Journaling to Increase Self-Motivation: Tips from Motivational Interviewing
As the seasons change and we head towards Spring, you may find yourself reflecting on the goals and intentions that you had set for this new year. Are there times you have tried to change certain habits and found it hard to stick to them? Have you found yourself getting stuck in the planning phase, waiting to be perfectly ready before you move forward?
I know I have been there!
Change is hard and uncomfortable and at times, overwhelming. It forces us to move outside what our current normal is, and make a daily choice to stick to it. Our brain tries to protect us from discomfort by bringing us back to what feels familiar and safe and telling us to wait until the time feels right or we feel absolutely ready. It may even bring up unpleasant critical thoughts to keep you from changing.
So how can we commit to change and work towards our goals?
Let’s take a look at some techniques from Motivational Interviewing, a counseling approach used to help clients by understanding their feelings about change, increasing motivation, and creating a plan.
To start off, Motivational Interviewing defines motivation in 3 dimensions;
ReadinessWillingness/desireAbility to change
To increase our motivation, we need to address all three elements
Journaling to Increase Motivation:
Journaling can be a great way to start a dialogue with yourself and work through your feelings about change. Here are some journaling prompts to understand your readiness, willingness, and ability to change.
Photo by Jac Alexandru
(1) Evoking Change Statements
Think of a change you want to make in your life. For example, say you want to start working out. We want to start by understanding your desire and reasons to change.
On a scale of 1-10, how strong is my desire to start working out?: If it’s at 5 (or whichever number you picked), why is it not at a 3 (any number lower than the one you picked)? This helps you understand where you are at in your desire and readiness to change, and how you got there. What instilled the desire in you? What are the reasons you started thinking about this change?
How would my life be better if I made this change?: List the benefits of taking action toward the change. How would it make you feel about yourself? Which other areas of your life would it improve? What good things could come out of this?
What do I value the most in life? How does making this change help me live by my values?: Tie your behavior to your overall vision for your life. How does this align with your values and principles?
What are the consequences of NOT making this change?: How would this affect your life? What is the cost to your health, lifestyle, and mental peace, of not changing?
What would future you’s life look like if you make this change? : Give yourself perspective. What would you and your life look like a few months from now? A year from now? 5 years from now?
If future you has accomplished your goals, what would they be saying to you right now?
And finally, again,
On a scale of 1-10, how strong is my desire to start working out? If it’s at a 5 (or whichever number you picked), what would get you to a 6 (any number higher than the one you picked)?
Think of ways to inspire yourself and instill hope. Are you motivated by music or movies? Are you motivated by others’ stories? Can you make a vision board for yourself and imagine your ideal world? What would it look and feel like? How can you get yourself one point higher in your desire to change?
Photo By Robert Ruggiero
(2) Ability to Change
Once you have clarity on your reasons for changing, let’s focus on your confidence in your ability to change.
On a scale of 1-10, how confident are you in your ability to change? If it’s at 5 (or whichever number you picked), why is it not at a 3 (any number lower than the one you picked)?
What are times in the past when you have been successful at making changes? Whether it’s big or small, whether it was quick or took a long time, you have been making changes all your life. Think back to times when you were successful. How did you do it? What helped you?
Identify your strengths: What are some of your strengths? Are you creative? Do you like problem-solving? Do you like challenging yourself? Do you like inspiring others? How can you use these strengths in your journey?
And again,
On a scale of 1-10, how confident are you in your ability to change? If it’s at a 5 (or whichever number you picked), what would get you to a 6 (any number higher than the one you picked)?
This takes us to the final step:
Photo by Toa Heftiba
(3) Making a game plan
It is important to remember change is not black and white. Think of change as a verb; it's a process.
Start your plan by specifying your goal. For example, if your goal is to start working out, define what that means for you.
How many times a week do you want to work out?
How long do you want your workouts to be?
What kind of workouts are possible for you right now?
Would you like some support in this process? A gym buddy, an accountability partner, an online community?
Now, break it down into small, achievable steps to get started.
Can you work out once a week?
Can you start walking for 10 minutes a day?
Can you start by just getting out of the house?
Can you try a workout class or find fun online workouts? Maybe dancing? Maybe jump rope?
Can you play a sport instead?
Once you find a way to get started, build on that momentum by setting rewards for yourself and reflecting on your strengths and achievements to keep going.
Finally, remember that motivation and confidence come and go, and change is not linear. A core element of the MI spirit is compassion. Be kind to yourself through the journey!
Photo by Ryan 'O' Niel
About the Author: Sehar Palla
Sehar Palla is a graduate student at Johns Hopkins University and an intern at Space Between Counseling Services. She works with clients struggling with anxiety, depression, childhood trauma, life transitions, identity exploration, and self-esteem issues. She is also a National Board of Counselors Minority Counseling Fellow, recognized for her commitment to working with BIPOC, minority, and immigrant populations.
When she isn’t working or studying, Sehar loves traveling, adventure sports, photography, and finding her next spot for bubble tea.
If you feel that you might benefit from support in making changes in your life, contact Space Between Counseling Services at +1 (443) 240-5407 to book a consultation!