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7 Weeks to Glory – Motivation System Summary Recap

7 Weeks to Glory – Motivation System Summary Recap

A bonus exercise for the last week. Here is a recap of each summary of the 7 weeks’ system. You deserve a break after two months’ hardwork, so read ONE summary a day this week. Remind yourself of all you have achieved. You might need to revisit the different steps in full, just to make sure you haven’t missed anything.

 

WEEK ONE – Success Stories

 

1. Success stories show victory is on the horizon.

2. Don’t be afraid to ask success stories lots of questions.

3. Collect success stories and browse their journeys and photos.

4. Follow success stories to feed off their positivity.

5. Weekly motivation leads to success.

 

WEEK TWO – Personal Goals

 

1. Personal goals are life’s To Do list.

2. Personal goals must suit YOU, not others.

3. Personal goals should be broken down into an Action Plan.

4. Personal goals must be doable, rewarding, and flexible.

5. Personal goals can be linked with other people’s.

 

WEEK THREE – Support Networks

 

1. Team and solo work should co-exist.

2. Support networks provide expertise, accountability, inspiration, honesty, and a private place to vent.

3. Join, expand, and/or start a support group.

4. Active group members always succeed.

5. The best community leaders are active, visible, and dedicated.

 

WEEK FOUR – Motivational Notes

 

1. Write lots of notes.

2. Notes are quick, easy, and for everyone.

3. Keep notes everywhere.

4. Accept that notes come and go.

5. Writing notes should be fun!

 

WEEK FIVE – Motivational Collages

 

1. Motivation collages showcase success stories, goals, and quotes.

2. Don’t hide your collage. Display it with pride!

3. Make new collages when the time is right.

4. Quality collages, not quantity.

5. Expand your collages into a motivation book.

 

WEEK SIX – Progress Reports

 

1. Progress Reports show trends, past successes, and deadlines.

2. Spreadsheet software is easy to use and widely available.

3. Picture galleries are visually stimulating motivation.

4. Diaries are emotional motivation.

5. Combine spreadsheets, photos, and diaries to boost motivation!

 

WEEK SEVEN – Be Positive

 

1. Don’t overreact.

2. Negative thoughts are wrong.

3. Remember the good times.

4. Live and learn.

5. Be with positive people.

 

After 7 weeks of hard work, now you might be feeling a bit lost.

What now?

 

1. Start the 7 Weeks to Glory Motivation System again.

There is no shame in starting again. It’s been two months since you started! No wonder you’ve forgotten a week or two. Or maybe you forgot to maintain each week, so you need to start again e.g. you lost your motivation collage and need a new one. Because you’ve worked through the system before, feel free to read over all the steps again in one week. It’s just a reminder.

Unfortunately, there is another reason why people restart the system…Fear. A great way to conquer fear is by facing it. But fear holds you back. You’d rather re-read the system builder over and over instead of using the system to succeed. Remember, motivation is pointless without action.

2. Start working towards success.

Get going! Use all the tools you’ve created to succeed. When times are tough, use your system to keep yourself pumped for success. Remember, motivation is pointless without action. Act or you’ve wasted 7 weeks. Make sure your time was invested wisely.

3. Do nothing.

You might’ve done nothing since the start. Everything was too hard, too long, too easy, too expensive, too this, too that. So you’ll end just as you started-doing nothing. All this was a fun read, but you’re ready to move back to nothingness.

Or you made the effort by completing the system, but now it’s time to push harder and go further…you’ll do nothing.  Starting a support network is easier than maintaining one. Reading a success story is easier than becoming one. Setting goals is easier than achieving them.

So, back to nothingness.

 

Be somebody or be nobody.

Fail or succeed.

Do something or do nothing.

It’s up to you.

7 Weeks to Glory – Motivation System Week 7

7 Weeks to Glory – Motivation System Week 7

We need motivation to succeed at life. You will face many tests, but strong motivation will drive you to success no matter how tough times are. Whether you are losing weight, studying for exams, looking for work, or trying to earn more money, we need motivation to keep our eyes on the prize. This Motivation System is divided into seven weeks. Have you completed last week? This week we will focus on using positive thinking as a valuable tool for self-motivation. Positive thinking arouse and sustain motivation.

Be Positive

After working so hard on those progress reports, you deserve an ‘easier time’. The last week of this course will focus on being positive to maintain motivation.

Being positive is easier said than done. It’s easy to say you’ll be more positive when things are going well, but once the tide turns, negative thoughts, feelings, and acts return. Suddenly your bright sunny day is gloomy, cloudy, rainy. The bad period drains your mood, so being positive is the last thing on your mind.

This is why you must practise being positive. Everyone has a negative voice lurking within their minds. If you don’t control it, it’ll control you.

5 ways to be more positive:

Stop Overreacting

“I failed my Maths paper! What’s the point? I’m going to drop out before I fail the other subjects too…”

Overreacting involves blowing things WAY out of proportion. When something bad happens, you sulk around and wait for another bad thing. You feel like the unluckiest person in the world. You assume everyone is against you. You want to give up and hide away….

Calm down and relax. Just because one bad thing happened doesn’t mean there’s more to come. If something upsets you, don’t expect more of the same. Address the problem and move on. Yes, what goes up must come down, but what goes down must come up. Think about the times you’ve overreacted, and remember how everything worked out in the end. There’s no logical reason why one negative moment will spoil your entire day, week, or month. It’s just one moment. Nothing more.

Keep telling your negative self, “It’s not the end of the world.”

Fight Negative Thoughts

You insult yourself. You belittle your achievements. You obsess over your mistakes. If you were a couple, you’d be an abusive partner bashing their victim – I know this image is graphic, but verbal abuse is just as destructive as its physical counterpart. Doing it to yourself doesn’t make it right!

You can battle negative thoughts in three ways: cut  them off, disagree with everything they say, or ignore them.

Cutting off negative thoughts: Instead of letting your negative side say, “You’re no good at anything!” you interrupt before it finishes, like this, “You’re no–” It’s easy to interrupt negative thoughts because you sense them coming – usually after disappointment or failure. Keep interrupting your negative voice until it falls silent.

Keep telling your negative self, “Be nice or be quiet!”

Disagreeing with negative thoughts: Your negative side says something vicious like, “You’re so ugly.” Instead of avoiding mirrors and feeling miserable all day, just disagree with the bad thought. You might say, “I don’t feel beautiful today, but I’m not ugly.” Your voice might say, “Yes, you are.” Then you confront it by asking, “Why am I ugly?” It won’t have a response or it’ll say stupid things like, “Your nose is too big.” Too big compared to what? “You’re too short!” What’s the perfect height? Eventually it’ll get tired and give up, which means you win!

Keep telling your negative self, “You’re wrong.”

Ignore negative thoughts: Try the previous methods before this one. It can be hard to ignore bad thoughts, but distraction always helps! When you’re preoccupied, the negative thought is weakened because you’ve got more important matters. Even better, do what your negative voice says you can’t, for example, “You won’t lose weight this week, fat pig!” Instead of starving or binge eating, distract yourself by exercising, eating healthy food, and drinking water to get fit. Work towards proving the voice wrong again and again.

Keep telling your negative self, “I hear you, but I’m not listening.”

Remember the Good Times

Think of the worst moment in your life. How do you feel?

Now think of your best moment. Feel better? Exactly.

Being positive is harder when bad memories arise. Instead of letting negative thoughts develop, switch over to positive ones. Here is an example: you declutter the attic and come across your deceased grandmother’s favourite scarf. Instead of crying over her death, remember the happier times you shared. Keep flicking through those good memories until you feel positive and happier. Even better, share those good thoughts with others so they feel better too.

Keep telling your negative self about the good times.

Learn from Your Mistakes

Sometimes remembering the good times doesn’t work because your bad mood won’t shift! You try to be positive yet you can’t move on. Surprisingly, this can be a good thing…

Not every bad moment is beyond your control. Learn from your mistakes so you don’t make them again and again. If you completely ignore the tough times you’ll miss important lessons. Don’t dwell on mistakes until you feel sad, but think about them long enough to learn something before you move on as a smarter, happier person.

Keep telling your negative self, “Today didn’t go as planned, but at least I learnt the following important lesson…Now I can move on.”

Misery Loves Company

When you’re feeling down, the last thing you need is a miserable person. Unhappy people drag the general mood down because they’re moaning about everything. They’re not happy about their lovelife, kids, weight, job, etc. Eventually hearing about their problems makes you miserable too because you might have the same issues. You’ll both sit there whining, venting, crying as you sink deeper into depression. Even worse, you go home in a bad mood and take your frustration out on others, who will spread the misery even further.

I’m not saying you shouldn’t associate with sad people – no one in the world is happy all the time – but if everything they say is negative, distance yourself or limit contact. This way you’ll be a shoulder to cry on but not long enough to depress yourself.

On the other hand, you don’t need the happiest, chirpiest, most bubbly, smiles-all-the-time sort of person around. Spend time with positive people who push through tough times to reap the rewards, find something positive during their darkest moments, and always spread good wishes even though they’re going through a rough patch.

In time you’ll become one of these positive people yourself.

Keep telling your negative self, “Positivity is infectious. I want to catch it!”

How often should you practise being positive?

Everyday. Once you start listening to how positive or negative your thoughts are, practising a positive mindset will come naturally. You don’t have to analyse every thought. It’s best to start with the thoughts that initiate the strongest feelings. Encourage happy thoughts and end sad ones.

How should you document your positive thoughts?

You don’t have to.

I write down mine because the results can be surprising. Remembering one thought and feeling reminds you of another, and another, and so on. Eventually you’ll have a collection of past thoughts and feelings (positive and negative). Even though those moments have passed, it still helps to recollect because now you’ll see them in a different light. You’ll act differently and get better results if they happen again.

You can write anything you want. Try the following headings: EVENT, PARTICIPANT(S), THOUGHT(S), FEELING(S), OUTCOME(S). You don’t have to write essays under each heading, just provide enough detail so you’ll remember the situation if it happens again, or when you assess your progress.

Summary

1. Don’t overreact.

2. Negative thoughts are wrong.

3. Remember the good times.

4. Live and learn.

5. Be with positive people.

Congratulations! You’ve completed the 7 Weeks to Glory Motivation System. After working hard through Success StoriesPersonal GoalsSupport NetworksMotivational NotesMotivation CollagesProgress Reports, and being positive, you’ve achieved great success! Here is a summary recap of the past 7 weeks.

No matter what your ultimate goal is, remember to maintain your motivation otherwise you’ll need to re-motivate yourself again. Revisit this system builder on a regular basis, especially if you’re losing willpower. It takes a month to create good habits, so feel free to work through this system again if necessary. Good luck!

7 Weeks to Glory – Motivation System Week 6

7 Weeks to Glory – Motivation System Week 6

We need motivation to succeed at life. You will face many tests, but strong motivation will drive you to success no matter how tough times are. Whether you are losing weight, studying for exams, looking for work, or trying to earn more money, we need motivation to keep our eyes on the prize. This Motivation System is divided into seven weeks. Have you completed last week? This week we will focus on using progress reports as a valuable tool for self-motivation. Progress reports arouse and sustain motivation.

Progress Reports

Progress reports show your journey to success from start to finish. You may update them as often as you wish – daily, weekly, monthly – to see a trend and identify what’s working and what isn’t. Reports are used by businesses to track profits and losses, websites to monitor visitors, and stores to determine which products are saleable. If reports work wonders for companies, why shouldn’t they work for people like you and me? We’re not creating billion dollar empires, but we’re still working towards success!

Here are three reasons why progress reports will maintain your motivation:

1. Trends and Accurate Predictions

The stock market shows the importance of trends when making a decision. You might be tempted to sell your shares if prices fall, but what if they rise afterwards? It would be better to assess historical reports before taking action.

People use trends to make accurate predictions. By looking at trends shown by reports, you’ll see the most likely outcome before you commit. This will keep you calm when the unexpected happens, for example, falling stocks could cause panic, but not if trends show the lows are followed by highs. These useful reminders to relax always sustain motivation when we’re tempted to give up and walk away.

2. Relive Successes

A progress report shows how far you’ve come. It doesn’t matter if your report is a basic graph or a motivation collage of photos. Either way, you’ll be reminded of the good times instead of the bad. When reports show great progress, look over your diary to see what method worked at the time. Even the smartest people don’t remember everything, so let your report remind you of effective means you’ve used to achieve success.

3. Deadline Reminders

The dates on your report show not only the past but the future. Seeing your achievements works well, but reminders of targets work even better. If you’re not on track to meet your goal date then you’ll know before it’s too late, and feel motivated to recommit.

Now you’ve decided to start your own progress reports, we must determine which type of report is suitable for your needs. Read the options below and see which one you prefer.

Here are some useful tools available to produce progress reports:

Spreadsheet Software

You’ll find commercial spreadsheet software (Microsoft Excel), free options (Open Office’s Calc), and on-line spreadsheets (GoogleDocs). Quality spreadsheets produce graphs (line/bar graphs, pie charts, etc). Look over these graphs to see trends and predict results. Always remember it’s just a prediction. If you prefer, join major websites to use their report software, for example, Sparkpeople stores your weight loss results automatically and lets you print them off. Check your favourite websites to see if they have similar software available.

Photo Galleries

Sometimes pictures have a greater impact than figures on a spreadsheet, for instance, seeing your weight loss on graphs is motivational, but seeing slimmer photos of you feels even better.

You could store progress pictures on your phone, computer, CDs, or use free on-line galleries like Photobucket. Be careful when you upload pictures to the internet. Unless you lock your galleries by making them password protected, everyone can access them. Everyone.

Diaries

The easiest way to track progress is by keeping a diary. Diaries are more personal and heart-felt than reports and photos because they show the emotional, softer side of your journey. Graphs show the highs and lows, and photos are the Before and After, but your diary shows your thoughts progressing over time. The diary can be off-line and private or on-line and public. Restrict access to your diaries (on-line and off) unless you don’t mind having readers and possibly comments.

I know keeping a diary might seem hard, but it’s easier than you think. Add entries when you feel like it instead of sticking to a rigid schedule. You don’t have to write pages upon pages, just a paragraph or two for future reference is fine. If you’ve got writer’s block then leave the entry for now or look back over your previous entry. Update on the progress you’ve made since then. It’s motivating when your previous entry focused on a tough period you’ve overcome.

I suggest a combination of all three forms of progress reports. Combined, they stimulate your motivation in different ways: factually (spreadsheets), visually (photos), and emotionally (diaries). Update each report according to your mood, for example, if you’re not in the mood to write a diary entry then take a photo instead.

Summary

1. Progress Reports show trends, past successes, and deadlines.

2. Spreadsheet software is easy to use and widely available.

3. Picture galleries are visually stimulating motivation.

4. Diaries are emotional motivation.

5. Combine spreadsheets, photos, and diaries to boost motivation!

When you are ready, move on to next week.