actually increases respiration and heart rate – I will use if I have a big week of projects or major test or presentation
Yellow Card: associated with joy, creates a warming effect – will use if it is a rainy week or there is possible gloom on the horizon
Green Card: symbolizes growth, harmony, and freshness – will use if I am feeling stagnated or anxious

How to Make it Work

Once you have your selected your preferred card it will be time to fill it! Try to lay out a schedule for yourself in when and where you create the card and also reference it at home. I find that Sunday evenings work best for making the new card for the week as it lays out your mental road map. In practice, I will keep the card on my nightstand if I am home, or on my bathroom counter, so that it is the first thing that I see when I wake up and last at night.

Allow yourself to be creative in your composition but try to stick to the card format of:

Affirmation: Speak in the first person and be specific. Some examples:
– I am in charge of my mood
– I have everything that I need to make this a great day
– When I breathe I inhale confidence and exhale timidity

Positive Quote: Search and select something that resonates with you. Some people keep books they quote (Bible, Collections, Poems) or some just reference web searches – either works!

Goal: What would you like to accomplish this week?
– Spend more time with kids
– Take wife out on date

Thing to work on: What would you like to see different in yourself?
– Be more patient with your employees
– Be humble about your successes

Compose your card and keep it on your person at all times throughout the week (wallet or purse works great). Whenever you have a moment pull out the card and reference it and overlay it with your present moment to check in and exercise the ambition and positivity muscles. At the end of the week, look into what you could have done better and where you ended up, and use it as a platform for your next card! Have fun with the practice and enjoy the positive growth that is summoned within you!

Tips for Gaining Motivation From a Fitness Magazine

Every month it comes… the day your favorite fitness magazine comes out, and you get a fresh burst of motivation and some great new ideas on exercises to improve your fitness level and maybe even some great recipes for nutritious food that won’t pack on the pounds.

Men's Fitness MagaineThen you finish reading through the magazine and set it aside after maybe trying a couple of the exercises and thinking about the suggestions in the magazine, and the motivation you got from it is gone as soon as you put it down.

It doesn’t have to be like that, though – you can use some things you learned in elementary school or (if you’re a techy type) a computer program – like a slideshow – to make sure the tips from that magazine help you keep your motivation level up.

Tips for Gaining Motivation From a Fitness Magazine

Make a Fitness Motivation Poster

Fitness RX for Women MagazineIf you don’t mind cutting up your favorite magazine, hang up a poster board (you can get everything you need for this at the dollar store.)

  • Cut out pictures of the models doing exercises you want to try.
  • Glue or tape those pictures near the edges of the poster board.
  • Then, cut out tips you want to try and attach them in the center of the poster board.
  • If you don’t want to keep the entire magazine after cutting out your favorite motivational parts, make sure to cut out any articles that inspire you and recipes you want to try before recycling the remaining part of the magazine.
  • Make your motivational poster as eye-catching as possible by adding some glitter glue around the photos, or use poster paint or even a permanent marker in your favorite color.
  • Add new images and tips to the poster any time you want – and if you find some things don’t inspire you for very long – just attach new ones on top of them.

Make a Motivational Slideshow

Making a slideshow is a great option for people who prefer digital magazines or for people who don’t want to cut up a magazine.

  • You can use PowerPoint or any slideshow program you like using to do this.
  • Just like making a poster, choose images of exercises and things that inspire you from the magazine.
  • Copy and paste them into your slideshow, then set it to run like wallpaper on your computer or device.

These two methods put the things that inspire you to be more fit and healthy in front of you on a daily basis, so your favorite fitn



4 Tips to Stay Motivated the Second Day of a New Fitness Plan

The first day of a new fitness routine is (usually) easy – you’re excited about the healthy new body and lifestyle you’re going to have and maybe even planning out the new clothes you’re going to get – but then the second day arrives…

Fitbook: Journaling for Motivation and Weight Loss
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If you worked out hard the first day, you’re probably waking up with sore muscles. 

Then, you hop on the scale to see how much weight you lost from your amazing first day of a new diet and you find out you gained three pounds.

There goes the motivation, but this is the wrong time to give up if you really want to be fit and healthy, so you need to find some ways to stay motivated through the second day and through any future days that are rough.

4 Tips to Maintain Motivation for a New Fitness Regimen

Have a backup plan (a simple one) that you can easily push through when you aren’t feeling motivated – or when you’re sore.

  • For exercise, this can be as simple as taking a short walk or choosing a few of your favorite songs to listen to while you dance around the house – not every workout has to be intense.

Plan for healthy eating and snacking ahead of time.

  • For your diet plan, have on hand (or get) some healthy foods you can eat without a lot of preparation time, so you aren’t so tempted to grab a bag of chips or cookies when you’re hungry or tired – but if you do nosh on a bit too much ice cream – so what – it’s just one snack – so go ahead and enjoy it, then get back on track afterwards.

Feed your spirit while you are changing your physical state.

  • Add some positivity exercises, such as affirmations,  meditation, or meditative yoga to your plan to make a holistic fitness plan – increasing your positivity is only going to help you in the long run.

Have realistic expectations because change can be rapid but it doesn’t happen overnight.

  • This is where you need to give yourself a break — if you have fitness problems, they didn’t develop overnight and it’s going to take some time to put them behind you – plus most weight problems have some emotional baggage behind them that you need to address for successful weight loss and to have a healthier lifestyle.

Stay Motivated! You Can Do It!

Life changes can be hard, especially when you’re talking about something like weight or a fitness issue because they often are so intrinsically linked to emotional pain, so it’s really important to build success into your new fitness regimen if you want to succeed,

Stay motivated through the second day of your new fitness plan, and through every day, and you will find it much easier to reach your fitness goals.


How Not Knowing About Motivation Can Make You Fail

I woke up this morning, and I didn’t want to do anything but sleep some more, and I’m betting I’m not the only one who woke up today with no motivation and a major desire to procrastinate for a while.

So, instead of sleeping in, I got up and decided to see how my urge to just give in and let the day win could be used to help someone else who might be feeling the same thing – so here’s what I’ve found.

Dictionary Definition of Motivation

Motivation is, according to Dictionary.com:

  • the act or an instance of motivating, or providing with a reason to actin a certain way
  • the state or condition of being motivated or having a strong reason to act or accomplish something
  • something that motivates; such as inducement or incentive

In simpler terms, for the purpose of this short discussion, motivation is what causes you to act and make your life better.

By contrast, lack of motivation is what causes you to procrastinate – it stops you from getting things done and making changes in your life.

Motivation Versus Procrastination

Stop Procrastinating - Gain Motivation
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Motivation is practically the opposite of procrastination, and here’s why… without motivation, without something propelling you forward – whether something internal (like intense desire) or an outside force (like the need to work so you can buy food) – you have inaction… you have procrastination.

  • For people who struggle with motivation, procrastination and a feeling of failure can be a lifelong problem, but I’m here to tell you that you can beat it.
  • It’s a choice, and it’s your choice to make every day.
  • Did yesterday go how you wanted it to? No? That’s okay, today is a new day, so choose one small thing to do first, then just – do it.
  • You’ll feel better, as long as what you have to do isn’t horrible, and even if it’s horrible, it will be done and out of the way so you can move ahead to whatever is next for you.

Why Do People Procrastinate?

A lot of things can make people procrastinate, such as:

  • Past failure or a negative experience
  • Depression
  • Getting overwhelmed or going through too much change at once
  • Loneliness
  • Feeling a disconnection between goals and end results

How to Stop Procrastinating

To stop procrastinating, you need to do exactly what I did when I started writing this article…. you need to act and just start doing the thing you’re putting off.

  • You don’t have to look at it as a chore, and you don’t even have to decide to do the whole thing – in fact – there are times when it’s better to give yourself permission to just work on something for ten or fifteen minutes.
  • Break big, long-term goals into manageable parts.
    • For example, writing this or any article today felt impossible when I woke up, but I thought about what I wanted to write about, researched what felt important about the topic based on what I was feeling, and how motivation and procrastination are such opposite things, and I wrote about each thing and shared what I found and what I feel and believe about them, and I have written over 500 words about the topic, hopefully you’ll find something here you can use, but if you don’t – I leave the comments open – just ask away – I would love to help you find some motivation to do whatever you need to do.
  • Compared to total inaction – which is what you get if you procrastinate – small action is significant – and it is the first step toward winning the race.

So, what about you? What can you do today to kick-start your own motivation?