Welcome to Week 4 of the 4 week Health Improvement Challenge! Today we will be talking about:



Each of us sustains motivation differently. So one of the keys to creating a lasting change in ourselves is to understand what will get us out of bed to do what we promised ourselves and how to keep that motivation alive for as long as needed.

Do you know what works for you to keep your momentum? When things get tough try different approaches to understand what works best for you.

  1. Remember you are going to run into difficulties. When your momentum and motivation are low, decide to put energy into it and you will change your situation. Go out for a walk when you say you can’t.
  2. Take One Small Step. Any change can begin with one small step. Often, we keep ourselves stuck in a rut by thinking that in order to feel better, we have to accomplish something huge. Take a small step and repeat with small increments and increases.
  3. Focus on a single main goal.  Don’t take on too much. If it feels too much then pace yourself or consider whether you need to break this goal down.
  4. Ask for help and call on your supports when you are feeling unmotivated, reach out. Get the help of friends and family. Get it from your inner circle or seek it online.
  5. Practice momentum thinking. When you are feeling down, you are “thinking down” and it is your thinking that needs to be addressed. To improve your situation, begin to track your thoughts.
  6. Use daily reminders. Put reminders that are motivational in front of you daily. Send reminders to yourself and post short notes in big bold letters; post pictures of what you will look like or feel like when you reach your goal.  Keep your goals “insight and in mind’.
  7. Broadcast your Goal. Let many people know about your goal in general and let family, friends, and colleagues know about it specifically. By doing this, you are committing yourself to moving from a rut into action, from being stuck to making an improvement.
  8. Get issues in perspective.  Is it really that bad? For example, change “I will never be able to get out of this hole” to “I need to approach this problem one small step at a time”.
  9. Breathe, sleep on it. Tomorrow can be different and you can start afresh.
  10. Change your words and build momentum. Your words are enormously powerful. To move onward and upward, change the tone and direction of your thinking. Replace your current words. Go from “Problem” to “Opportunity”. Go from “Difficulties” to “Benefits”. Small, consistent changes in your words will change “Pessimism” to “Optimism” and “Inertia” to “Momentum”.
  11. There are many components to embedding change. Behavioural steps are just one building block in the process. As you think back to your efforts for making behavioural changes to improve your resilience it is useful to look at some of the other building blocks we have referred to for making a successful change.


Responsibility & Self-discovery 

You have to be ready, willing and able to make a change. If you find that your motivation is lacking ask yourself: what can you do to help bolster your readiness, willingness and ability to make the change you are seeking?



What are you really good at?  What about you has made you successful in other areas of your life?  How can you use these skills/talents to increase your ability to make the change you want?


Values & Meaning

What do you value most as you envision your life having made this change?  What are some ways you can kindle that motivation to help you in times where your mind/emotions begin to pull you off course?


Benefits & Information

What are the pros of making this change last?  What information would be helpful?


Challenges & Strategies 

What are the cons of the change?  Whether these things are actual negatives, or they just seem negative, they are still real feelings we experience due to the change.  If you can really decipher how you truly feel about making a change, it will lead you to come up with realistic strategies for dealing with those challenges


Take your time

Don’t rush through and move straight into action as we do over and over and over again.  What is going to be different this time?  It’s not the behaviour goal that really changes… it’s the support you build around making that behaviour more meaningful, more do-able and with more confidence.



Congratulations and well done for completing the SiSU Health Improvement 4 Week Challenge. Also, don’t forget to complete a Health Check this week and scan your Priceline Pharmacy Sisterclub card to be rewarded. The winner will be announced on 14th June 2019.