Setting a goal, whether it’s earning a degree or finding a new career, or reaching a new level of physical fitness, is a huge step toward bettering your life.
However, following through on what we’ve set out to do can be difficult, especially when motivation is low. So, how do you keep your obligations when you don’t feel like putting in the effort?
We all have motivational lows from time to time. When you’re feeling unmotivated, use one of these scientifically proven ways to get yourself back on track.
Self-motivation tips
Let’s take a closer look at each of the preceding suggestions. Here, we’ll break down these self-motivation techniques, explaining what they are and the science behind them.
1. Create a Vission Board.
A target date is one way to boost your internal motivation. Put your goals on the calendar. You could be working toward a goal with a deadline.
Preparing for a test or taking a course with a set end date are two examples.
If your goal lacks this structure, you can add it by deciding on a date by which you could realistically achieve your goal.
Do you want to run a 5k or a marathon? Enroll in a race on or around your goal date. Thinking about getting a degree?
Look up the application deadline and make a note of it. Do you want to acquire a new skill for your job? Register for a course and pick a completion date.
Having a deadline not only helps you stay motivated but also allows you to measure your progress so you always know how far you have to go. This might have a significant influence on your performance.
2. Make working toward your goal a habit.
You no longer need to rely on feeling inspired when you make working toward your objective a habit — an instinctive conditioned reaction.
How can you make a behavior a habit?
Identify a trigger.
Choose something you already do every day, such as brushing your teeth or eating lunch, to serve as a trigger for the action you want to make a habit of. Create an “if-then” plan.
For example, if you want to develop the habit of studying for a class every day, your if-then plan might look like this:
If I pour my first cup of coffee, then I will spend five minutes on my math homework.
To build consistency in exercise, it might look like this:
If I get up and brush my teeth, then I will immediately put on my workout clothes.
Making this strategy and committing to it in writing may raise the probability of it being carried out.
Start small.
It’s worth noting that none of the above scenarios state that you’ll study six chapters of your textbook, view two hours of lecture videos, or spend an hour sweating on the treadmill.
On low-motivation days, getting started is typically the most difficult aspect, and getting started is considerably simpler when the work is small: Five minutes of research or getting dressed for an exercise.
According to The Science of Self-Help, these seemingly minor actions can prepare your mind for the task at hand, allowing the followthrough — a longer study session or a full workout — to occur more naturally and with less mental resistance.
3. Plan for mistakes.
It’s wonderful to be enthusiastic and confident about reaching your objective, but it’s also easy to be too optimistic. It’s acceptable if not every day goes precisely as planned. Life is unpredictable.
Simply planning for challenging days might help raise motivation. Make a note of the obstacles that might stand in your way as you consider your aim. This might include: If you’re taking an online course:
- Losing internet access
- Getting a phone call in the middle of a study session
- Having a child home sick
- Feeling stuck on a difficult concept or assignment
If your goal is to go running every day, some obstacles might include:
- Rainy weather
- Injury
- Illness
- Getting asked to stay late at work during the time you usually run
We can’t forecast everything that may happen, but we can predict the barriers that are likely to occur on a regular basis based on our specific circumstances.
Make a plan for dealing with the problem after you have your list. What should you do if your internet is down?
Perhaps you could save a few lecture videos to your phone or computer for offline viewing, or you could find a nearby coffee shop with free internet.
Instead of losing enthusiasm and feeling dejected when that roadblock appears, you now have a strategy in place to keep the momentum rolling.
Remember that for certain barriers, failing to complete your goal is totally okay.
4. Set small goals to get started.
“Make your bed first if you want to change the world. You will have completed the first chore of the day if you make your bed every morning.
It will offer you a little sensation of accomplishment and will motivate you to do another task, then another, and another.”
This advice was given by Naval Admiral William H. McRaven during his commencement speech at the University of Texas at Austin in 2014. The former Navy SEAL had a point.
According to research, frequent small successes can create a sense of momentum, which can then drive long-term success, especially early in the process.
Whatever your ultimate aim is, start by breaking it down into smaller steps. Getting a new job could be a major goal. Smaller objectives could include updating your resume, creating a portfolio website, obtaining a certification, or attending a networking event.
5. Keep track of your progress.
Progress may be quite inspiring. There are several tools available to assist you in tracking your objectives. This might be as basic as a to-do list or calendar on which you can mark off things or days as they are completed.
You may also use a free service like Trello to build a customized digital task board to divide your large objective into daily, weekly, monthly, or even yearly sub-goals.
Another possibility is to make a progress bar out of poster board or paper. Hang it somewhere you’ll see it often, and fill in the blanks as you come closer to your goal.
6. Reward yourself for the little wins as well as the big ones.
It is fantastic to be recognized for our efforts. However, incentives can boost motivation and performance.
Rewarding yourself for achieving tiny milestones and attaining large goals may increase your interest and satisfaction in your work.
These incentives don’t have to be extravagant or expensive. Here’s a brief list of ways you may treat yourself:
- Take a short break
- Go for a walk outside
- Enjoy your favorite snack
- Read a chapter from your favorite book
- Spend a few minutes meditating
- Listen to an episode of your favorite podcast
- Plan a night out with friends
- Play an online game
- Visit a free museum or attraction
- Have a long bath or shower
- Call a friend or family member
Spend a few minutes creating your own reward list so you can celebrate your victories, big and small.
7. Accept positive peer pressure.
You are ultimately responsible for putting in the effort to attain your objectives. However, other individuals may be a powerful incentive.
According to research, even while working alone, feeling like you’re part of a team may contribute to increased tenacity, engagement, and performance.
Depending on your objectives, this may entail joining a study club, jogging team, gym class, professional organization, or virtual challenge.
Another study implies that discussing your objective with someone whose opinion you value might help you stay committed to achieving it. Consider discussing your job objectives with a mentor or supervisor.
You could share your educational goals with a teacher or academic advisor, or your fitness goals with a coach or fellow gym member you admire.
8. Practice gratitude (including for yourself).
It may appear that thankfulness leads to complacency and acceptance of the status quo. Nonetheless, several investigations have shown the opposite. Gratitude can lead to:
- Motivate self-improvement
- Make us feel connected to others (i.e. part of the team)
- Enhance motivation across time, beyond the duration of the gratitude practice
- Induce a sense of wanting to give back
- Improve physical and mental health, as well as sleep
There are several ways to cultivate a grateful mindset. Spend the first five minutes of your morning thinking over everything you’re grateful for.
Better yet, record them in a thankfulness diary. Is there someone in your life for whom you are especially grateful? Write them a letter of appreciation.
9. Remember your “why.”
What makes this objective so essential to you? What is the significance of that rationale to you? What makes that so essential to you?
Continue digging until you reach your ultimate “why” — the essential value that drives your aim.
Set an alarm every morning to remind yourself to spend one or two minutes imagining what success might look like to reaffirm your “why.” What would it be like to accomplish your goal?
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Love and Light,
Zak :D
