Maintaining Motivation: Tips for Your 40-Day Journey
The initial excitement of starting a 40-day challenge can carry you through the first week. You've set your goals, picked your start date, and you're ready to go. But what happens around Day 12, when the novelty wears off and the daily grind sets in? Or on Day 27, when you hit an unexpected obstacle? Motivation is not a constant; it's a dynamic force that needs to be nurtured. Successfully completing a 40-day journey is less about having superhuman willpower and more about having smart strategies to manage your motivation.
1. Reconnect With Your "Why"
The single most powerful source of motivation is your reason for starting in the first place. This is your intrinsic motivation. It's not just "I want to lose 10 pounds," but "I want to have more energy to play with my kids" or "I want to feel confident and strong." When your motivation dips, take a moment to vividly recall this deeper purpose. Write it down and post it where you can see it daily. This "why" will be your anchor in the storm of doubt or fatigue.
2. Embrace the "Don't Break the Chain" Method
Popularized by comedian Jerry Seinfeld, this method is simple but incredibly effective. Get a large wall calendar and a red marker. For each day you complete your daily action, put a big red "X" over that date. After a few days, you'll have a chain. Your only job next is to not break the chain. The growing chain becomes a visual representation of your progress and a powerful motivator in itself. The desire to avoid breaking the chain can be enough to push you through on a low-motivation day.
"Motivation is what gets you started. Habit is what keeps you going." - Jim Rohn
3. Plan for Failure (The "Never Miss Twice" Rule)
Perfectionism is the enemy of progress. You might have a day where you get sick, a family emergency occurs, or you simply fail to execute your plan. It's okay. The key is to not let one slip-up derail your entire challenge. Adopt the "Never Miss Twice" rule, a concept championed by James Clear. Missing one day is an accident. Missing two days is the beginning of a new (undesirable) habit. Forgive yourself for the first miss and make it a non-negotiable priority to get back on track the very next day.
Your Motivation Toolkit
- Accountability Partner: Share your goal with a friend and ask them to check in on you.
- Reward System: Set up small rewards for weekly milestones and a larger reward for completing the 40 days.
- Temptation Bundling: Pair your desired habit with something you enjoy. For example, only listen to your favorite podcast while you're exercising.
Remember that motivation often follows action, not the other way around. There will be many days you don't "feel like it." On those days, focus on starting with the smallest possible action. Instead of "I have to do a 45-minute workout," tell yourself "I just have to put on my workout clothes." Often, that first tiny step is enough to create the momentum needed to complete the task. By building a robust system of motivational supports, you won't have to rely on feeling good to do good work. You'll have a structure that carries you through the inevitable dips, ensuring you cross that 40-day finish line. After all, the ultimate goal is to make these changes last beyond the 40 days.
Sources
- Clear, J. (2018). *Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones*. Penguin Random House.
- Deci, E. L., & Ryan, R. M. (2000). The "What" and "Why" of Goal Pursuits: Human Needs and the Self-Determination of Behavior. *Psychological Inquiry, 11*(4), 227–268.
- Duckworth, A. L. (2016). *Grit: The Power of Passion and Perseverance*. Scribner.