Sparking Summer Motivation
- Cindy Feinberg, CPC, CAI
- Aug 4
- 4 min read
Summertime is the time to slow down and soak up the sun. And that shift into relaxation mode can make the desire to tackle everyday responsibilities fade into the background. by shifting how we approach tasks along with it, using tools and techniques to spark the
motivation needed to get us started and keep us going, we can strike a balance between
rest and success.
Why Action Comes Before Motivation
The prevailing thinking is that if we wait long enough motivation will strike on its own, but studies show it's actually sparked by action. That even a tiny first step to start activates the brain's reward system, which releases the feel-good neurotransmitter dopamine, which creates the sense of accomplishment that inspires the next step. That sets into motion a cycle of progress where action sparks motivation and motivation encourages more action.
The 5-Second Rule: Start Before Your Brain Talks You Out of It
Thing is, getting started can be the hardest part, especially if you're prone to procrastination. So when there's something you know you should do, but there's something else you'd rather do, turn distractions into action by counting 5-4-3-2-1 Go. Known as the 5-second rule, counting down like the astronauts do interrupts overthinking and hesitation, motivating you to blast off before your brain can talk you out of it.
Try it out on a job you can do quickly, like replying to a text or taking out the trash. Even if it takes only a minute or two seeing it to completion builds the confidence to go on to the next one. Before you know it you'll be done and off to go out and enjoy.
The Goldilocks Rule: Find Your Sweet Spot
What about the stuff you don't want to do? The things left on your to-do list that are complicated or just plain boring. According to the Goldilocks Rule, our motivation peaks when working on tasks that are not too hard and not too easy. There's a just-right space in between, known as the sweet spot, where the work is challenging yet achievable. The trick to zeroing in on that spot is adjusting the difficulty of the task. By using the Goldilocks Rule, you can swap trying to muster up the motivation to get something done to creating a condition where you actually want to do it:
Too Hard? Break it down into smaller pieces. Instead of cleaning the house, do the dishes. That proposal that's been hanging over your head? Write the introduction or an outline with your ideas.
Too Easy? Ramp it up. Take the tedium out of answering emails by giving yourself a time limit. Apathetic about continuing your nightly walk? Change your route or increase the challenge with power walking.
When you fine-tune a project to match your abilities, you can tackle it with energy and concentration. Working within your sweet spot makes it easier to stay engaged and keep moving forward.
Snacktivity: Exercise in Bite-Sized Bursts
Moving forward with your exercise routine can be interrupted by leisurely indulgences, like snacking your way through the day. You may have every good intention of working out but when you'd rather spend time outside than in the gym, it can be tough to get going. Spend the day instead snacking in a good way by treating yourself to some Snacktivity.
A system of bite-sized workouts, all you have to do is add short bursts of physical activity, known as "exercise snacks", throughout the course of your day. These 2-5 minute workouts fit seamlessly into your schedule and create the frequent wins that ignite motivation and build resilience, two big steps toward forming an exercise habit.
The simple exercises that make up these mini workouts encourage consistency, with studies showing that over 80% of people who start this practice stick with it. This easy way to ease into exercising gives you the freedom to pick and choose what you want to do and when you want to do it. Integrating activity snacks into your daily routine creates the cues to move:
Do squats while the coffee's brewing
Do calf raises while brushing your teeth
Do jumping jacks after breakfast
Take the stairs
Do stretches before lunch
Walk to get your take-out
Do wall push-ups after dinner
Do leg raises with a resistance band while you're watching TV
Snacktivity is small steps that inspire you to get moving. Try different things at different times to find what works best for you. This is an exercise system that can see you through to your fitness goals.
Picture the Process, Not Just the Goal
Picturing each step along the way can keep the target in sight. Process visualization, seeing yourself taking proactive steps toward a goal, strengthens motivation and adds oomph to the sole vision of achieving it. Imagining the process leading to your goal with your vision of completion strengthens your belief that you can get there.
Spend a few minutes in the morning mentally running through the specific steps you'll take toward your goal, including scenarios where you face a setback. Visualize yourself course correcting, welcoming the challenge and gently returning to complete the step with ease.
Anchoring a clear inner vision transforms success from a future event into a daily occurrence. From celebrating your wins to getting back up when you're down, every step forward is proof you have what it takes to get the job done and see your goals through.
When an Accountability Coach Helps
If your get up and go got up and went, it could be the lure of the beach. But if putting
things off starts becoming a habit instead of a holiday, an Accountability Coach can help
you get back on track.
Part motivator and part problem solver, they work with you to create an action plan with
achievable benchmarks that make follow-through a reality. It's like having a personal
cheerleader, urging you on when procrastination creeps in and keeping you focused
when distractions appear. That extra nudge can help transform your mindset from
should do that" to "I will do that!".
To learn more about how you, someone you love or someone in your network can
