By Sarah Trass

Without a doubt, one of the most common things people say to me is that they lack motivation to get what they want. Let's face it, we all experience those moments when sitting on the couch sounds way more appealing than getting all sweaty at the gym.

But how is it that some people can bounce back after falling off the bandwagon, when others can't? Is it that they have more self-control? Or, are they just inherently better? The answer is…of course not!

The main reason we struggle with motivation comes down to two key things:

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We're not focused on something that's truly important to us, OR…

We're not focused on the habits that keep us moving forward.

If you fall into camp 1, it's not that you lost motivation to keep going, you simply lost focus on why you're doing it. When it comes to making a change, or stepping up and taking your life to the next level, you have to be emotionally connected to the outcome, and, in turn, the process of getting there; otherwise your inspiration will always fade. You will find excuses and distractions to avoid taking action, versus finding reasons to commit.

Therefore, stop and ask yourself what's important to you? What is it that you're prepared to roll your sleeves up and work hard for? Once you've identified what drives you, use it as a reminder to fire yourself up for the day ahead.

If you fall into camp 2, you know what you want and why, but you're most likely letting yourself get distracted. Swiping through social media, constantly checking and replying to emails, and attending to the constant stream of 'urgent' tasks, will make you very busy… busy doing things that don't help you move forward with your biggest goals.

So, set three actions for yourself to complete EVERY DAY that moves you one step closer to achieving what you want. Block out time for activities that you know distract you, so that the rest of the day is free for you to focus on your chosen activities. This habit only takes four minutes to do, and, as a result, you will have hours of clarity and focus to get you moving and motivated again.