It’s the beginning of a new year, which means it’s that time to set resolutions and goals to conquer for 2022!

But maybe this year feels different? If you or your child are like me (and many others) the continuation of pandemic stress is making motivation more challenging, especially going on year three. Instead of dwelling on what we already know, I’d like to offer a bit of encouragement and hopefully a few tricks to try and spark that motivation- both for you and your child!


1. Set realistic and specific goals.

Start with one. Make it a short term goal that you will actually get to experience within a few weeks. Not only will this offer encouragement, but a
“big win” always starts with small ones. For example- it feels good starting our day by making it through the subway doors before they close. Sure, it doesn’t “make or break” your day, but it sure puts you in a good head space and gives you that mini-win before you begin the day. Don’t underestimate the power of short-term goals.

2. Add something new to your morning routine that makes you feel good.

Mornings are prone to being chaotic and rushed, and many times that leaves us feeling exhausted before the day even starts. What if you and your child commit to waking up 15-30 minutes earlier to spend time reading a book, or watching their favorite cartoons? Perhaps you both could commit to doing a morning workout or walk together 3 times a week? Adding a feel-good to your morning routine can leave you feeling energized and much more motivated all day.


3. Motivation doesn’t have to be physical.

Even if your goal is for you and your child to move more, sometimes we need to start with something smaller. Is your child into reading? Set a goal to read a book together. A creative? How many hours should he/she should practice their instrument? Motivation will build simultaneously with confidence as these small goals are met. Motivation should begin with something that you love. Make it fun!


4. Accountability partner.

It’s always easier to do things with a buddy. If you’d like your child to commit to something and build motivation, you’re the perfect example. Commit to doing it alongside them and watch as both you and their motivation build together.


5. Encouragement.

Even if your child or teen doesn’t show it, acknowledging their successes
will motivate them. When someone else sees us improving and compliments us, it ignites more
8re to continue doing it. Whether that means noticing their increase in strength, good grades,
or how many books they’ve read recently, I assure you it will make them want to continue.
It’s important to know that these past few years have been difficult for all of us, and as we slowly begin
going back to a routine we should expect bumps in the road with our motivation. Be understanding of
others- including yourself.


Here’s to a great year for you and your family. Happy New Year!

By Paytra Gessler, Certified Youth Fitness Trainer, Certified ISSA Fitness Professional
For more great tips or to find out more about our services, contact, or call 212-879-1566.