1 simple tool to help you stay motivated and on-track with your health and fitness goals

Though a fitness partner can help, this tool works well, too.

Though a fitness partner can help, this tool works well, too.

Trying to break bad habits and implement new, healthy ones is no simple task. Not only does it take an excruciatingly long time for a new behaviour to become a habit, but it may also feel like a constant uphill battle to get where you want to be.

For example, you may want to lose weight and get fit, but in order to do so, you will need to make a variety of changes — both small and large — to reach your goal. Doing one small thing, such as cutting out pop or skipping dessert twice a week, is definitely a good start; but you know that if you want to achieve the “get fit” part of your goal, you will need to add in more exercise at some point as well. Sometimes when you take a step back and think about all the things you need to do to reach your goal, you feel overwhelmed and hopeless, which can lead to roadblocks and speed bumps along your path to health and wellness.

Luckily, you don’t have to focus on all those goals and tasks at once to stay motivated. Forget “keeping your eyes on the prize” — simply keep your eye on one or two small things each day to stayed focused and motivated.

According to this article on Inc.com by Rhett Power, in order to “motivate yourself on a daily basis, you must set goals and monitor them on a daily basis.” To quote Zig Ziglar, “People often say that motivation doesn’t last. Well, neither does bathing — that’s why we recommend it daily.”

Power suggests using a goals quadrant to help keep you motivated on a daily basis, which I think is a great way to help keep yourself accountable. I’m a huge “list” person, and would never get anything done if I didn’t make weekly, daily, and even hourly lists for myself.

“By breaking your ultimate goals down using the goals quadrant, you can actively monitor your goals on a daily basis. That daily monitoring will not only keep you on track toward achieving your goals, it will help keep you motivated every day.”

The tool suggested in the article is more geared towards business goals, so I made a handy goals quadrant you can use for you daily health, fitness and wellness goals. Click here to download the PDF.


Do you write down daily health and fitness tasks and goals? Do you find it helps? Let me know if you use the goals quadrant and if it works for you!