Struggling to stay consistent with your goals? Lacking the motivation to move or maintain your wellness routine? We hear you! The thing is, even the most successful people have periods where they lack motivation. So, don’t be so hard on yourself. Between busy schedules, ever-changing routines, and the inevitable daily stressors that arise, there’s a lot going on in your life. But you found yourself here, so clearly, you’re interested in putting in the work! And we’re here to make it simple for you (while still challenging you to push past your limits and reach for your goals). You up for the challenge? Perfect.
Ahead, the FitOn Motivation Challenge! 14 days and 14 motivational hacks to help you reignite your motivational fire and keep it burning!! Let’s do this.
The FitOn 14-Day Motivation Challenge
Day One: Write Out Your Goals
The first step to getting started with our FitOn Motivation challenge? Write out your goals!
Take some time to journal or write down your goals. Here are some questions to consider:
- What are you working towards?
- What are you motivated to achieve, and why?
- What is your reason for joining this specific challenge?
- What do you hope to accomplish over the next two weeks?
- What are your biggest roadblocks?
Getting clear on what you want to accomplish and achieve is an integral part of helping you stay motivated, consistent, and successful. In fact, research shows simply writing down your goals increases your chances of achieving them. Plus, it helps you track and reflect upon your progress along the way!
Day Two: Make a Vision Board
Now that you have your goals, this is where the fun begins: creating a vision board! A vision board is a new and inspiring way to boost your motivation; it helps you expand upon your goals in a new light. Seeing visual images of what you hope to accomplish helps you mentally ‘visualize’ your success in a more tangible way. The best part about a vision board? It can be anything you want it to be. Words, affirmations, quotes, photos, colors, fonts… even brands, products, or people that inspire and motivate you. You can make a digital vision board if you’re tech-savvy or go old-school with a personalized collage made from scraps and art.
Once you create the board of your dreams (literally!) display it somewhere where you will see it daily. It could be in your bedroom or office, you could even frame it on the wall! As part of your ongoing challenge during the next two weeks, make an effort to look at your board daily. It will help keep you motivated while reaffirming your goals and dreams.
Day Three: Go for a Daily Walk
Even if it’s 10 minutes per day, try to prioritize a daily walk. If we’re being honest, walking doesn’t get the attention it deserves. It’s one of the easiest ways to boost both your physical and mental health, and it benefits just about everyone. When it comes to physical benefits, walking can boost lean muscle mass, reduce fat, support weight loss, benefit heart and bone health… the list goes on. And as for mental health? It may help boost mood, enhances productivity and creativity, and can help you stay motivated toward your goals.
There are so many ways to increase your steps. For today’s challenge, try one of these ideas:
- Take your dog for a walk
- Lace up your sneakers and listen to a podcast or audiobook
- Trade your zoom meeting for a walking meeting
- Get mobile with your transportation and walk to your destination when possible
- Start or end the day with an uninterrupted walk in nature
RELATED: What You Need to Know About Walking For Fitness
Day Four: Start a Gratitude Journal
It’s easy to get stuck in a rut or lost in a negative thought pattern. These feelings can be heavy, and it can be hard to find motivation. But something as simple as practicing gratitude can have a profound effect on your mood and mindset, helping to boost motivation and push past plateaus. So today, grab a pen and paper and get started with a gratitude journal. Write down 1-3 things you’re grateful for — it can be anything. Pay attention to how you feel after, and soak in that feeling!
The best part? Gratitude journaling is effective in boosting motivation even if you’re already feeling motivated! Try to make this a routine part of your day during this challenge and beyond. You can make your own gratitude journal or try a structured journal like the 5-Minute Journal. Whatever feels best for you!
Day Five: Read for 20 Minutes
At the end of a long day, it’s easy to turn on the TV or scroll through social media. But challenge yourself to turn off the tech and grab a book instead! Reach for something that motivates and inspires you, something that pushes you to accomplish your goals. Plus, reading motivating books can help remind you you’re not alone — we all go through challenges and struggles. Books can give purpose to your journey or teach you lessons you may not have learned otherwise. When you’re looking for external motivation, grabbing a book is one of the easiest ways to reignite your fire.
Challenge yourself to at least 20 minutes. If you’re inspired to read more, go for it!
Some great books:
- The Alchemist by Paulo Coelho
- Make Your Bed: Little Things That Can Change Your Life…And Maybe the World by William H. McRaven
- Smarter, Faster, Better: The Secrets of Being Productive in Life and Business by Charles Duhigg
- The Power Of Positive Thinking by Norman Vincent Peale
Day Six: Declutter Your Space
Take a quick scan around your space. Is it clean? Messy? Downright dirty? We’re not judging. But, just so you know, a messy space can lead to stress and anxiety, disrupt your sleep, and yes, hurt your productivity! So, if you’ve been lacking motivation, your messy room may be to blame. Hence your day six challenge: declutter your space!
We’re not saying you need to deep clean your whole house (unless you want to, then have at it). Instead, start small. Choose one room (even one area, like your desk drawer or car) and give it a thorough clean. Toss or donate any items. Vacuum and wipe down any dust. Organize papers or similar products. Over the next week, try to tackle one room or area at a time. Keep this up after the challenge is over, too!
You can even ‘Feng Shui’ your home to give it a new, fresh look and feel. It could further boost motivation and productivity!
Day Seven: Unclutter Your Mind
Your space is clear, but what about your mind? Your challenge today is to start the day with a morning meditation. Aside from reducing stress, benefiting your mood, and supporting your sleep, meditation can help you stay focused on achieving your goals. It has powerful science-backed benefits for boosting concentration and reducing cortisol levels. When you adopt a regular meditation practice, you’ll be less likely to procrastinate and more likely to be productive and organized. If that isn’t motivation….!
And if you’re thinking, “meditation isn’t for me,” give it a try anyway! Even the most advanced meditators struggle to clear their mind — there’s no such thing as a perfect meditation practice. So, let go of the judgment and challenge yourself!
Kick off your morning with one of these (10-minute or less) FitOn meditations:
- Morning Motivation with Amanda Gilbert
- Mindful Awareness with DeAndre Sinette
- Morning Mindset with Amanda Gilbert
- Present Moment Awareness with Rachel Ruth
Day Eight: Meal Prep For The Week
Regardless of whether your goals are related to fitness, healthy eating, or weight loss, meal prep is one of the ultimate secrets to success. Eating nutrient-rich foods benefits both your mental and physical health, helping to boost energy and performance, improve sleep, and support brain health and heart health.
Naturally, when you’re feeling good in your body and in your mind, you’re going to be that much more motivated to crush your goals. So, why not take the stress out of healthy eating by calling on meal prep? Challenge yourself to set aside just one hour once per week to prep healthy options.
Here are some breakfast, lunch, and dinner ideas:
Breakfast meal-prep options
- Overnight oats
- Chia seed pudding
- Egg muffins
Lunch meal-prep options:
- Egg or chickpea salad
- Salad jars
- Buddha bowls made with lean protein, quinoa, and roasted veggies
Dinner meal-prep options:
- Pasta bake
- Fried Rice with lean protein
- Veggie burgers
For access to deliciously healthy recipes, sign up for FitOn PRO and get access to personalized meal plans, including foods you’ll love to eat!
RELATED: Time-Saving Back to School Meal Prep Ideas For the Whole Family
Day Nine: Cleanse Your Social Media Accounts
We’re not saying you need to sign offline and detox from social media (but you totally can if you want to). Rather, your day nine challenge is to cleanse your social media pages and break up with accounts that no longer serve you. What does this mean? Unfollow (or mute) any account that makes you feel discouraged, self-conscious, insecure, or less than. This could be brands, influencers, celebrities, even friends or family. That said, unfollowing or muting an account doesn’t have to be personal. And it doesn’t mean they’re intentionally sharing content that harms your mental health. But if following this account isn’t motivating you or evoking positive emotions, it’s doing more harm than good!
So, spend some time cleansing your accounts today. Think of it as emotional weight loss! And while you’re at it, go ahead and follow any accounts of people that do inspire and motivate you. Instead of calling it quits on social media, you’re setting healthy boundaries and making your online experience a positive one.
Day Ten: Try Something New
Is there’s something you’ve been itching to try but haven’t had the time or energy? We challenge you to take the plunge and try something new! Enroll in a new educational course or program, register for that half marathon, sign up for a cooking class, or hit a new workout.
If money is holding you back, we get it! But you’ll be glad to know there are so many cost-free ideas that can get you out of your comfort zone and boost your motivation.
- Volunteer for a local organization that inspires you
- Start a blog or social media account and share your passion or hobby (whether it’s cooking, fitness, beauty, etc.)
- Try a new healthy recipe or transform your favorite not-so-healthy dish into a nourishing meal
- Learn a new skill, like photography, crafting, even teaching yourself how to become a grill master!
Day Eleven: Revamp Your Bedtime Routine
If you’re lacking motivation, take a look at your evening routine and sleep schedule. How many hours of sleep are you getting per night? And is it quality rest? These are important factors to consider if you want to boost your motivation and achieve your goals!
To boost your motivation and maximize your snooze, give your bedtime routine a refresh. Try adding (at least one) of these ideas into your evening routine tonight. When that feels doable, continue to build out your bedtime routine until it feels balanced.
- Wind down with a calming yoga flow or evening stretch routine
- Sip on a soothing cup of herbal tea, like ginger or chamomile
- Try a sleep meditation, like this Sleep Yoga Nidra with DeAndre Sinette
- Soak in a warm Epsom salt bath
- Diffuse calming aromatherapy blends, like lavender and sandalwood
- Keep your bedroom dark and cool to prevent sleep disturbances
Day Twelve: Join a FitOn Challenge
Calling on outside motivation is more than ok. In fact, it’s encouraged! Even the most successful people lack motivation some days. The trick? Having sources of external motivation to re-inspire you, like joining a FitOn challenge!
There are so many options to choose from — We challenge you to head to the FitOn app and find a challenge that meets your needs!
- If self-love is your goal, join the 10-day Love Yourself Challenge and commit to 5 days of movement or meditation.
- Struggling to meditate? Jump into another 14-day challenge with DeAndre, Amanda, and Vytas, where you’ll mediate daily and focus on improving sleep, stress, and self-love.
- Want to improve your strength and sculpt your muscles? Sweat it out with 5 workouts over the course of 7 days during the Ultimate Body Strength Challenge.
And if you want to take your motivation to the next level, invite a friend to join you! A little friendly competition is always a great motivator (plus, it will keep you accountable!) Browse the challenge section in the app to find the perfect external motivator for you and your goals.
Day Thirteen: Listen to a New Podcast
Turn the TV off, sign off social media, and use your spare time to listen to a new podcast. Podcasts are a wonderful source of motivation and inspiration for a variety of health and wellness goals. From personal growth to productivity to weight loss and alternative wellness, there are so many podcasts to choose from. And even if your schedule feels full to the brim, there are ways to turn up the volume on a motivating podcast without blocking off an hour of time or disrupting your schedule.
Here are some of our favorites:
- TED Talks Health
- Optimal Health Daily
- The Happiness Lab
- The Tim Ferriss Show
- The Gary Vee Audio Experience
- School of Greatness with Lewis Howe
- The Daily Boost
And if it feels like you “just don’t have time,” try these ideas:
- Press play while you’re getting ready for work (or school, dinner, etc.)
- Stream it on Bluetooth or your headphones and listen while you meal-prep or cook
- Swap the music (or car silence) and listen while you drive or commute
- Going on a walk? Grab your headphones and press play
And P.S. just like a book, you don’t have to listen to the whole podcast in one sitting! There are so many empty spaces in the day — you can find the time if you try!
Day Fourteen: Start the Day With a Positive Affirmation
Start the day — and end your two-week motivation challenge!! — with a positive affirmation. Affirmations can help shift our mindset (from negative to positive), influence our habits and behaviors, promote feelings of self-love and self-worth, and, yes, boost motivation! It’s not all in your head, either — there’s science behind this theory. Research suggests that self-affirmations can increase neural activity in the brain, strengthening areas involved in information-processing and valuation (self-worth) systems. The takeaway? Positive affirmations lead to less stress, improved self-esteem, increased rates of success and achievements, and improved emotional well-being. And it only takes one minute (maybe less).
While this is the last day of your challenge, we encourage you to repeat this simple motivational habit daily! It can do wonders for your mindset, motivation, and mental health.
Your affirmation can be as general or specific as you’d like. Here are some prompts to help inspire you. Insert your own word or choose one of our examples:
- I am — examples: successful, strong, confident, healthy, loved)
- I deserve — (examples: success, health, joy, peace)
- I am releasing — (fear, self-doubt, stress, worry)
- I am worthy of — (success, happiness, investing in myself)
Want a guided option? Try this Daily Affirmations meditation with Kenta.
Continue to Master Your Motivation
You did it! Two weeks of motivation hacks for a more productive, inspired, motivated you. Now that you have the tools continue implementing them into your day-to-day routine! This motivation challenge is only the beginning. Feel free to customize this challenge and make it your own, or give it a try again! And if you feel yourself losing motivation, come back to this challenge to get re-inspired. You got this!