Most
people are familiar with what it is like to start a campfire. If you ever
started a campfire yourself, it unlikely that you just aimlessly grabbed some
twigs then lit them on fire impulsively, without much thinking or planning. If
someone were to lite a fire that way without firewood it is likely that the
newly started fire would soon go out due to lack of fuel. Instead, reasonably
speaking, when one wants to start a campfire, first he must gather a good
amount of twigs, kindling, sticks and finally logs to not only start the fire
but then keep it going strong.
Inspiration
is just like that campfire. If we don’t plan ahead to keep the fire burning
then it can easily go out as quickly as it started. Almost everyone is familiar
with this fast burning fire phenomenon. An example would be suddenly getting
inspired to lose weight then going to the gym for 2 hours the first few days
but quickly stopping when the pain of the workout sets in and the motivation
begins to fade. Similarly, the vast majority of people who quit smoking can
tell many stories of dozens of quit attempts that fizzled as quickly as they
started
Therefore,
“inspiration
planning” is a key process when it comes to building then sustaining
motivation for positive change. As important as it is to become inspired at the
start of a change attempt, keeping that inspiration “burning” can often be even
more important. Below is a checklist with some key aspects of inspiration
planning (or planning ahead to sustain insight and motivation on a long term
basis.) Review the following list and check any areas that you feel that you
may need to work on. Also, underline at least one area of strength. Discuss
this as a group
Maintaining
Insight – There are two things to
remember when it comes to preserving insight
- Remembering what you have learned from your own experiences and then not forgetting
- Awareness of when you may lie or trick yourself with harmful thoughts such as “I’ll quit tomorrow
Establishing
External Motivation – This has three
key components:
- Remembering consequences in a way that will help you stay on the right path
- Incentives – Staying aware of the rewards and benefits of staying the course and making changes
- Support- Having people around who can help and encourage you, especially in times of struggle
Sustaining
Internal Motivation – Three key
factors that can help energize an internal drive for change are:
- Values – Continuously working toward prioritizing what is important even when the most valued path isn’t necessarily the easiest or quickest way to relieve stress, struggle or pain
- Hope – Keeping a sincere desire for a better life, alive as a reality in your heart and mind
- Courage – Having the strength not to give up even when things are fearful, difficult, strenuous or uncomfortable
For a printable format of this information click here
Better: For an extended group exercise based on this information click here
Additional group therapy activity for internal motivation building - click
