Have you ever noticed how much more exciting life feels when you have something to look forward to? Whether it’s a long-awaited vacation, your first 5K, a family reunion, or even a weekend adventure—you feel it in your gut: that spark of anticipation that makes each day a little brighter.
It’s not just fun—anticipation is a scientifically proven way to fuel motivation, especially on the path to big health and fitness goals. When you tie your daily actions to something you truly want, your discipline stops feeling like a grind and starts feeling like progress toward something meaningful.
This is one of my favorite “tricks” for keeping the fire burning—even when a goal is months away or the results feel slow.
Why Anticipation Works
Research shows that people are happier and more likely to follow through on commitments when they have events to look forward to. Anticipation isn’t just about big rewards—it’s about creating purpose for your effort and building the connection between your present actions and your future self.
When you schedule something ahead—an event, a milestone, or a meaningful goal—you create an emotional anchor. Every step you take becomes less about duty and more about excitement for what’s coming next.
Set Vision and Milestone “Breadcrumbs”
Start with your vision. What’s the Big Moment that excites you? Maybe it’s:
- Entering your first race
- Booking a hiking trip with friends
- Saving for a weekend getaway
- Mastering a movement or exercise milestone
- Reaching a health marker—like a lower blood pressure, improved strength, or pain-free mobility
Once you have that “north star,” break it down:
- What milestones can you schedule along the way?
- How will you celebrate when you reach each one?
Let’s say your dream is to complete a challenging hike six months from now. You could schedule mini-goals (longer neighborhood walks, local trail “test runs,” improving cardio benchmarks each month) and reward yourself for hitting each one—a new piece of gear, a meal at your favorite place, or simply an intentional reflection on your progress.
Make Your Goals S.M.A.R.T and Track Them Visually
S.M.A.R.T goals (Specific, Measurable, Achievable, Relevant, Time-bound) help you avoid “random acts of doing” and instead channel your effort with purpose.
- Write your ultimate goal (“run my first 5K on July 1st”)
- Set milestone goals (“run 2 miles by April 1st,” “complete three training sessions weekly”)
- Schedule them in your calendar
- Celebrate wins—big and small
Use a paper calendar, vision board, or digital tracker—whatever helps you see the progress. The point is to keep your goal top of mind, igniting daily action.
Harness the Power of Reward
Dopamine the “motivation molecule” spikes when we anticipate rewards. You can hack this biology:
- Give yourself real rewards for important milestones: new gear, a massage, a fun outing, a personal treat (not always food!)
- Let each step feel like a mini-victory, not just a box checked off
This cycle—set goal → work for goal → enjoy goal—becomes self-perpetuating.
Don’t Let Setbacks Diminish Your Momentum
Anticipation shouldn’t collapse after a setback; it should inspire problem-solving. Didn’t hit your milestone this week? That’s normal! Adjust course, reset the next micro-goal, and keep your next reward/progress check visible.
Self-compassion, acceptance, and thoughtful adjustment are as important as perseverance on your journey.
Why This Works for All Kinds of Goals
People who are successful in health, business, and life all schedule meaningful goals, track their progress, and reward themselves along the way.
The process looks like:
- Set a compelling, “look forward to it” vision
- Create regular milestone checks
- Reward progress, however small
- Repeat, always with something future-focused on your calendar
This system doesn’t just keep motivation up—it becomes a fun, sustainable way to make your goals part of your life.
Real Client Example
One of our SolCore clients was struggling with workout consistency. Together, we set not only a six-month fitness target but also scheduled a new “mini challenge” every six weeks: a fun group hike, a personal best in mobility, then a reward for each. Far from feeling like “just another routine,” each phase became something to anticipate, and enthusiasm soared.
Bonus: Use Anticipation for Motivation in Daily Life
- Plan a healthy family meal to look forward to after a long week
- Block rest days or quality time on your calendar well in advance
- Register for a workshop or class that excites you
- Even small treats for yourself—like a new book or leisure day—count
Whatever it is, create joy and purpose you can see on your calendar.
Call to Action
Want more motivation on your fitness journey? Try scheduling a health goal along with regular milestones and meaningful rewards. Use a calendar (paper preferred!), plan out your path, track each win, and celebrate along the way.
If you want extra support—and a program that breaks your goals into motivating, milestone-driven steps the [SCHEDULE SOMETHING: HARNESS ANTICIPATION FOR HEALTH] is designed to keep your eyes (and actions) on the outcome.
What’s your next “something” you’re looking forward to? Hit reply and share your goal I’d love to hear it!
It’s not just working out, it’s building a foundation for a better life.
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