NAVIGATE

Kris Carr

Abundance

How to Stay Motivated & Achieve Anything

Hiya Gorgeous,

Do you get fired up to start a new exercise routine, meditation practice or eating plan only to sputter out within a day or two?

Pretty common (and deflating). If only motivation was something you could bottle! Well, today I want to share how I sidestep this pattern and stay on my game, year after year.

We all want lasting change. We want to start something and victoriously push through the finish line. But motivation rarely comes from force. More often than not, it’s a mindset—a way of thinking that creates a way of being. Below are a few simple practices that have helped me tap into this mindset. Let’s break it down so you can continually meet your goals in a fulfilling way.

#1 Get Clear on Your “Why” (The Reason Behind Your Goal)

When I’ve stayed motivated for the long haul, it’s because I was clear on “why” I was doing what I was doing. The underlying reason is my fuel. A great example is veganism. I’m deeply committed to my “why” because it’s better for my health, the animals and the planet. My “why” is my north star. And thankfully, there are so many amazing vegan options out there and ways to deliciously veganize recipes so that there’s zero deprivation. Win win!

My “why” has to be 100% mine—not someone else’s or it doesn’t work.

Which means, I can’t compare my life, dreams or goals to others. It’s about how I want to feel, not how I think I should feel or what someone else thinks I should do. Those “why’s” always exhaust me.

My “why” has to serve my highest good.

Because if I’m falsely motivated by my ego, fears or wounds, the results are a disaster. I wake up wondering why the hell I did what I did. The answer: I wasn’t connected to myself.

Now when my actions are in alignment with my “why”—my values, feelings and what I want to create in the world—my motivation never sputters out. I can lean on it whenever I need more fuel—and so can you.

Your why is your power center. And the more you spend time contemplating what drives you, the easier it is to cut through the noise and create the life you want to live. Plus, when you reinforce your goals and why you’re doing them, you strengthen your chance of making them happen. It’s how I’ve created better health (in the face of crappy cancer), built my amazing business and created a life that I adore (most days!).

#2 Get Traction

Whenever we start something new, it takes a bit of time to create momentum. We’ve been stuck in an old way of behaving and need to develop new muscles.

For example, when I fall off the workout wagon there’s a good chance I won’t want to lift a finger. I’d rather complain about how tired and gross I feel then do something about it. But when I challenge my resistance and strap on my sneakers, I feel better. String that behavior together and now we’re talking. I begin to love how strong I feel and how much energy I have. Before ya know it, I’m in a better mood to boot. Nothing can make that experience happen but me.

Movement in our bodies creates movement in our lives. Just a little traction helps us change our emotional state and thus our physical fate.

So instead of cursing the past or begrudging the future, get the ball rolling and be willing to show up a few more times. Before you know it, you’ll be in your groove and motivation will be second nature.

#3 Don’t Be Rigid

Nothing kills mojo like perfection.

You know, the “if I can’t do it exactly so, then I don’t want to do it at all” attitude. The truth is our bodies are more forgiving than we think. Our minds on the other hand can be nasty bastards. One donut can’t take your body down, but one donut can put your mind into such a funk that you say, “F” it––give me the damn box!

Here’s a trick. The next time you want to throw in the towel because you think you messed up, remember this mantra: progress not perfection. I reinforce this message with all my Crazy Sexy You participants throughout our 21-day wellness journey together. The people who really absorb it are the ones who get the most out of the program (and their own lives). Progress is beautiful. It’s the key to creativity and innovation. There’s nothing rigid or righteous about progress. Perfection on the other hand is the death of progress. It’s rigid and dry.

Progress knows that it’s natural to take 2 steps forward and 1 step back. Perfection forbids it.

Honestly, perfection is totally blind. So dump it. Embrace movement in your life, movement from all directions. If you do, there’s no finish line you won’t cross.

And what about those donuts? If you do eat the damn box progress teaches you to forgive yourself completely. Truly successful people don’t hold on to their oopsies or sweat the small stuff. Instead, they keep their eye on the overall prize. So lick your fingers and keep on trucking!

#4 Give Yourself Props

I love the experience of progress but I don’t always remember to praise myself along the way. Instead, I’m more likely to focus on what I didn’t do so that I can do it better next time. But too much of that behavior is a total downer. The little kid in me feels like she can never please me. Next stop, vodka!

Then a few years ago my husband and I started a practice called 3 wins.

At the end of the day or week we share the 3 things that went well for us (no matter how small). This attitude of gratitude changed everything. Now I see progress each and every day and I’m so much kinder to myself. If you want to stay motivated it’s essential to acknowledge your improvements and not just trash your shortcomings.

I could go on and on because there are so many ways to stay motivated. But for now, I hope you connected with this taste!

Your turn: If this resonated with you, say hell yeah! And if you have any of your own motivation suggestions please share.

Peace & motivation,

Add a comment
  1. Carrie says:

    This is great! I love the 3 wins! I am going to suggest this to my family. While I am on the 21-day total Wellness program, I would like to draw them in a little to gratitude as a family together. As for my Why-I have been contemplating that for a few months now. I have to sit down and sift through my notes and journals to simplify…I guess that’s one of my issues-I want to save the world…my thoughts are too big…that ‘s what my hubby tells me…maybe that’s it…to get back to the basics and simplify life to enjoy it in the moment and share it with others.

    • kris says:

      I can totally relate to what you’re saying, Carrie! It can be hard to take life a day at a time when you’ve got lots of big dreams and ideas to chase. But it sounds like you’re doing a great job staying centered and mindful. Wahoo! Can’t wait to get to know you in CSY. xo, kc

  2. Pat says:

    Kris, your story is a motivation in itself. Thanks for sharing your experiences with us. I believe that all the tips you’ve listed here are important, particularly the one about knowing why we’ve chosen to make or maintain lifestyle changes. And yet, there are times when knowing why I want to eat properly, or exercise, or whatever, just doesn’t matter. I want that donut, and I know it’s not good for me. I know I will regret it. I know I should go take a walk instead of giving in to stress eating. But I don’t care! That’s when it’s good to have a back-up plan; something that will help keep me on-task when my usual motivation fails. For me, that involves a supportive friend. I can say to her, “I’m having a hard time sticking to my resolutions this week. I want you to hold me accountable.” And then each night I report to her how well I did that day. This usually helps, and after a few days common sense returns, and I’m once again motivated by my values and by how much better i feel when I follow my healthy plan.

  3. Lsa says:

    I keep working out because I know my dog needs the jogging and I know right now it’s the best part of my week. These whys are what makes me put on my shoes. Unfortunately I don’t have the same whys when I am eating!

  4. Jenny Smithson says:

    Jack Dorsey is a serious over achiever. He shared some pretty interesting ways he stays motivated.

  5. Su Bishop says:

    Hi Kris,
    Thank you so much for this post, it was just what I needed to hear. My why was kindness to animals, the planet and myself. I want to live a long and active life full of happiness and joy and take my family along with me. Motivation is something I have always struggled with, especially at this time of year in the UK, its Autumn (which can be beautiful but can also be dull and grey) I am not a winter person, I use a SAD light each day to help my mood. I am hopeful that this year my change of diet and lifestyle will help me though what can be a difficult season.
    Su

  6. Christine Quinn says:

    Hi!

    Are you a wellness life coach and if so –where did you (if u did) do your training? Great article on motivation!

  7. Al says:

    You’re just wonderful. Thank you!!

  8. Marci says:

    Hell yeah! It is so natural to be hard on myself so it’s nice to be reminded that acknowledging my improvements is totally on track! Thanks for all you do Kris.

  9. HollySue Laatsch says:

    He’ll ya

  10. Kendall says:

    This perfection thing has come up twice in the last 30 minutes! That’s what I call a message. Thanks so much for sharing such a positive, encouraging approach and outlook. Love your blog and your books!

    As far as a tip for staying motivated, writing up the “why” on a piece of paper and placing it somewhere you can see it really helps! Just make sure your why is really yours. I have a piece of paper that has someone else’s why and then my true why in parenthesis, and it’s only the part in parenthesis that really makes me smile and want to keep on going.

  11. Catherine Vega says:

    Hi Kris ~ you are just amazing! I’m so grateful that i found you……actually, I picked up your book CSD a while ago, but now I’m following you and get your emails and I’m on the wait list for the wellness workshop. Thank you for sharing your story, your insight and your love. Thanks for keeping me motivated! xo

  12. ARLENE Torres says:

    Great info. I needed to read this as I just completed 12 rounds of chemo YAY!!! Need to get back into meditation & exercise no matter how little I do. Each day is progresd.

  13. Lale says:

    Dear Kriss,
    I loved your letter. Thank you.
    Kisses

  14. Diane Carlson says:

    This definitely helped me today. I have been vegan for a little over 2 years. However, I have not been the most diligent with the nutritional yeast, etc. that I need to help make my dietary practice the best for my health. This will help. Thank you.

  15. Rachel Reme says:

    Totally love this! I just got hella serious about my workout and food regimen about three weeks ago. I crushed my limitations with watching my fave fitness models on youtube and looking at Fitspo. Over the memorial day weekend I indulged in wine, pasta, pizza, bacon, etc. I didn’t hit the gym a single time between Friday-Monday. What I did do, I let my body rest from the vigorous workouts and I ate pretty bad. I also bought a gorgeous new pair of Nikes that I can’t wait to wear! It’s a marathon, not a sprint. We need re-feed days to keep our sanity. Whether you eat an entire box of donuts or one donut, neither one is going to kill you. Just keep pushing forward. Today I’m going back to my vigorous regimen of counting macros and busting my a** in the gym!

  16. Anita Barnes says:

    I love this. Thanks so much. It was so helpful.

  17. Merrie says:

    This is exactly what I need right now–and needed 10 years ago, and 20 years ago, and 30 years ago, and . . .

    So thank you for NOW! I am ready to not quit after a day, a week, an hour. 🙂

  18. Virginia Reeves says:

    Kris – four good reminders. All movement can be progress towards your why goal. Add in being thankful and you find it easier to stay on the chosen path.

  19. Thank you for such clear consise tips. Keeping up with a healthy lifestyle day in and day out is challenging and can be exhausting. For me there were specific habits I wanted to change and undo as they were not serving me. I kept out a calendar and just checked off each day I got through successfully. It takes time. More than you would think….but over the days I found that sticking with it made me feel better and that confidence made me want to continue. Now those habits are replaced with healthy behaviors but again it all takes time. And patience!!!! Thanks again.

    • Clear says:

      Hi Lindsay I’ve been using an app called Fabulous to help build good habits, it’s fun and it works! Xo

  20. Vickie says:

    I just sat down this morning and journaled about my “why.” I needed this post! I am still fine-tuning my why and that’s o.k. I just need to stick with it until the real why resonates so strongly that I can’t ignore it. I have lost 40 lbs and I’m on a whole foods diet. I just needed some inspiration to continue on, more than weight loss. Thanks again and have a splendid day!!!

  21. Diane DiCola says:

    I really needed to read this today! When the student is ready…right? I preach progress not perfection, but don’t always walk my talk. Same with forgiveness of self and gratitude for everything. Thank you, Kris for the reminders. XOXO

  22. Love this Kris! We need to be kind to ourselves – everyone stumbles sometimes and that’s ok. The fact that we get back up and keep going is what really matters (IMHO)

  23. Amy Gardner says:

    Hi Kris,
    I’m so happy I found you! I have stage 4 breast cancer, currently inactive, but the beast is always there. Every second it’s there in the background. Do you have any suggestions for keeping the ugly thoughts at bay? My why is that I want to continue to be here for my awesome son and I want to be here when he gets married and has my beautiful grand babies! Plus, the truth is, I’m completely in love with life. I want to keep on trucking. Progress not Perfection is becoming my mantra thanks to you. You are an inspiration and your honesty and wit give me so much hope! Thank you, Thank you, Thank you!

  24. Ana says:

    Hell Yah! Not only that but I am printing this blog and I think will paint PROGRESS NOT PERFECTION on all the walls in my home. Thank you :). <3

  25. Hell yeah! This was exactly the motivation that I needed today! Thanks again!

  26. Eileen says:

    HI Kris,
    You always share with me exactly what I need, thank you very much. The “why” reason is so important. I have been struggling with weight and thyroid issues since I had my second child. I always get on these kicks of only healthy eating and exercising daily, the healthy eating just doesn’t stick. I am very good about getting up really early before work to fit a workout in but then sabotage myself with poor choices with food later in the day. I keep saying my “why” is to lose weight because I am not happy with how I look and how my clothes fit. I am guessing that must truly not be my why? I need to get a better why, thanks 🙂

  27. Elizabeth Chandler says:

    Thank you! It is hard to imagine you have similar problems to mine in these areas when I see your vibrant photos, but you do seem to have a understanding of the things many of us go through. And helps me. I really enjoy your posts on FB and your emails and am really looking forward to your wellness workshop.

  28. Margo says:

    I love “3 wins”!

    Thank you!
    Margo

  29. Nancy says:

    Hell yah

  30. Cindy says:

    Hell yeah for sure!!! On the list and can’t wait to get started, I have so many “why’s” !!

  31. Hell yeah! I also like to go wild celebrating every success even if it is small. I go over the top with each success. Celebrate each day of clean eating, celebrate when I finish my workout. When we celebrate we tell the universe, ‘Yes, I want more of this’ This is very similar to your step #4 with more fanfare. Thanks for these suggestions, they keep us moving toward what we want rather than away from what we don’t want. I love it!

  32. Pat says:

    Not just “hell yeah!”, but “Health, yeah!” Love your ideas and your work!

  33. Cara says:

    Hiya,
    I have been leading a good clean sugar free life for 2 years now. I even study it. I go to yoga, meditate. Dry brush, green juice, cook all my own food, burn essential oils, chant, spend time nature. My why… because I had to heal myself from terrible chronic pain. This lifestyle I lead makes me super happy but something snapped on me on Friday and I fully and utterly threw it all away for the first time in 2 years. I drank too much wine and went out dancing! Shocker for a 23 year old I know! I reasoned with myself that everyone needs to let of stream, that my body would cope with it, that all was well. But I have had a 3/4 day hangover and I think that’s partly because I am so disappointed in myself. Do you know if there is ever anything to keep you on track it’s finding out what happens when you come off it. Lessoned learned, I choose the light and the green juice every time! Xxx

    • Jeannie says:

      Wow Cara,
      I wish I had been as wise as you at 23!!!

      • Cara says:

        Oh Jeannie, I’m a tad to wise I reckon, I’m a nanny so I spend my days being a paid single mum and my evenings being healthy but I actually love it. I don’t mind being different to my peers, I have always been mama hen. I think this path was always in my cards.
        ???❤️️

    • Kris Carr says:

      Good for you! It’s all about progress, not perfection xo kc

    • Ginger says:

      Cara…. I just wanted to touch base, I’m not sure if my two cents will be beneficial for you but I wish someone would have relayed this to me. I was just like you are describing yourself one year ago! I was extremely healthy and self-care was my middle name. Sure, I had my ups and downs at the time but all and all my wellness game was on point. I even went to India for several months for a very in depth yoga training.
      Well… I came back after that training and my life changed. I began working a lot more since I was finished with school, moved in with my boyfriend, and adopted two cats. All in all, life got crazy. My wellness stopped being so on point.
      I just want to relay to you that sometimes being on point isn’t always in the cards and LOVE IT ALL ANYWAY!
      Seems like you got it but I just thought I’d share 😉
      Best!

  34. Courtney says:

    My goal to to get back into running and make it a lifelong habit. My why is because mentally and physically I always feel at my best when I am regularly running and I want to be the best version of me for myself and my family. I will pay it forward by inspiring others to exercise regularly.

  35. Andrea Norris says:

    Reading this today was perfect timing. I was really beginning to lag when it came to healthy eating because of so little energy. But it is the ealthy eating that will give me the energy I need:) What better motivation anyway than the threat of cancer’s return . Ok Back on track. Thank you 🙂

  36. Estel says:

    My “why’s” would be to help people live more happy I’d love to spread art all over the world: music, songs, books, and any other thing related to creativity. I’d like to help creating a better world with more self-acceptance, peace and love. FREEDOM, LOVE, A BIT OF CRAZINESS AND CREATIVITY These are my why’s. And I’d like to thank you Kris for sharing your light and your wisdom with all of us.

  37. Clara says:

    Hey Kris, Awesome article! To find out why you want to achieve your goal is the most important thing. Every goal has to have some motivation behind it! You need to find out what inspires you, and what your reasons are for taking action in the first place. The more precisely you know why you want to do something, the more likely it is that you’ll follow through on your intentions. Always try to make sure that you’re not going after a goal for the wrong reasons.

  38. Amy says:

    My desires are pretty simple – I want to make living from my art, have a supportive loving family for my children and grow my hair back. I have difficulty with mindset more than motivation – once the “I don’t get what I want” starts it details everything. Working on it, constantly. I’m
    Burned out at the moment, I needed to read this post 🙂

  39. Sue says:

    My Why – so I can help animals in need and help people to help their own animals.
    I give pet food to folks at a local food pantry and give free nail trims, but I want to do so much more! I want to feel great and be as healthy as I can be and I believe everything will fall into place 🙂
    I also want a 1954 Chevy truck to drive all the food around in LOL

  40. I don’t want my cancer to come back! I need to live so I can guide my precious daughter through life.

  41. Nancy says:

    I want to live as long and as happily as I can with a cancer diagnosis. I want to be a light to the people around me, to make them feel good about themselves and inspire them to be their best selves as I try daily to be my best self. I want to travel and write and work at my job with energy and positvity. I have been mildly to moderately depressed my whole life, I want to feel centered and at peace. Well most days anyway…

  42. Yolanda says:

    My Whys: I love my family immensely. My kids are grown up and my husband and I are almost empty nesters. I want this new chapter of my life to be filled with good energy, feeling strong in mind, body and spirit so that I can be an amazingly energetic grandma, witness my children thrive in the world, and help myself and others grow and thrive. I look forward to having more time to spend with my family and friends while being in fantastic health.
    Onward and upwards!
    Yolanda

  43. Kristin says:

    I’m real clear on my why. I want to live a very long healthy life to take care of my son and to continue my writing so I can help others.
    Healthy eating/lifestyle is my insurance for keeping cancer from visiting me again.
    Thanks for the inspiration!
    Just wondering what is in your daily green juice? Or does it vary?
    I’ll have to check out your juice book!

  44. Laura says:

    Kris… I want the world to be a better place… My why… Because we deserve to be loved and to love each other… Blessings to you always!

  45. Katie says:

    Hi Kris!
    It’s as if you wrote this letter specifically for me today. So much of what you said speaks to me about feelings I’ve had recently (even just ten minutes ago!) about why I can’t stay motivated. It’s like you took me the last couple steps I needed to really get it. Thank you for your ongoing support! You are such a blessing!

    Katie

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