What are 5 ways to motivate yourself?
Tired of losing motivation before you reach your goal? These 5 proven techniques will help you stay consistent, build habits, and make real progress — every day.
5/8/20266 min read
Here are 5 scientifically-proven ways to help motivate yourself.
But it wasn't the power of will that was the advantage in the plan.
You now have your goal! You appeared to be very excited about your body. You said, 'This time it's different.
Then, there happened something in life. The motivation faded. The habit broke. Then, later on Day 1 or 10 or somewhere in between you're in the same place you were last week – frustrated, stuck, and wondering why you can't just STAY motivated.
You don't hear it often enough: Motivation is not a personality trait! It's a skill. Just as with any skill, it can be taught, practiced and improved upon, if you know the science.
Whether your fitness goal is to get fit, start a business, preach for a test, or simply do more to feel better about yourself — these 5 research-proven tips will keep you motivated, focused and unstoppable. On the hard days.
1. Use the Calendar to set your Goal.
There's a big difference between wanting and scheduling.
Goals, which can only be thought, only exist in your mind, and thoughts are not achievements. However, when you make a setting on a date, time and location it is a commitment! Suddenly, it's real.
There is a lot of evidence in the literature and a very effective strategy for this—known as “implementation intention”—by the researcher Peter Gollwitzer. According to his research, those who visualize when, where and how they will achieve a desired outcome are much more likely to get it done than those who are motivated to do so.
The science suggests that scheduling produces a similar thinking process as the task itself – it focuses attention and avoids decision fatigue at the time of task.
To apply, follow the instructions below:
Now, look at your calendar and schedule some time for your goal as if it's an appointment that you can't miss!
Be specific, for example, if it is some type of exercise, don't write "exercise this week" but "30 minute walk on Tuesday 7am".
Use reoccurring blocks; this is actually making a decision beforehand before the day begins.
Have a little reminder or 'why note' by the event to remind of purpose
A calendar is not only a planning tool it's a commitment device as well. Use it like one.
2. Do it – make Working Toward Your Goal a habit!
Motivation is the beginning that is going to get you going. You're on your way through the routine.
One of the best ways to change your mind frame. Your goals don't have to be in accordance with your mood, they must be in line with your system.
The basal ganglia, a region of the brain that functions more automatically, store habits, neuroscientist Ann Graybiel of MIT found. Habitual behaviour requires less mental effort so there is less ‘pull against it' and more consistency.
The main concept that needs to be understood here is the "habit loop," which consists of cue, routine, and reward. All habits that are sustainable have this format, and you can plan them on purpose.
According to a study published in the European Journal of Social Psychology, it takes 66 days to develop a habit, and not 21. Don't hurry change; be patient when it's a process of change.
Make it a habit - put it in your routine!
Habit stacking: "When I am making my coffee in the morning, I will open my journal.
Begin with the smallest version of the habit (5 minutes and not 50!)?
Make the action more easy: Get clothes ready to work out the night before, set book on pillow, prepare healthy meals the night before:
Talk positively, for example, say "I want to run" instead of "I am someone who runs his or her body daily.
Do not work up to your goal, work down to your goal.
3. Plan for Imperfection
Laziness is not the number one reason for people to be demoralized. The attitude of thinking that it's all a failure if you have one bad day.
It doesn't.
They're all or nothing people, if they don't work out, they don't eat, if they don't study they become crazy. They feel that they have failed, and they quit all together. In behavioral psychology it's called the "what-the-hell effect" and is the reason for most of the goals that are missed.
The solution? Expect messes – make it a habit.
Gabriele Oettingen, a researcher, developed a strategy which was given the name WOOP: Wish, Outcome, Obstacle, Plan – WOOP is a mental strategy in which one thinks about the obstacles and plans to overcome them. Research indicates that this will make follow-through a lot more effective than just thinking positive.
The science says:Practice your own setbacks in your mind and plan ahead what you're going to do — and you'll be much more resilient when they actually occur.
To use, simply follow the instructions on the label.
Before you start, write the top 3 things you are afraid of may stop you from doing them:i'll get tired," "I'll get busy," "I'll feel unmotivated"
With each: If I don't exercise morning then I will exercise somewhat during lunch for 15 minutes.
“Never miss twice – 1 day missed = human, 2 day missed = pattern” is the rule.
Reward the steps made towards achieving the goal as you do with streaks
The difference is there's no goal of perfection, there's a goal of resilience. The weakest are those who don't fall, the strongest are those who are going to get up.
4-It is best to set small goals to get things started
Great objectives are motivating. They may also be debilitating.
If the end point isn't close, it's difficult for the brain to connect the current day effort to the future day reward that will be received; and motivation drops. Where there's no big goal, there's a small goal, the strategic goal, that's where your secret weapon is!
In a study, Harvard psychologist Teresa Amabile found that the No. 1 motivator in life is making progress, even minimal progress. This is what she refers to as the Progress Principle: Small steps forward results in a release of dopamine and it gives you a sense of momentum.
That is, rewards for small wins are not "feel good" rewards, but "feel good" in a way that changes your brain.
The science says: Break up a large goal into smaller ones, and the brain's reward mechanism will be activated more often, allowing a person to remain motivated for the long term.
How to apply it:
Break down your big goal into weekly and daily steps.
Take a small goal that you may think is a silly thing to do and follow through.
When you have a ‘done list' make sure to note off the small wins with your to-do-list as well.
Talk with a friend, write it down, acknowledge it to yourself: Micro progress
Don't wait to get started because you're not ready to do so. Do small actions, build momentum and get the momentum to do the small actions.
5-It's okay to check in on progress and to acknowledge wins!
You have to measure it in order to manage it.The stuff you can't measure you can't manage. That which is celebrated is repeated.
There are two powerful things about tracking your progress: firstly holding yourself accountable and second, motivating yourself. You will be less likely to give up when you can visualize how far you've made it — even when it doesn't seem like much.
A study by the American Psychological Association found people who tracked their progress were more successful in meeting their objectives. They can do a lot but nothing is as tangible as visual tracking in the form of a habit tracker, journal or chart.
And the rewards? They are not non-important as you might think. Of course, the brain doesn't differentiate between a big reward or a small reward — it's all about being rewarded. Small wins help to build positive associations for effort, encouraging you to repeat the effort.
Science tells us that self monitoring with positive reinforcement is one of the most powerful psychology's tactics for behavior change.
How to apply it:
Pick something that you're going to enjoy: Tracking System that is going to bring you joy, such as an app, a bullet journal, a basic checklist, wall calendar with X marks
Review your progress weekly — not just assess but be proud of your progress!
Design a set of rewards; small reward for small achievements, larger reward for larger achievements (ie give a favourite coffee for a small achievement, a spa day for a large achievement, a new outfit for a large achievement, a weekend trip for a large achievement).
Have someone else to hold you responsible who is encouraging you – results will be amplified
Track it. Reward it. Repeat it. Your brain is constantly listening – tell it hard work is paid for.
The Bottom Line
Don't have a smoldering fire for motivation. Nothing is wrong with it, it is coming and going. People who feel motivated daily are not the ones who accomplish what their goals are. They were the ones that had to go through it, weren't feeling it and showed up anyway, the ones who made it a journey they could celebrate – not just the end.
To do one of the following: Practice it. Then add another.
“When you do, you are what you are?” Her there she is. It was just a matter of the right approach to take.
Found this helpful? Save it, share it and revisit it when motivation is lacking on the days. You've got this. 🤍