Guide to Keeping Motivated - Banishing the Negative Mindset

Another place where many people struggle with is maintaining a positive mindset.

If you are constantly being negative, this is going to do nothing to boost your motivational levels upwards because you will always be anticipating failure or less than optimal results.

As the saying goes, if you believe something enough, chances are, it will come true, so if you are constantly telling yourself you'll never reach your goals, then you likely won't.

So how can you stop this from happening?

Step 1. Become More Aware

The first step is to simply become more aware. Some people don't even notice the negative thoughts they are constantly telling themselves on a day to day basis but yet, they are there, hindering their success.

So acknowledging the thoughts is the very first step to making sure that you are able to put them behind you and come out ahead.

This will take some active effort on your part. You'll have to start listening to your thoughts and any time you are going to a negative place, recognize it, and stop yourself.

The more you do this, the easier it will get.

It might even help to make a note of the negative thought down in a journal. The act of tracking it – of continually writing them down will make you more likely to sit up and pay attention to all that you are saying to yourself.

Step 2. Replace Those Negative Thoughts with Positive Ones

Then once you have these negative thoughts identified, the next step is to replace those thoughts with positive ones instead.

For every negative thought you think about, try and say three positive things.

Now, these things don't necessarily have to be directly related to that negative though (we'll get to dealing with that thought in a second).

All they need to be is three positive things about your effort, your progress, or whatever else you want them to be about.

The more often you can stamp out those negative thoughts with these positive thoughts, the more positive you will be about your overall progress and ability to achieve success.

That in turn works wonders for boosting your motivational levels.

When things get real bad at work, I draw upon my main goal and repeat to myself, “whatever it takes” and it clears my head and I start seeing things in a much more objective manner.

Step 3. Question Them And Work Out A Solution

Finally, now you need to deal with those negative thoughts in the first place. To do so, you should try and question them.

Are they accurate?

What's making you believe them to be true?

Do you have any valid proof that they will in fact come true?

Often, the thoughts you have aren't all that realistic and when you start questioning them, you will come to realize this.

That helps you keep them in perspective and allows you to move past them.

If you come to find that they are valid thoughts or concerns, then you simply need to work out a viable solution to overcome them.

What can you do to ensure that you can push past them and move on to see results?

Think up a game plan. If the concern is happening at the moment, work out a solution to take care of the problem.

If the concern is a future worry – something you are scared will happen down the road and take you away from progress, then figure out what you will do should that actually occur.

This way, you have the game plan in place and can easily push through it should it take place. That gives you confidence then you will be able to come out ahead and removes the power that negative thought held over you.

Banishing your negative thoughts is an important part of boosting your motivational levels, so do be sure that you are giving this the attention and time that it deserves.

It's an ongoing effort and something that some people will need to do more than others depending on just how negative your current mindset is.

Now let's wrap up with a list of motivational techniques for you to put into place so that you can maintain high levels at all times.

In order to maintain good motivation, in addition to setting proper goals, identifying negative thoughts, and making sure that you are using both intrinsic and extrinsic motivational reasons, there are some strategies that you can use as well.

Keep in mind that this will be very individual. What works for one person may not necessary work for another, so your mission needs to be to figure out the strategy that works best for you.

Let's go over the key ones to consider.

Get A Workout Buddy

First, consider getting a workout partner. For some people, having someone there with them – someone who is just as motivated as they are and committed to pushing themselves to the max will help ensure that they are doing so themselves.

Likewise, when you know that someone is relying on you to show up for your session, you'll be less likely to think about skipping it as well.

You'll be letting them down if you do, so this can be the determining factor of you showing up.

Make Adjustments To Your Routine Regularly

The second must-do to keep your motivation high at all times is to ensure that you are making regularly adjustments to your workout routine. It's a must that you keep things interesting and exciting.

If you do the same workout over and over again, there's no question that you're going to get very bored with the routine.

Try adding some new techniques or exercises. Try a new rep range. Use a different type of equipment.

Just do something to create change .

That is what will keep you coming back for more.

Here are a few techniques:

Giant sets


Down the racks



Try New Recipes

Along with changes to your workout routine, you also need to be sure that you are keeping your diet as interesting as possible.

If you eat the same bland food over and over again, there's no question that you are going to be falling off the bandwagon and having pizza, nachos, or whatever else it is that you are craving.

Try a new recipe each week. Also be sure to make good use of spices and other flavorings that will help to enhance the flavor without adding loads of unwanted fat, calories, or sugar.

Even if you are building muscle, you still want to keep your eating as healthy and clean as possible in order to see optimal results from your diet protocol.

Here are a few ideas:

Get big day

Muscle recipes

Listen To Music

For some people, listening to music while they're in the gym is a perfect way to get motivated. Learn yourself and note whether this works for you.

If you find that fast paced music (or heavy metal – whatever works for you!) helps you lift more and stay focused, make sure that you use this to your advantage.

One really nice thing about music is that it also keeps others away better. People are less likely to come up and want to chat in the gym if you have headphones in, so it can save you from that distraction.

Write In A Journal

Keeping a journal is also a great way to stay motivated. This is not only beneficial because it will allow you to track your workouts and progress, but in addition to that, it'll also help you see how far you've come.

If you are listing each of your workouts down, you can look back over time and see just how much of a weight improvement you've made on some of your key lifts.

Or, if you are taking body measurements, you can see for yourself the size gains that are happening.

These can be very inspiring and motivating to push you onwards.

Sample journals for beginners guide to weight training

Workout and diet logs

Take Progress Pictures

Along with writing in a journal, progress pictures will be a must for most people. When you look at yourself on a day to day basis, it's unlikely that you will see any changes taking place. You just don't notice results happening on such a small scale.

But, look at yourself over a two or three weeks and then you will really notice a serious difference taking place.

Sometimes it takes this outside view of yourself – seeing pictures taken over time – to realize that the hard work you are putting in is really paying off.

Monitor Rest

Finally, it must also be mentioned that monitoring your rest and recovery is key as well. If you are doing too much in the gym and are not tending to your recovery needs, it doesn't matter what else you do, you won't be motivated.

Your body will be fatigued, your body will ache, and you won't be seeing progress because you aren't giving yourself time to get stronger again.

So it's a must that you make sure you monitor your rest periods. Overtraining is an instant killer of all motivation, so if you are verging on this, that's definitely the reason, why motivation is slipping and you find you feel lazy and tired.

Using a few of these strategies as you go will help you put your best foot forward to maintaining your motivational levels over time. This isn't an exhaustive list either, so really put some time and effort into figuring out what works best for you.


So there you have the facts to know about motivation. If you put some focus on it, you can make sure that your motivational levels work to help you progress forward and reach the goals you set for yourself.

Don't become discouraged if you have an off day – everyone has these. It's how you deal with them that counts.

Use these tips and techniques to get back on track again and you'll be busting through hurdles and seeing the gains you desire.

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As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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