#286/ Motivation, Identity, Behaviour change & creating lasting habits - navigating expectations / Dalton Franke

www.instagram.com/daltonfranke_coaching/
www.instagram.com/transformxruby

links & studies: Insufficient sleep undermines dietary efforts to reduce adiposity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/
https://selfdeterminationtheory.org/theory/

The stuff thats missed out - behaviour change… the mindset

The superglue to everything

It doesnt matter the results you get if you cant keep them

Skillsets

Intuitive actions & habits

People say fuck motivation - you need discipline

Starting when you arent ready

The time warp we have like when things are going crap in the moment we feel like its months and months of struggle

We also have time warp

ACT the acceptance being pivotal

Relatedness - community

unrealistic expectations, awareness & acceptance

You sent identity shifting, ambivalence

Motivation - behaviour change - strategies for goal setting and creating momentum

What holds people back from commitment

“Respect myself” but most people don't act in that way anyway

Its usually from self hate and wanting to move away from

Values - Ambivalence often arises when making important life decisions. How can someone work through ambivalence

What are some common sources of ambivalence when it comes to pursuing our goals, and how can we address them effectively?

What are some examples of change talk

Spectrum from amotivation to Intrinsic

WHY its important to them

Example of leanne saying she wanted to be confident in little clothes

She wants to feel good and be able to wear clothes without feeling like she cant pull it off or embarras herself

Its all makes sense but in the moment, we want results now, we don't care about this stuff - how do you reconcile that and break down that disconnect and unrealistic expectations or what the journey should look like

This is why i ask so many questions and i think my girls get so annoyed at how many qs i shoot back at them

How does self-acceptance play a role in achieving long-term behavior change and sustained motivation?

Can you discuss the role of self-compassion & emotional regulation for keeping people making progress and on their journey

For behavior change, especially when facing obstacles?

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Could you explain the concept of "identity shifting" and how it relates to making lasting changes in our lives?

BECAUSE

Many people struggle with breaking old habits. What are some effective approaches for overcoming resistance to change and adopting new behaviors?

How important is accountability in the process of behavior change?

AND THEN

AND WHAT, SO WHAT, BUT WHAT

What you were doing wasnt making you happy or getting you to where you want to be

it s normal to think trying harder

Working harder

Just trying that one more

Motivation can be fleeting. What strategies can individuals use to sustain their motivation over the long term, especially when working towards personal goals within a community?

Youll

Lets talk more about actually using that coaching group community, i have my inner circle and you have yours - how can this really help with sustaining change & taking people to their next level & actualizing their goals and even more than they imagined

How can setting unrealistic expectations impact our motivation and behavior change efforts?

Can you share practical strategies for overcoming

Small wins

What are some common pitfalls people encounter when trying to maintain motivation over the long term?

How can individuals adjust their strategies to stay motivated as circumstances and priorities change?

Are there specific habits or routines that can help anchor new behaviors and prevent relapses?

Perceived effort & expectation from that VS reality