The Plus One Theory

Episode 26: Finding Motivation Through Courage: The Second M of Weight Loss

• Pam Dwyer • Season 1 • Episode 26

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Motivation doesn't come before action; it follows it. Courage is what gets you started, and only after you begin taking action does motivation actually show up to help keep you going.

• Courage is the first essential component of change, not motivation
• The lower brain doesn't control speech, so saying intentions out loud activates the higher brain
• Formula to remember: Courage + Action = Motivation
• Stacking small wins creates momentum that builds natural motivation
• Not everyone will support your health journey, and that's okay
• Creating rituals and systems makes healthy choices easier
• Meal prep isn't just about food—it's about building legacy and teaching self-care

Pre-order my new book, The Plus One Theory, and its companion workbook through my crowdfunding campaign. Even $5 helps and we have amazing rewards for work teams, wellness groups and individuals. Visit PamDwyerSpeaker.com for more information and join me for part two of our 3M series on July 7th.


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Speaker 1:

Hey friends, welcome back to the Plus One Theory. I'm your host, Pam Dwyer, and you know how we do it here. We talk about real life and real struggles and how to keep going by doing just one more thing than you think you can If you're new here. The plus one theory is all about the power of small, intentional steps One more minute of movement, one more kind word and one more ounce of grace for yourself. Kind word and one more ounce of grace for yourself. It adds up. Just a quick note I'm not a doctor or a licensed mental health professional. Everything I share comes from personal experience and real life lessons. Always consult your care team for any changes to your health and wellness routines. Okay, be sure to do that if any changes happen. So today we're going to talk about motivation, the second M of my 3M strategy for weight loss.

Speaker 1:

Now, motivation doesn't come first, courage does, and let me tell you why. So let's just say it we wait on motivation way too much. That's what I think. We treat it like a friend who's always late. As soon as motivation shows up, I'll get moving. But here's the truth Motivation usually doesn't come until after you've already started. It's not motivation that gets you up early. It's courage. It's courage that ties your shoes and heads out for a walk when your body wants the couch. It's courage that makes the first move, even if your mind is still whispering. Just skip today. So we're going to start doing something a little new.

Speaker 1:

I'm going to give y'all journal prompts because I want you to journal. So maybe if I give you the actual prompt, you might journal today your own feelings, your own thoughts. So here's the journal prompt. Where in your life are you waiting for motivation when what you really need is courage? That's your first question. The second one is what's one thing you could do today Scared, unsure or tired, just to show yourself it's possible. So like, if you don't want to do something, do it anyway. That's what you got to do. That takes courage, and then the motivation will follow suit, I promise. Okay.

Speaker 1:

So let's talk about courage. What it looks like Courage doesn't always look bold and dramatic. Most of the time it looks like saying something I'll try again tomorrow, or I'm still worth showing up for, or that didn't go well, but I'm not quitting. When I was almost 300 pounds, struggling with constant fatigue, migraines and shame, it didn't feel like courage. But every appointment I made every change I tried. That was courage in action. So I'm going to try another journal prompt here on what I just said. So what's the most courageous thing you've done for your health this year, and who supports your courage? Who drains it? How can you protect your energy? That's what you need to write in your journal and see how you feel, because we're going to revisit this not every Sunday, but well, maybe we should. Maybe we should revisit it every episode to see what your answers are, so you can reflect back on what you were feeling and then it's going to tie into the new episode. I like that. So I know.

Speaker 1:

If any of you have listened to all of my episodes, you know that I've talked a lot about lower brain chatter versus the frontal cortex or the CEO. So here's a fun fact the lower brain, the primitive, survival-driven part of us. It doesn't control speech. Did y'all know that the frontal cortex, the CEO of our brain, does. So that means if you say something out loud, your higher brain takes the lead. So when that lazy voice says you're too tired today, you've had a really hard day, you can literally say back to it out loud I'm going for this walk right now. Or I'm choosing energy today, or I'm worth this effort. It sounds silly, but it really works.

Speaker 1:

So here's the journal prompt for that. What does your lower brain usually say to stop you? And remember, your lower brain is not a bad part of your brain, it's just trying to protect you, trying to keep you happy instead of sad and depressed. And also, what phrase can you start saying out loud to override it? Yeah, that's a good prompt. So courage plus action equals motivation. Remember this formula Again. I'm going to say it again Courage plus action equals motivation. Don't wait to feel like it. Just do one small thing and let the momentum follow you. So I mean, like, when I don't want to walk, when I don't want to take my walk, I really y'all. I really hate exercise, but I know how important it is that I move my body, that I build muscle instead of lose muscle, and so I just go. I ignore everything that is telling me, giving me excuses to not go, and I just start walking. Here's a tip Stack your wins, celebrate even the smallest victory. I woke up and I stretched for five minutes. That counts. Chose water instead of a soda that counts. Prepped a meal Huge. So here's your journal prompt. What are three small wins from today that you didn't celebrate and how can you stack another plus one on top of those tomorrow?

Speaker 1:

Now let's talk about something deeper, when people around you resent your change. I know this sounds impossible to some of you, but a lot of times people in our circle resent our change, or maybe they think we think too much about losing weight or being healthy they start getting annoyed with it because they want to go out and eat pizza and celebrate something maybe. And you're like I can't eat pizza, why don't we go to someplace with a salad bar or soup? I mean, being a post bariatric patient, it was a big adjustment, not just for me but for my family and my and my friends, because I don't eat much anymore and so eating out just seems kind of silly unless I eat off their plate. But they don't want me to eat off their plate, they don't want to share with me. So I have to order either off the kids menu or do the thing where I pack up half the plate and I eat it tomorrow. So this is very real. So if your friends are rolling their eyes when you skip dessert, maybe your partner is complaining that you're obsessed with health now, or maybe people aren't used to the boundaries you're setting.

Speaker 1:

Here's the thing Not everyone is ready for your growth, especially if it reminds them of their own stuckness Is that a word? But of their own struggles. How about that? It's not your job to shrink back. Your job is to shine and stay steady and be the example. So here's the journal prompt. Are you ready? Who in your life feels uncomfortable with your growth? Okay, why might that be? And how can you lovingly protect your space and still keep moving forward? Ooh, that's a tough one, I know I can share. This is new, this journal prompt thing. So if you don't like it, just send me an email or a text and say I really, really just want you to share your feelings with me and your thoughts.

Speaker 1:

I don't want to do the journal prompt. Want you to share your feelings with me and your thoughts. I don't want to do the journal prompt, but I think that I'm going to give you my answer the following Sunday. I'll give you my answers to these prompts. Oh, that'd be cool, okay? So now we're going to trick your brain. So let's get. Let's get practical.

Speaker 1:

Motivation is often about outsmarting your resistance. Motivation is often about outsmarting your resistance. Here are my brain tricks Lay out your clothes the night before, prep healthy snacks into small baggies and set a reward for completing your walk. Maybe it's your favorite podcast or show, like the Plus one theory. And remember meal prep isn't just about food, it's about legacy. That's such a cool word and what it means. When you cook with your family, you're teaching them self-care, you're building memories, you're creating time for connection, not just dinner.

Speaker 1:

So here's our journal prompt for that thought. What's one ritual? Wait, what's one ritual you can start to make health easier this week? And how can you make healthy habits feel more joyful? I love joy. I love to feel joyful. I don't like to feel sad or frustrated. Too much energy. I like to pour all my energy into joy. All right, so let's wrap this up.

Speaker 1:

So today we focused on mindset as the foundation. That's the first M. Courage as the real starting point. Motivation as the reward for showing up. You're not lazy, you're not broken and you are not weak. You're just in progress, a work in progress, and progress is beautiful. So I've got a final journal prompt for you. Beautiful, so I've got a final journal prompt for you. What does it mean to finish stronger than you started in your life right now. Oh, I love that one.

Speaker 1:

If this episode hit home for you, I invite you to support my new book, the Plus One Theory, and its companion workbook, now available for pre-order through my crowdfunding campaign. Even $5 helps and we have amazing rewards for work teams, wellness groups and individuals. I mean, if you work in an office, that could use the plus one theory in there, you know. Convince your boss to have a little workshop and I'll come and do a workshop with them, especially if you get your work to donate to my campaign. So how do you do that, you ask?

Speaker 1:

Well, you go to Pam Dwyer speakercom, which, by the way, I have a whole new look for. You should go check it out. I organized all the links. I mean, I was getting more and more links, so I organized it so you could click on what you need. And don't forget, I'll be speaking to the Seeger Circle again on July 7th with part two of our 3M series. It's a live session with polls, chats and Q&A. So if you want to join, the Zoom link is at PamDwyerSpeakercom or on my socials. Until next time, keep showing up, keep adding one more and let's finish stronger than we started.