Mind Work | WFH VOL 3: Motivation
Mind Work is a corporate wellness specialist that works towards improving employee engagement and overall wellbeing.
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WFH VOL 3: Motivation

Keeping on top of your physical and mental wellbeing


VOL 1: Habits and VOL 2: Routine is about to be given the glue to help it all come together…

MOTIVATION, Such a big word, something that either comes in waves or doesn’t come at all. Something we all want more of but find it so so hard to maintain… Or do we? When does the need for motivation come into action? When we need to do something we don’t want to do. Right? Wrong! Everything needs motivation but many have just muddled up the order of priority.

We already have the motivation, lots of it. It’s just misplaced much of the time.

For example, how much motivation is needed to go to the pub after work on a Friday? Compare that to the amount of motivation that’s needed to go to the gym after work on a Friday. (which is the best time, as everyone else is in the pub). You see, you do want both of those things but going to the pub perceives to take little or no motivation. It’s become a habit/part of your weekly routine… Do you see where I’m going with this?

VOL1 and VOL2 of this WFH support blog covered the importance of habits and routines. Everything is about mindset, and with a slight mindset shift, you can literally change your life for the better. Let’s stick with the Pub Vs Gym analogy… You have attached the act of going to the pub with being easy and fun, and the act of going to the gym to be difficult and, well, just not fun. Let’s look at how you feel AFTER the pub… say on your way home or the next morning… how about when it’s a big one and you check your bank statement. Let’s compare this with how you feel once you leave the gym, a bit achy? yeah, but I bet you feel good. Proud that you made it, smug that you’re not in the pub? Imagine if this became part of your weekly routine, if the gym became a ‘good-habit’ and you started to see the weight coming off, the muscle definition coming through, the fitness levels improving? How motivated would you feel to continue this new you? I’d suggest that you’d be pretty motivated for your next gym session.




  1. a reason or reasons for acting or behaving in a particular way.


I once read somewhere, something along the lines of “At some point, the pain of not doing it becomes greater than the pain of doing it.”

What I take from this is that the short-term gratification will never offer you long term benefits i.e. deciding to be overweight and

unhealthy (Pub and snacks) Vs Deciding to in better shape and healthy (out of place/uncomfortable in the gym)

Think about the mental implications this can lead to also? Short-term insecurity Vs long-term self-loathing… I know, it’s harsh but I’m afraid it’s true. I have worked with many clients from both sides of the spectrum and the short-term insecurities never last long.

Anyway, I’ll shut up now and get onto the good part… How to get and stay motivated?

Step One: Look at the thing you want to achieve.

Have a goal in mind. Don’t be scared to make it big. Whether in fitness, business or personal development, have a goal in mind. We humans NEED direction. Like the saying goes ‘if you have no direction, you’re already there’.

Step Two: Find your motivation

Think of your ‘why’. Connect to your goal, connect to the future you. Keep that person with you at all times. Reminders on your phone is a good one.

Step Three: Light the fire

NEVER think about ‘the thing’ that needs to be done i.e. the going to the gym. ALWAYS think of the outcome i.e. the new body, the endorphin release, the pride. Visualise it.

Step Four: Change the relationship you have with the ‘thing’ you want to achieve

Remember motivation becomes easier once you change the relationship you have with that thing you’re wanting to achieve. The comfort zone becomes bigger, your repetitive behaviour will see to that for you.

A common mistake that many make is to look for something external to motivate them… maybe a video. The problem with this approach is that you’ll always be dependant on it. Be motivated by YOUR goals, they will always be there to give you that much-needed kick up the butt.

Step five: How to stay motivated.

You can’t… Well not to all things at all times anyway. I don’t think I’ve met a single human that has never had to dig deep and go through the steps again to get them back on it.

Falling off the wagon does not mean we can’t hop back on. People throw the towel in too early and confess that they’ve tried and failed. So if you fall off the wagon, just repeat the steps.

To get the ball rolling, here are a few links to some FREE wellness practices to keep you active in the meantime;

For the mind:

Personal Development reading list

For the body:

10-minute breathwork session

Live On-demand Yoga

Fitness programme

For the spirit:

(Here is a little video that guided me on my path)

Ted Talk — Science and Spirituality

Insight Timer for meditation

NOTE: If you (like many) find keeping to your best intentions a little challenging at times, gamify it and reach out to a friend/accountability partner to keep you on the ball.

Any questions? Feel free to drop me a line; contact@mindsetmason.com

If you’re looking for something a little more robust to keep on top your physical and mental fitness; The Home 360º Programme