Sometimes it can be difficult to motivate yourself. In the military, we didn’t have to worry about doing that, because we had Drill Sergeants and our commanding officers motivating us! Now we are civilians, and we are accountable for own motivation. So where do you find it? If you’re stuck in a rut, how do you climb out?

A good place to start is by writing down your vision. Where are you going? What will you be doing there? Close your eyes and imagine yourself where you would be happiest.

Where did you see yourself?

How much work/money will it take to get there?

Is there a consequence that might arise if you reach this goal? What is it?

Your vision is the start.

Write down all of the things you do throughout your day.

Do any of these things align with your vision? What things do you need to cut to make you feel like you are on the right path? What things do you need to add to the list of things you are doing on a daily basis?

This should give you a little motivation to start doing the things you need to! I recommend starting with one or two habits at a time. You don’t want to overwhelm yourself. Creating new habits takes time.

If you are still finding it hard to change a habit, or add a new one- you can set yourself a reminder on your phone. Alarms work for me. You can also try changing your password (since you should regularly anyways) to something like r30mz (run 30 minutes!). I just made that up, but I am sure you can come up with some great ones that fit your needs.

You can also put in on your calendar. Write a reminder from your future self. This is a trick that a lot of athletes use is to find motivation. They write on the calendar “went to the gym!” in bold letters, that way you feel more accountable to make it to your own appointment! (appointments with yourself are the most important ones!)

Another great way to find motivation is to have an accountability partner. Your accountability partner does not have to be local! If you have a friend that is far away, they can still help. You can schedule times to both work out at the same time, or simply have them check in with you.

Write down your vision, make note of your daily routine, check to see if those two things are aligned. If not, make the necessary steps towards them aligning. Change your habits at the pace that works for you, I recommend one at a time.


I hope that you are able to enter your weekend with an open, curious mind, and you are able to enjoy all of the fruits life has to offer.


-Coach Sause