We become stuck and overwhelmed, and unproductive. Staying motivated isn’t about procrastinating, or relying on fleeting bursts of inspiration. Cultivating motivation is really about cultivating habits that create motivation daily. If you’re attempting to hit personal goals, enhance your career or even just maintain consistency, these seven habits should assist you in creating a long term base for lasting motivated activity.
Now that we’ve set the stage, let’s dig in and explore a few practical ways to ensure that you keep your inner fire burning—and stay on fire— no matter what comes at you in life.
Why Motivation is the Key to Success
Motivation is about being inspired, but it is also about being driven. It nudges us towards achieving goals, keeping at it even when you fail, and creating a discipline for success. Even the best laid plans fall apart without motivation.
But here’s the truth: motivation isn’t constant. It ebbs and flows like waves. That’s why you must ensure that you’ve put systems in place that retrigger your desire to work when it starts to fail.
1. Start Your Day with Intention
The Morning Momentum
Everything we experience later stems from the way we start our day. Don’t fly past intentions, skip straight to tasks. However, that doesn’t mean you have to have an elaborate ritual to do so, anything can work as long as its purposeful.
- Start by writing your top 3 priority items of the day.
Practice something like five minutes of meditation or mindfulness.
Try to repeat a positive affirmation such as “I have the focus and the energy to conquer this day.”
The Power of Gratitude
Being grateful changes our attention from things we lack to those things we already have. Write down three things you are thankful for each morning. Doing this keeps your mood up and keeps you looking at problems with an optimistic eye.
2. Break Down Big Goals
Avoiding the Trap of Overwhelm
The one thing that kills motivation more than anything else I think is the feeling that your goals are too big, or simply unattainable. It’s easy to give up before you ever start when the mountain looks so high.
The solution? Make your goals tiny enough to bite off.
The Science of Small Wins
Breaking large tasks into smaller, actionable steps … that’s what we call “chunking” in the world of psychology. Dopamine fires each time you have a little win, reinforces behaviour, and makes you work even harder.
For example:
- Big Goal: Save $10,000 for a vacation.
- Micro-Goals: Save $50 weekly, automate transfers to a savings account, reduce unnecessary expenses.
So celebrate every milestone, even the smallest of milestones, to keep you motivated for the long run!
3. Create an Environment of Support
Curate Your Circle
The motivation that you have is generally very much influenced by the people that you associate yourself with. People who are positive, encouraging, who uplift and encourage you are positive; and people can be negative and drain your energy, and your confidence.
- Hang out with friends who are like minded, who have similar values or goals in life.
- Look for mentors to help point and inspire you.
Stay away from toxic relationships.
Transform Your Physical Space
What happens in a cluttered environment leads to a cluttered mind. Make sure that you take some of your time and organize your living area or your workspace. You can add those extra personal touches in there – a motivational quote, some plants, pictures of family and friends – to really hit the feeling of inspirational.
Leverage Technology Wisely
Use apps or tools to set up a digital form of a support system. For instance:
- There are personal apps such as goal tracking apps to track progress.
Podcasts or audiobooks that inspire and teaches.
They are online communities where you can share victories and challenges.
4. Fuel Your Mind and Body
Physical Health as a Foundation
If you’re too tired, stressed or not in the best of health, you won’t be able to stay motivated. Your physical health decides your energy level, how focused you can get, and how well you can tackle challenges.
Key Tips:
- Exercise Regularly: Physical activity boosts endorphins, improving your mood and motivation. Just 20 minutes a day can be enough.
- Eat Nutrient-Dense Foods: Avoid crash diets or sugary snacks that lead to energy slumps. Concentrate on proteins and whole grains and lots of fresh fruits and vegetables.
- Stay Hydrated: Dehydration affects concentration and energy. Make water a priority.
Mental Stimulation
A mind that stays stagnant loses motivation too quickly. Continue to learn and grow by doing things that demand your attention mentally.
Read books or articles about something you enjoy, such as sailing. This covers one of the most popular activities many people believe they should be getting more done on.
- Take a class or workshop to learn something new.
Sharpen your thinking by solving puzzles or playing strategic games.
It is when your brain is active, that it becomes easier to stay motivated.
5. Do it for Every Tiny Bit of Progress
Why Rewards Matter
Too many people are so focussed on the end goal that they miss celebrating the journey. Seeing your progress, even the little things, causes you to reinforce positive behaviour and to get you motivated.
Examples of Mini-Rewards:
- After completing a task, take a break and a favorite snack.
After hitting a weekly milestone, treat yourself to a movie night.
If you are successful then share the success with friends and family by spreading the joy.
Reflect on Growth
At the end of each week, take time to reflect:
- What went well?
- What could be improved?
What were some tough times that you had to get through?
These reflections remind you how far you’ve come and remind you of all that’s yet to come.
6. Embrace Failure and Learn
Redefining Failure
It’s inevitable you will fail, but it’s also one of the best teachers. Instead of seeing struggles as the ending to a prolonged series of moving backward, see them as stepping stones to moving forward.
Ask yourself, “How does this situation teach me?”
Tell yourself that the most successful people out there failed so many times before achieving their goals.
Keep testing out new techniques and keep adjusting.
Cultivating Resilience
Being able to ‘bounce back’ after duress is called resilience. To build resilience:
Instead of self criticism — practice self compassion.
Surround yourself with voices of encouraging reality.
One tip is stay adaptable, what doesn’t work today, that may work tomorrow.
7. Keep Your “Why” in Focus
Find Your Deepest Motivation
Your “why” is your anchor, and it holds you when the going gets tough. What made you begin this journey? Why should you keep going?
Ways to Reconnect with Your Purpose:
You want to write a letter of what you want to be in the future.
Try to create a vision board with images that motivates you and some quotes that inspire you.
- Clarify your values and priorities, by using meditation or journaling.
Balance Long-Term Vision with Daily Action
It’s great to have a big dream, but motivation is powered by tangible progress towards that dream. Just be sure your daily actions accomplish that which ultimately serves your purpose most. The smallest of steps will take you closer to your long term goals.
Bonus Tips for Sustaining Motivation
Develop an “Accountability System”
Get an accountability partner – friend, coach, family member and stop in with them regularly. When somebody knows you’re tracking it, that can help keep you consistent.
Mix Things Up
Monotony kills motivation. If your routine starts feeling stale:
- Try a new workout or hobby.
- Change up your workspace.
- Recharge and reset, and give yourself a day off.
Visualize Success
Take a few minutes each day and visualize what success looks and feels like. Imagine that. Crossing the finish line, celebrating a victory or living a life you’ve always wanted.
Final Thoughts
Motivation is a skill you can develop – it’s not something that’s altered in one moment and then resurfaces a day later. By incorporating these behaviors in your life, you can build a long term system for maintaining that motivation, no matter how hard things get.
Remember: The battle isn’t about perfection, it’s about progress. Stay positive, stay connected to your reason to be, and celebrate your journey there. Construe this as the life you are trying to attain and believe you can do so by following one step at a time.
Now it’s your turn. Starting using these habits today and you’ll be shocked at how they change your mindset, energy, and results. Let’s get started!
Frotpox 