How to Keep Your Motivation Going All Year Long
Published by
CONTRAVE Care Team
on
Sticking to your weight and health goals can feel easier in January when motivation is high and new habits are fresh. But as the calendar flips by, fresh-start enthusiasm wanes, and life gets busy, old unhealthy routines can start creeping back in.
The key to lasting success is keeping things interesting and making your goals feel sustainable—no matter the month. Here are some of our favorite suggestions for staying motivated all year long!
1. Keep things fresh with different workouts
Doing the same workout over and over can lead to boredom—and plateaus. To help your body and mind stay engaged, challenge yourself to try something new each month. For example, you could rotate between a couple different forms of exercise or trying new workouts and classes. You could also rotate workouts seasonally by doing more outdoor workouts like hiking, biking and swimming in the spring and summer and doing more indoor workouts like yoga and strength training in the fall and winter. Not only will this keep things interesting, but your body will benefit from the variety.
2. Compete against yourself
If switching things up that often isn’t really your style, consider a year-long goal instead. Motivation thrives on a little competition—especially with yourself. Try challenges like:
- Doing a personal training session at your gym once every month
- Running your first 5k or 10k
- Working up to holding a plank for 60+ seconds
- Trying a new fitness class monthly
Making your goals feel like a game can make the journey more enjoyable and keep you engaged long-term!
3. Let the seasons guide your habits
Each season brings unique opportunities to shake things up and try new habits. Seasonal habit shifts can help you make the most of each season as well as keep you engaged with both your diet and exercise routines.
Spring: Spring cleaning isn’t just for your home—take a moment to reflect on your current routine and what is and isn’t working. Spring offers the perfect opportunity to move your body in different way (yes, deep spring-cleaning counts). With food, challenge yourself to eat a new vegetable each week, try meal prepping, or set a hydration goal as the weather warms up.
Summer: Make movement fun by incorporating outdoor activities like paddleboarding, hiking, or beach workouts (volleyball, anyone?). Back home in the kitchen, try a "cook at home" challenge, where you prepare healthy versions of your favorite takeout dishes. Explore seasonal fruits and veggies and try adding them into some of your favorite recipes for a fun summer take.
Fall: With busy schedules potentially ramping up, fall is a great time to focus on meal planning and consistency. Set a challenge to cook three healthy dinners per week or prep lunches in advance to avoid takeout temptations. Practicing portion control is also a great idea this time of year as festivities and the holidays kick off. Fall is also a great time to try a running goal, like participating in a charity 5K, as there are ample opportunities during peak running season. Give back and get healthy!
4. Celebrate non-scale victories
Weight isn’t the only measure of success. Celebrate improvements in energy levels, better sleep, increased strength, or simply feeling more confident in your body—we call these “non-scale victories.” Whether it’s fitting into an old pair of jeans, completing a month of consistent workouts, being able to do a exercise, or simply walking up the stairs without feeling so winded- recognizing non-scale victories can give you a regular dose of motivation.
Keep track of your wins in a journal or app to see how far you’ve come. Recognizing these wins can keep you going, even when the scale doesn’t move as quickly as you’d like.
5. Create a reset plan for inevitable slumps
Everyone has off days—or even off weeks. And that’s okay! We’re all human, and life happens. The key is having a go-to plan to get back on track. Maybe that means committing to a week of home-cooked meals, focusing on hydration, or scheduling workouts in advance. Instead of waiting for Monday to start fresh, check in with yourself and take action as soon as you notice yourself slipping into old habits.
Remember, staying motivated all year long isn’t about perfection—it’s about consistency, variety, and finding ways to keep things exciting. By incorporating seasonal challenges, trying new workouts, and focusing on small wins, you’ll stay engaged and committed to your health goals 365 days a year.
So—what’s your next challenge?
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