TGIM: The Push & Pull of It

Welcome back to Thank God It’s Monday!

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tl;dr In order to change, we need to utilize push-pull motivation. Push motivation comes from external factors (a weight loss challenge, a work incentive, a motivating spouse), while pull factors are intrinsic forces (a desire to feel better, an ambition to create a better schedule). To sustain change, we must use both push and pull.

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One of the curses of the human condition is the desire to change which is inevitably faced with the gravitational pull to return to the status quo. We’ve all been in a position where we’re highly motivated and face the road ahead with gusto, right until work and life get in the way and we slowly dwindle back to our old ways.
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That period of time when we have gusto is the push to change. We feel pushed by the desire to be better. It sparks the momentum to wake up earlier, get to the gym, and skip the dessert. We have an easier time saying no to the things that don’t align with our goals and saying yes to the things that do.

The push can also come from a partner or a coach. Maybe your spouse is helping you form those new habits by pushing you to do what you say you’re going to do. Or maybe you pay a coach to troubleshoot the obstacles you face. The fact that you have money in the game can also be a significant push factor. A group challenge, a promotion that’s up for grabs, or a physical reward all act as external motivators to get you started working towards your goal.

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When the novelty of these external pushes wears off, we fall to the forces that pull us.
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The things that pull us are the paths our minds and bodies find comfort in. We constantly want to move towards what is familiar. So while the pushing forces are in effect, we must prepare to leverage our environments to pull us in the direction that will help us reach our goals.

If the pulling forces are established in your environment to keep pulling you in the direction you want to go, then they will help carry you towards your goal. For example, if your environment has lots of junk food in it, the pulling forces after a long, stressful day of work will pull you towards snacking on things you don’t want to snack on. If you have a goal to complain less but you keep hanging out with people who gossip and don’t make an effort to change, you’re going to keep getting pulled back to old habits.
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Using push and pull forces together is the key to change.

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Currently I’m working on my capstone for my public health degree and writing about the importance of using both public policy and behavior change to address the obesity epidemic. Public policy such as taxing sugary drinks, promoting more physical activity in schools, and adding insurance incentives to be healthy influence the pushing factors helping people make better choices. The pulling factors are the internal forces that people must instill for themselves in order to sustain these changes such as a desire to be healthier for their kids or to feel better in their bodies. These two forces together are essential to creating sustainable change.

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What are your goals? What is the push and pull motivation that is helping you reach those goals? If you have one without the other you are making it less likely that you will be able to make those changes last. Figure out where your missing piece is and create those forces in your life. Hire a coach, tell your partner to push you, or establish a prize for yourself to create those external forces. If it’s the internal forces you’re lacking, work on your mindset around your goals, practice journaling to envision your life, and proactively set up your environment. Make it so you are pulled towards your goals even when the external motivation has faded.

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If you found some value in this, please share it with a friend you think would enjoy it! And let me know if you’d like to be added to get TGIM.

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This week, my podcast recommendation is from The Ed Mylett Show, “10 Things to Stop Doing to Maximize Your Life.”

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With that, use this homestretch of the year to set yourself up to reach your goals. What external factors can you use to get into better shape, quit the job you’ve been dreading, or finish that project you started? What pulling motivators can you put into motion to keep you going?

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Until next time,

Shannon

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P.S.

1. I am of the nature to grow old. There is no way to escape growing old.
2. I am of the nature to have ill health. There is no way to escape having ill health.
3. I am of the nature to die. There is no way to escape death.
4. All that is dear to me and everyone I love are of the nature to change. There is no way to escape being separated from them.
5. My actions are my only true belongings. I cannot escape the consequences of my actions. My actions are the ground upon which I stand.