Achieving a goal, whether it’s a new degree or job or a higher level of fitness is a great way to improve your life. It can be difficult to follow through on our goals, especially when we lose motivation. How can you keep your promises when you’re not motivated to do the work?
All of us lose motivation at times. If you are feeling unmotivated to reach your goals, use these scientifically-backed strategies.
Self Motivation Tips
You can read more about the techniques of self-motivation and the science that supports them in each of the tips above.
1. Set your goals on the calendar.
A target date can be a great way to increase your motivation. Put it on your calendar. You might be working towards a goal that has a fixed end date. You might be preparing for a class or a test with a set end date.
You can include this structure if your goal is lacking it. Decide on a realistic date for when you will achieve your goal.
Do you want to run a marathon or 5k? Register for a race near or on your desired date. Considering a degree? Write down the deadline for your application. Do you want to develop a new skill for your career and require motivation at work? Set a date for finishing the course.
You can track your progress and stay motivated by setting a date. This can make a huge difference in your performance.
2. Make working towards your goal a regular habit.
You no longer need to be motivated by feeling. How can you make a behavior a habitual one?
Find a trigger.
You can trigger your habit by choosing something that you do every day, such as brushing teeth or eating a lunch. Create an “if then” plan (or a goal for implementation).
If you want to make it a habit to study for a class each day, then your plan could look like this.
After I drink my first cup, I’ll spend five minutes doing my math homework.
This is how you can build up consistency in your exercise.
I’ll put on my exercise clothes as soon as I brush my teeth.
This plan could be more likely to be followed through if it is written down.
Start small.
The examples above do not state that you will read six chapters of a textbook, watch two lectures videos or spend an entire hour on a treadmill.
Starting is the most difficult part of a low-motivation day. It is easier to start when you have a small task: five minutes of studying or putting your workout clothes on.
According to The Science of Self Help, these seemingly small actions can prepare your mind for the task, so that the following-through, such as a longer study session, or a full exercise, will happen more naturally and with less mental resistance.
3. Plan for imperfections.
It’s great to feel confident and excited about your goals, but you can also be overly optimistic. It’s okay if not every day goes as planned. Life happens.
Plan for difficult days. Write down the obstacles that you may face as you consider your goal. This could include the following if you are taking an online class:
- Internet access lost
- Receiving a call during a study session
- What to do when your child is home sick
- You feel stuck with a concept or assignment that is difficult
Some obstacles to running every day include:
- Rainy weather
- Injury
- Illness
- Being asked to work late during your usual time of running
Although we cannot predict every possible event, we can anticipate those that are most likely to occur based on the unique circumstances of our lives.
Plan how you will overcome the obstacles once you have made your list. What can you do to prepare for the day your internet fails? You could download a few lectures videos to your computer or phone for offline use, or find a coffee shop nearby that offers free Wi-Fi.
You can now keep your momentum going when you encounter an obstacle.
For some obstacles, it’s perfectly acceptable to miss your goal.
4. Start with small goals and build momentum.
Make your bed first if you want to make a difference in the world. You will accomplish the first task for the day if you make your bed each morning. You will feel a little pride and will be motivated to complete other tasks.
Researchers have found that small wins can create momentum, which can lead to long-term success. This is especially true early on in the process. Start by breaking down your goal into smaller pieces. A new job could be your big goal. Other smaller goals include updating a resume or creating a Portfolio site, earning a Certification or attending a network event.
5. Track your progress.
It can be very motivating to see progress. There are many tools available to track your goals. You can use a simple to-do or calendar, where you cross off completed tasks or days. You could also use a free program like TRello to create your own digital task board that allows you to break down your goal into smaller daily, weekly or monthly goals.
You can also draw a progress line on a piece of poster board. It’s best to hang it where you can see it often and add more information as you reach your goal.
What does SMART mean?
Some of the best goals can be SMART goals: specific, measurable and achievable, relevant and time-bound.
6. Reward yourself both for small and big wins.
We feel good when we are rewarded for the work we do. Rewards can improve performance and motivation. You can increase your motivation and interest in work by rewarding yourself when you reach small milestones or complete big goals.
They don’t need to be expensive or big. Here are some ideas for rewarding yourself.
- Enjoy a short vacation
- Take a stroll outside
- Enjoy your favorite snack
- Read a Chapter of Your Favorite Book
- Spend a few moments meditating
- Listen to your favorite podcast
- Plan a night with your friends
- Play a game online
- Visit a museum or free attraction
- Take a long shower or bath
- Call a family member or friend
Make your own list of rewards to help you celebrate all your victories, no matter how big or small.
7. Positive peer pressure is a great way to get the most out of your peers.
It’s ultimately up to you to put in the effort and achieve your goals. Other people can also be great motivators.
Researchers have found that working in a group can increase your perseverance, engagement and performance. This could mean joining a running team, a gym class, a professional organization or completing e-challenges.
A second study found that discussing your goals with someone you respect can help strengthen your resolve to achieve them. Consider sharing your work goals with , a supervisor , or a mentor . You could share your educational goals with an academic advisor, or fitness goals with someone you admire.
8. Show gratitude to yourself .
You might think that gratitude leads to complacency, and the acceptance of status quo. Nevertheless, some studies show that this is not the case. Gratitude can:
- Motivate self-improvement
- Make us feel connected with others (i.e. Make us feel connected to others
- Increase motivation beyond the duration and practice of gratitude
- Induce the desire to give back.
- Sleep and physical health are both improved
There are many ways to cultivate an attitude of gratitude. Spend your first five minutes of waking up by listing all the things you are grateful for. Write them down or even better, keep a gratitude diary. Do you have someone for whom you are particularly grateful? You can write them a thank-you letter.
9. Feel better with a little mood-lifting.
The link between a good mood and increased productivity, quality and quantity work has been established. It doesn’t mean that you need to be optimistic all the time. That’s not realistic. If you are feeling down about your goal, you may need a mood boost to get going.
You need some ideas to improve your mood. Try these ideas:
- Get some sunshine or spend some time in the nature
- Look for cute animal pictures and videos on .
- Enjoy funny videos on YouTube.
- Exercise
- Adopting an alter-ego (i.e. The Batman Effect
10. Change your environment.
A change in scenery can sometimes help you see your task from a fresh perspective (and with a renewed sense of motivation). The novelty effect is a temporary boost from changing your environment.
You can study in your local library if you normally do so. Do you watch lectures videos on your computer all the time? Download them on your phone and watch in the park. Try a different running route or a new workout routine.
11. Remember you Why .”
Why is it important for you to achieve this goal? Why is this reason important to your? Why is important for you? Continue digging until you find your ultimate “why”, the core value driving your goal.
Set an alarm to remind you to visualize your success every morning. How would you feel if you achieved your goal?
What is your career goal ?
You can stay motivated by using motivational strategies. We will empower you to reach your career goals. You can access more than 7,000 online courses, projects and certificates to improve your resume. Start with a free seven-day trial.
