How to Get Motivated – 9 Proven Ways To Fuel Your Motivation

How to Get Motivated - 9 Proven Ways to Fuel Your Motivation

The difference between reaching a goal or not is having the motivation to stay with it during the tough times – and there’ll be more than one tough time along the way. 

If only the motivation and energy that was around at the start of the adventure stayed all the way through. What happens instead is that at the times it’s needed most – times of self-doubt, stumbles, distractions – motivation hits the floor, which is no place for motivation to be.

Almost all goals will be reached eventually. It’s a matter of how hard you can push through the tough times.

How to Get Motivated

Here’s what science can tell us about keeping motivated and on track to putting something brilliant into the world that wouldn’t be there without you.

  1. Start small.

    This is critical. Have small, workable goals that are easy to achieve. Want to run 8km? Start with 1km straight, or 2, or maybe 4. Want to lose 10kg? Start with 2kg. Need to study all weekend? Start with the next hour. Start small, with something that’s reachable, and you’ll astound yourself with what you can do. That’s a promise. Which brings me to …

  2. Celebrate your wins.

    Research has found that celebrating your achievements will motivate you towards future success. This is why it’s critical to line your path to your ultimate goal with small, achievable ones. Write down your achievements and look at them often. It’s easy to forget how far you’ve come. Have something concrete to look back on so you can see the luminescent glow of the things you’ve achieved along the way. When they light up behind you, what’s ahead of you will light up too.

  3. Build anticipation.

    Don’t start straight away. Instead, set a date for a week or two away – more if you like – and mark it on a calendar. This will give you the time to get excited and work out your plan, including your step by step goals. By the time the date rolls around, you’ll have all the energy, focus and commitment you need to achieve your goal – and achieve it you will.

  4. The 20-second rule.

    This one comes from Harvard happiness expert Shawn Achor. Along the way towards your goal, there’ll be times that you just don’t feel like doing what you need to be doing. Don’t let that knock you off track. Those days are going to happen and tomorrow will be better. To limit those times, have a 20 second rule. It works like this. The point of distraction comes and goes within 20 seconds. That’s all it takes to decide to do something other than what you’re meant to be doing – online shopping, the Google rabbit hole … you know how it works. Make the bad habit, or the thing that will hijack your path towards your goal, twenty seconds longer to get to. Put the junk food at the back of the high shelf. Put the remote control batteries in a drawer. Alternatively, put the things you need to be doing more within close, easy reach. Have your exercise gear laid out. Put healthy food at eye level. Have your work space set up and ready to go.

  5. Talk yourself into something easier.

    For the times you just don’t feel like it, tell yourself you’ll just make a start. Let me give you an example – me and running. We get along okay – not great – but okay. I never feel like it but I tell myself that I’ll decide whether or not to go after I put my shoes on. Then, I tell myself I’m going for a walk, not a run. Then, once out the door, I tell myself that I’ll just run for one song and then I’ll see how I feel. I keep doing this for the entire 5km and before I know it, I’m gasping for breath and falling through my front door – which lacks all grace but that’s okay because I’ve done it. I do this every time and I’ll do it next time and the time after that because it works. This can be applied to anything. Need to study? Tell yourself you’ll just sit down for 30 minutes – then see how you feel. Want to lose weight? Tell yourself you’ll just eat carefully for the next hour, or until 5pm and then you’ll see how you feel.

  6. Self-talk in third person.

    Research has shown that people achieve more when the self-talk is in third person. Say ‘You can do this,’ rather than ‘I can do this.’ The exact reason is unclear but quite possibly it’s because when we were young, success started with someone saying, ‘You can do this!’

  7. Change ‘I can’t’ to ‘I won’t.

    When things get tough and the words swirling around making trouble are ‘I can’t,’ change them to, ‘I won’t.’ ‘I can’t’ leaves no choice. ‘I won’t’ makes the decision all yours. ‘Can you?’ or ‘Can’t you?’ … depends on how capable you are. Will you? Or won’t you? … depends on what you decide.

  8. Don’t compare your beginning to someone else’s middle.

    This is a massive one. Comparison is a life-sucking troll and will skittle you off your path before you can say, ‘worse than’. Don’t compare. Learn. Watch. Grow. But don’t compare. Perhaps others are doing something similar to you but nobody will be doing it like you. Your path will be different, the point you’re at will be different and your ending will be different. Different. Not less than.

  9. Don’t let one missed day throw you off the horse.

    We’re only human. Along the way towards a goal we’ll stumble. It’s inevitable. And it’s okay – completely okay – so don’t let it be the thing that makes you throws your hands in the air and turn your back. Think of it as a break, not a failing. Miss one day and then get back to it – don’t let one day roll into two.

Every goal can be met, provided that there is the motivation and resilience to pull you up by the hand when you stumble. 

Use these tips to stay motivated, and when you feel like you’re falling, be motivated by the search for what it is down there you’re meant to find. There’s always something – make sure you’re open to finding it.

7 Comments

Ana

so glad that i stumped upon this site.it is the lowest peak of everything in my life…professional, personal… the great thing is that the site is helping me getting out of the tiny little box into which i have been pushed by none other than the only man whom i have been loving so much till date for more than a decade now that too without realizing about what he was doing to all the self-motivational kind of person i always am.Thank you.

Reply
Ravi C G

I always look for motivation around me, But often lose my path towards goal. I find your tips very helpful I had forgotten to reward my small wins. Thanks for spreading motivation.

Keep writing… Keep Motivating people to do good.

Reply
Hey Sigmund

Thanks Ravi. I’m so pleased this has been helpful for you. It’s very normal to lose the path now and then – the main thing is that you find it again when you need to.

Reply
Barbara Tyler

I teach Goal Setting Workshops and your advice rings true. Great advice…start small…reward yourself…change your self talk. Great article.

Reply
Merie Burton

I’m a psychotherapist in Brisbane, Australia and I absolutely love your website, your philosophy and your insight into our humanness. I am on the “same page” and I will definitely be sending my clients to your website as a wonderful resource.
Thank you
Merie

Reply

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For our children, we start building the foundations for adolescence in their earliest years - the relationship we’ll have with them, who they are going to be, how they are going to be. One of the things we’ll want to build is their capacity to know their own minds and be brave enough to use it. This isn’t easy, even for adults, so the more practice we give them, the more they’ll be able to access their strong, brave, beautiful minds when they need to - when we aren’t there.

This means letting them have a say when we can, asking their opinions, and letting them disagree.

When kids and teens argue, they’re communicating. We need to listen, but the need won’t always be obvious. When littles argue because it’s spaghetti for dinner and ‘I hate spaghetti so much’ (even though last week and the 5 years before last week, spaghetti was their favourite), they might be expressing a need for sleep, power and influence, or independence. All are valid. When your teen argues because they want to do something you’ve said no to, the need might be to preserve their felt sense of inclusion with their tribe, or independence from you. Again, all valid. 

Of course, a valid need doesn’t mean it will always be met. Sometimes our needs might need to take priority to theirs, such as our need to keep them safe, or for them to learn that they can still be okay if everything doesn’t go their way, or that sometimes people will have conflicting needs that need to take priority. What’s important is letting them know we hear them and we get it.

It’s going to take time for kids to learn how to argue and express themselves respectfully. In the meantime, the words might be clumsy, loud, angry. This is when we need to hold on to ourselves, meet them where they are, let them know we hear them, and step into our leadership presence. We might give them what they need because it makes sense and because there isn’t enough reason not to. Sometimes, after giving them space to be heard we’ll need to stand our ground. Other times we might solve the problem collaboratively: This is what you want. This is what I want. Let’s talk about how we can we both get what we need.♥️
Anxiety will always tilt our focus to the risks, often at the expense of the very real rewards. It does this to keep us safe. We’re more likely to run into trouble if we miss the potential risks than if we miss the potential gains. 

This means that anxiety will swell just as much in reaction to a real life-threat, as it will to the things that might cause heartache (feels awful, but not life-threatening), but which will more likely come with great rewards. Wholehearted living means actively shifting our awareness to what we have to gain by taking a safe risk. 

Sometimes staying safe will be the exactly right thing to do, but sometimes we need to fight for that important or meaningful thing by hushing the noise of anxiety and moving bravely forward. 

When children or teens are on the edge of brave, but anxiety is pushing them back, ask, ‘But what would it be like if you could?’ ♥️

#parenting #parent #mindfulparenting #childanxiety #positiveparenting #heywarrior #heyawesome
Except I don’t do hungry me or tired me or intolerant me, as, you know … intolerably. Most of the time. Sometimes.
Growth doesn’t always announce itself in ways that feel safe or invited. Often, it can leave us exhausted and confused and with dirt in our pores from the fury of the battle. It is this way for all of us, our children too. 

The truth of it all is that we are all born with a profound and immense capacity to rise through challenges, changes and heartache. There is something else we are born with too, and it is the capacity to add softness, strength, and safety for each other when the movement towards growth feels too big. Not always by finding the answer, but by being it - just by being - safe, warm, vulnerable, real. As it turns out, sometimes, this is the richest source of growth for all of us.
When the world feel sunsettled, the ripple can reach the hearts, minds and spirits of kids and teens whether or not they are directly affected. As the important adult in the life of any child or teen, you have a profound capacity to give them what they need to steady their world again.

When their fears are really big, such as the death of a parent, being alone in the world, being separated from people they love, children might put this into something else. 

This can also happen because they can’t always articulate the fear. Emotional ‘experiences’ don’t lay in the brain as words, they lay down as images and sensory experiences. This is why smells and sounds can trigger anxiety, even if they aren’t connected to a scary experience. The ‘experiences’ also don’t need to be theirs. Hearing ‘about’ is enough.

The content of the fear might seem irrational but the feeling will be valid. Think of it as the feeling being the part that needs you. Their anxiety, sadness, anger (which happens to hold down other more vulnerable emotions) needs to be seen, held, contained and soothed, so they can feel safe again - and you have so much power to make that happen. 

‘I can see how worried you are. There are some big things happening in the world at the moment, but my darling, you are safe. I promise. You are so safe.’ 

If they have been through something big, the truth is that they have been through something frightening AND they are safe, ‘We’re going through some big things and it can be confusing and scary. We’ll get through this. It’s okay to feel scared or sad or angry. Whatever you feel is okay, and I’m here and I love you and we are safe. We can get through anything together.’

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