How to Find Your Motivation

Create a goal list. Motivation requires goals. It’s difficult to stay motivated if your goals are unclear or undefined, leading to the inability to achieve them. You’ll be more motivated if you set specific goals and break them down into smaller tasks that can be achieved step by step. Ensure each smaller goal still holds meaning and is achievable – otherwise, your motivation will fade.

• For example, if you're lacking motivation to apply to law school, remember that this is your overarching goal. However, to stay motivated, break it down into actionable goals and tasks you need to complete.
• If your goal is to apply to law school, your tasks could include preparing for the LSAT and researching schools to apply to.
• Break the “LSAT prep” goal into tasks like studying LSAT prep books, understanding test costs, and finding exam locations. Another task could be researching schools to apply to and determining their selection criteria (e.g., is location a key factor? the school's reputation?).

Prioritize Your Goals. Which goal is the most important? Which one sparks the most motivation to complete? Think practically about which goals align with your current time, finances, and resources. Sometimes, you may need to complete one goal before starting another (e.g., goals that build upon each other). Focusing on improving one or two areas helps you avoid overwhelm and maintain motivation. When it feels like too much, you're more likely to abandon your goal because you feel it’s unachievable.

• In some cases, you need to tackle one goal before addressing another. Since the LSAT is a requirement for law school, you must study for and take the test before applying.
• Start with a goal that's easy to achieve to gain early success and build momentum.

Create a List of Actionable Goals. After prioritizing your goals, choose the top two to three most important ones and make a list of daily tasks or goals that will help you achieve the larger goal over time. For example, a goal could be to study Chapter 1 of an LSAT prep book.

• Ensure that you’re not pursuing too many goals at once, as overlapping timelines may reduce motivation and hinder efficiency.
• Break goals into smaller tasks. Specific, manageable tasks help you accomplish larger goals. For example, one task could be studying the LSAT prep book for one hour each day, or reading 10 pages daily.

Complete Your Goals. Keep up the motivation by carrying your task list with you and crossing off completed tasks. This will remind you that you're making progress; it’s a great feeling! Repeat this process until you master a goal and move on to the next.

• For instance, each time you study your LSAT prep book, cross off your daily task. When you finish one chapter, move on to the next.

Think Positively. Negative feelings can make it harder to achieve your goals, just like climbing a mountain—positive thinking makes it seem easier to control the climb. Studies show that people in a negative mood tend to give up more quickly during a climb compared to those who are happy or in a neutral state.

• If you notice negative thoughts creeping in, try to replace them with something more positive. For example, if you're struggling to get motivated to write and think, "I’ll never finish this book, I’ve been stuck on Chapter 3 for a year," try thinking more positively, like "I’ve made it to Chapter 3—if I keep writing, I’ll finish soon!"
• Smile even if you don’t feel happy. The facial feedback hypothesis suggests a link between facial expressions and emotions—people usually smile because they’re happy, but even forcing a smile can make you feel happier.
• Try listening to uplifting music. This genre helps lift your mood and fosters optimism.

Take Pride in Yourself. If you're struggling to find motivation but have achieved success in the past, take a moment to feel proud of your previous accomplishments. Even if you haven't succeeded in the area you're trying to find motivation for, you're sure to have been successful in other areas before, and you can take pride in that. The feeling of pride can help keep you motivated, especially when things get tough.

• For example, you may have helped someone achieve a goal by offering advice or services.
• Don’t hesitate to talk about your achievements. Acknowledging your hard work and receiving recognition can reinforce your determination.
• To feel proud, think about how you contributed to a positive outcome. If you were part of a food aid organization, reflect on your specific role in that project and the results achieved. For example, washing dishes so more people can enjoy a meal – consider the significance of your work.

Show Passion. Keep the passion alive for your goal – it's the spark that keeps your energy and motivation going. Passion for your goal will help you stay committed through the tough times when you might feel like giving up.

• If you've lost your passion and are struggling to find motivation, remind yourself of what drives you – the most important thing to you, and why you are passionate about it. Ask yourself, who benefits from achieving this goal, you or someone else?
• For instance, you might want to attend law school to help others or achieve financial independence. Visualize what matters to you in achieving your dream of becoming a lawyer, and use that vision to fuel your passion!
• If you’re not truly passionate about a goal but want to pursue it for practical reasons – like losing weight to be healthier or look slimmer – always remind yourself of the deeper purpose: achieving better health, feeling lighter, living longer, and feeling proud of your accomplishments.

Stimulate Intrinsic Motivation. Focus on the value of learning, research, and working toward your goal, rather than worrying about what others might think if you succeed.

• This is intrinsic motivation, which is a powerful way to maintain momentum because it doesn’t rely on others; it’s the power of your mind and desire to kindle a motivational fire that drives you toward completing your goal.
• To boost the intrinsic motivation for your goal, think about what excites you. Consider how it stimulates your spirit, how you can control the goal, and how close it feels – all these factors can increase intrinsic motivation.

Fight Against Fear. Don’t be overly concerned about failure. When we think of 'failure,' it’s often seen as the lack of permanent success or value, but that’s not true. You should think of failure as an opportunity to learn from your mistakes.

• In the end, success often requires failure. You may not achieve your goal after 10, 20, or even 50 attempts. Always remember that failure is part of the formula for success, and it will motivate you to strive for the top while maintaining motivation throughout the journey.
• Think about the worst-case scenario if you fail. In reality, things probably won’t be as bad as you imagine. So, what are you really afraid of? People often exaggerate the negative emotions associated with failure. Understand that worrying about not succeeding can strip you of your motivation.

Reflect on Past Success. When you're struggling to find motivation, think about a time when you succeeded and achieved your goal. Focus on the outcome and the feelings you had when you succeeded.

• For instance, if you're struggling to find motivation to exercise, remember a time when you were strong, worked out, and felt great. Recall how you felt during your workouts and the sense of accomplishment you had when you reached your goal of having a balanced body.

Just Start. Even if you don’t feel motivated, just try to get started. Sometimes, we imagine things to be worse than they actually are. This is called the 'forecasting effect' – we tend to assume that everything will be terrible. Once you begin, you'll realize things aren’t as bad as you thought.

• For example, if you're struggling to find motivation to write a book, take out your keyboard and start typing. Tell yourself you'll write for just five minutes. If you're still not motivated, you can stop. But you'll find motivation once you force yourself to start, and after five minutes, you'll be motivated to keep writing.

Eliminate Distractions. A big part of staying motivated is eliminating distractions that pull your attention away. You’ll find motivation more easily if you remove things that attract your focus.

• For example, if you’re trying to find motivation but constantly get distracted by text messages or browsing the web on your phone, turn off your phone.
• After turning it off, place the phone somewhere out of sight, like in your bag. Make it harder to access by putting your bag out of reach.
• When you can’t easily check messages or browse the internet, you’ll have no choice but to focus on the task at hand, and that will make it easier to get motivated.

Competition. Many people find motivation through competition. Think about a time in the past when you felt motivated to complete something in order to compete with someone else (or even with yourself). If you've experienced this, use it to fuel a healthy competition. Others don’t necessarily need to know that you’re competing with them.

Get Support. You can also seek motivation from others. Tell your friends and family about what you want to achieve and the struggles you're facing. Sharing your goals with others can help you stay motivated and avoid negative feelings.

• Being around optimistic people who are motivated to achieve their goals can influence you. You might catch their positive energy and use it to motivate yourself.

Eating Healthy. Understanding your body's needs is essential. Ignoring those needs will soon lead to signs of imbalance. If you're feeling down, it can destroy your motivation. Maintaining a healthy diet is crucial for keeping your drive up.

• Healthy foods to incorporate: meats, nuts, fruits, and vegetables.

Exercise. Physical activity releases endorphins that make you feel happy and boost your motivation. Regular exercise helps reduce stress and fight depression, both of which can lead to fatigue and crush your drive.

• When exercising, try listening to uplifting music that motivates you to push yourself harder.

Avoid Excessive Caffeine. While caffeine can help boost motivation, overconsumption can cause jitteriness, anxiety, and stress, leaving you feeling overwhelmed and fatigued.

Get Enough Sleep. Lack of sleep weakens your mental state, causing feelings of tiredness, sadness, and anxiety, which can lead to a gradual loss of motivation.

• If you're struggling with sleep, ensure your bedroom is dark at night and free from disruptive noises. Establish a consistent bedtime routine and stick to it daily. Track the amount of sleep needed to feel well-rested and aim to meet that goal every night.
• For example, if you plan to sleep at 10:30 PM, spend 30 minutes reading before bed and aim to make this a regular habit. This will train your body to wind down before sleep.

• Stay optimistic. Negative thoughts will only lead to poorer results. You must believe in yourself and remind yourself that missing an opportunity is okay; you will try again next time.
• Develop a resilient attitude. Many people unintentionally develop a weak mindset towards life, easily giving up or saying things like 'It's genetic,' 'No matter how hard I try, it's useless,' or 'This is my fate.'
• Be cautious of naysayers or individuals who don't want to see others succeed. These people might attempt to control your daily activities and limit your potential.

• Sometimes, it's okay to take a break if you're feeling unmotivated. You need rest!