Member Comments for the Article:

The Before-During-After Journal

The Write Way to Build Your Intrinsic Motivation

46 Comments

Leave a Comment Return to Article
  • RSMITH26
    really need this article as i have slacked off and ot sure why thanks for the tips
  • Self honesty and accepting the truth! No place for denial in a healthy lifestyle! thanks so much for pointing this out!!
  • I read this article just in time! Goes for slacking off on my other life goals too! I had created new nutrition and fitness goals. But this journal idea will keep me mindful of how and why I am slacking of. Writing things down, like this comment, makes me feel more committed to not try but do.
  • This is a really great article, thank you for it! I will start my BDA journal the next time I feel tempted to eat too much / not exercise.
  • Great article, this method would definitely help people keep an eye on their motivation levels.
  • Thanks for a spot-on article. I continually lose my focus and need to keep my eye on the prize so I printed this article as a visual reminder.



  • Thank you so much for a great article! I just heard a podcast about intrinsic and extrinsic motivation and never thought part of my problem is that I look only for extrinsic motivation - fit into smaller clothes or scale number. You've helped to open my eyes to intrinsic motivation by keeping a BDA journal.
  • Whether you're worried about calories, or your overall health, you should consider journaling anything regarding your health. Add how you feel after exercise, returning from a medical appointment, sleep, etc.
  • ANGIE_E
    Another advantage of journaling is that you can more easily identify what works for you and what doesn't. I did really well with my nutrition several years ago and got really lean....then I fell off the proverbial wagon. I want to get back to where I was before and referring back to my journal entries at the time really helped me get back on track!
  • Liked this...thanks...
  • I am the person described at the beginning of the article. Surprising, because I had thought I was internally motivated. But yes, I want to give up a lot lately, both the exercise and on the right food. The food is more common for me, but I've always loved lifting weights if nothing else, so I'm definitely off track right now.

    So, I am going to try this journal, which may get me to focus, or think of my goals more often. In any case, I think it will help! Thanks for the great idea, Coach Anderson!
  • This.....was a really good article. Thanks.
  • KIMOOKI
    I didn't know this article has been on SparkPeople so long! I did discover the power of journaling and ritual (Twyla Tharp on creativity) when I committed to everyday activity until I turned 50- a bet I could do it (160 some odd days) with my daughter because she went to live in Japan after high school graduation and I pinky swore her to doing it. I did it. And I'll be 51 in 3 months, still going strong. My motivation turned intrinsic real fast, and I continuously monitor motivation(s). What amazing changes and recognition I've gotten, but not at all on the faster timetable I naively thought too many times. Worth it? yes. Hard work? some days more mental than -? Yes. But I did it and I need no real recognition for it. Intrinsic motivation met.
  • Were you listening in on my lack-of-motivation conversation with my family last night??? (she says with a smile) I'm stuck in the downward spiral of I don't commit because I don't see results (because I don't commit..). I'm going to try the BDA journaling technique to see what patterns surface.

Comment Pages (4 total)
1234 Next › Last »
Leave a comment


  Log in to leave a comment.