How to Stay Motivated

Remind yourself of the goals you’ve set. Before dedicating time to achieving something, we often set both short-term and long-term goals. However, it’s important to create realistic goals so you don’t get discouraged if you haven’t reached them yet. This doesn’t mean you can’t challenge yourself – if you don’t push yourself, it’s not truly a goal. If you’re unclear about your goals, you may lose motivation faster than if you regularly check where you are in the process. Tracking your goals and reviewing your progress can help keep you motivated every day.

Review your weekly work to track your progress. To stay motivated, it’s important to see the steps you’ve made toward achieving your goals. If you notice that you're on the right track or making great strides when checking your progress, it will fuel your motivation and make you feel proud of your accomplishments. If you see that you’re far from your target, it may be the push you need to work harder and stay focused on your goal.

Don’t forget to reward yourself after completing weekly goals. The reward doesn’t need to be extravagant—a simple bowl of ice cream after a tough week of training or a self-care session at a spa after your efforts. Any reward that boosts your motivation is something you should offer yourself as a treat.

Give yourself a break. Even the most determined individuals can reach a breaking point. You may experience exhaustion, and rest could be exactly what you need. If your goal is to improve your fitness, you might need three or four rest days rather than just one or two. For academic goals, don’t try to do everything at once—spread out your tasks throughout the day or week if possible.

Don’t be too hard on yourself. Everyone faces small setbacks now and then. If you don’t achieve your goal within a week, treat it as a lesson. Aim to finish the next goal ahead of schedule so that you have extra time to catch up on any unfinished tasks. This way, you’ll stay on track even when minor obstacles occur. The important thing isn’t how you fail but how you handle those failures and resolve to keep going. Don’t dwell on mistakes; see them as part of being human and keep striving to reach your goals.

Watch and read inspiring stories or speeches. Sometimes, we need to listen to motivational speeches that lift our spirits. Get yourself excited by watching inspiring clips on YouTube that can give you a fresh boost of motivation to keep pushing forward. Here are some examples to help you find sources of inspiration:

• Mary Schmich's famous speech: "Everybody's Free (To Wear Sunscreen)".
• Almost any sports movie from Hollywood.
• Movie soundtracks—especially those with lyrics about "rising from hardship".
• Historical stories of courage or bravery (see: Jack Churchill, Audie Murphy, etc.)

Eliminate distractions. Identify the factors causing your procrastination and start removing them gradually. You can sell, store, move, or throw away these items. You cannot maintain motivation if you keep wasting time.

• If you spend too much time aimlessly browsing the internet, consider installing a productivity extension in your browser. These free tools allow you to block certain websites and/or limit the time spent on entertainment sites.

Increase pressure on yourself. Keep a sense of responsibility to both yourself and others. Set personal penalties if you fail to start working—for example, throw away those delicious cookies you’ve been saving or donate money to charity. Inform friends and family about what you’re working on, so if you fail to follow through, they’ll know and you’ll feel embarrassed. Now you have a good reason to get started!

Fuel with caffeine. You know your limits—what works for one person might make another anxious and distracted all day. A moderate amount of caffeine can help you feel alert, focused, and clear-headed.

• Write short motivational messages to yourself or set reminders on your phone every 20 minutes, which will be annoying enough to get you started on your tasks.
• If you're addicted to caffeine, meaning you need it to function normally, it may no longer be effective for you.
• Avoid strong stimulants unless prescribed by a doctor for a medical condition. Misusing these substances can lead to dependency.

Move your body. Take a few minutes to jog, stretch, or throw punches in the air. A quick physical activity can improve your mood, boost your energy, and get you excited. Exercise has also been proven to combat depression and self-doubt—both of which can hinder your motivation efforts.

Break tasks down into manageable chunks. If you’re struggling to stay motivated, breaking a large task into smaller sections can make it feel more achievable. We often feel a sense of accomplishment after completing each small step, and this can gradually boost your motivation. Sometimes, all it takes to get started on a big project is completing that first basic task.

Surprise yourself. Even the most motivated individuals can grow complacent and passive if they’re forced to do the same boring tasks over and over for weeks or months. Break the monotony with spontaneous and unexpected activities. Create a sense of unpredictability, even if you don’t know exactly what tomorrow will bring. This will help combat the boredom of daily tasks. Here are a few ideas you can try:

• Take a lunch break at a beautiful outdoor location.
• Play an impromptu game of soccer with friends or coworkers.
• Surprise your coworkers with homemade treats.
• Take your friends or significant other for a spontaneous evening walk, even if there’s no special occasion.
• Change your personal style. Build a completely new image and see how your friends and colleagues react.