How to Stay Motivated and Accomplish Your Goals

How to Stay Motivated and Accomplish Your Goals

Motivation is an important factor in accomplishing your goals. Without it, it will be more difficult to find the inspiration to reach for what you initially set your heart and mind to do. Fortunately, when motivation starts to dwindle, there are ways to bring it back. 

Here are some tips to stay motivated and on track to reach your goals:

  1. Visualize your goals.

    Visualization is a powerful, time-tested scientific tool that works at a subconscious level. When you set a goal, try visualizing the things you might see, feel and hear when you attain your goal (for example, the applause and the compliments of your colleagues after you delivered an excellent presentation). A lot of successful athletes use this technique to motivate themselves. They visualize their performance in advance and do this in such a detailed manner, that they can smell the sweat dripping from their face as they reach the finish line. An experiment was conducted with athletes in which some athletes were asked to run, and others were asked to visualize ‘as if’ they were running. Surprisingly the muscles of the athletes who visualized, responded in the same way as the people who actually ran, showing that the brain cannot clearly differentiate between reality and strong visualization! The brain perceives the visualized experience to be real, and organizes the body’s chemistry and physiology to respond accordingly. 

  1. Scrutinize your motivators.

    Know the specific reasons you want to attain a specific goal, and write these reasons down. For instance, if you want to attain something for your loved ones, this could be a powerful motivator as you’re not just motivated by self-interest. While self-interest is a good motivator, wanting to accomplish a goal for something other than self-interest can have more impact in sustaining your motivation for a long time. Some questions to ask are:

What are the greatest benefits for me if I achieve my goal?

What all will change positively in my life?

How will my life change when I achieve this?

How will I feel and how will my future look if I achieve this?

What kind of person can I become if I achieve this?

  1. Accept your mistakes.

    The path to attaining success may not be easy. There will be roadblocks along the way, and you’ll probably make mistakes in the process. Instead of beating yourself up for those mistakes, use them as learning opportunities. Don’t let them be the reasons you stop reaching for your goals. Use them as opportunities to learn what not to do in the future. Everyone makes mistakes! In fact, champions fail even more because they set higher goals than anyone else who chooses to be in the comfort zone. The only difference is how they treat their failures – champions learn from them, become stronger, and keep going. 

  2. Break down your main goal into chunks.

    Break your main goal into more task-oriented, smaller goals. Set a deadline for each one. For instance, if your primary goal is re-organizing your closet, know exactly when and where you should start. It could be your shoes, then belts and accessories, then shirts, etc. Breaking down a huge task into smaller ones will make the process more manageable, and will help to prevent the levels of stress which can damage motivation. By chunking it down or creating milestones, a big goal becomes more achievable and measurable. When you can measure and document progress and small success, this will help to sustain and builds more motivation.

  3. Compete with yourself.

    There are times when you tend to compare yourself with others and try to reach for perfection – making it harder to reach your goals. This can have a huge impact on your motivation, thereby sabotaging it, instead of maximizing it to push yourself forward. With that said it makes sense to compete with self and work on continuous improvement rather than getting bogged down by others or trying to race with others. It is definitely important to learn from others and their strategies, and model them if required, but remember, ‘whenever we just try to overtake people on the highway there will be always someone or the other ahead of us’.

Sustaining motivation can be tough, but with the right mindset and motivational training, you can tap into your inner motivation, harness it, and sustain it.


About the Author: Harrish Sairaman

Harrish SairamanHarrish Sairaman is a well-known motivational teacher in India, helping many to achieve which once seemed unachievable like increase motivation, leadership, Corporate Training, decrease stress etc. through Motivational Training Programs, Leadership training programs, team building training programs, Entrepreneur Coaching and Individual Coaching to name a few. His ability to deliver life changing, scientifically sound, relevant and metaphysical messages in a powerful, humorous and insightful manner integrated with high energy has earned him a reputation of bringing about a difference with a difference! 

Find out more about Harrish on www.harrishsairaman.comFacebook, Twitter, and Instagram.

 

2 Comments

Muhammad

Thanks for the tips. just like what Mr. Fawzy told me at almentor, just focus to your original goal and don’t make hasty decisions.

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Anxiety is a sign that the brain has registered threat and is mobilising the body to get to safety. One of the ways it does this is by organising the body for movement - to fight the danger or flee the danger. 

If there is no need or no opportunity for movement, that fight or flight fuel will still be looking for expression. This can come out as wriggly, fidgety, hyperactive behaviour. This is why any of us might pace or struggle to sit still when we’re anxious. 

If kids or teens are bouncing around, wriggling in their chairs, or having trouble sitting still, it could be anxiety. Remember with anxiety, it’s not about what is actually safe but about what the brain perceives. New or challenging work, doing something unfamiliar, too much going on, a tired or hungry body, anything that comes with any chance of judgement, failure, humiliation can all throw the brain into fight or flight.

When this happens, the body might feel busy, activated, restless. This in itself can drive even more anxiety in kids or teens. Any of us can struggle when we don’t feel comfortable in our own bodies. 

Anxiety is energy with nowhere to go. To move through anxiety, give the energy somewhere to go - a fast walk, a run, a whole-body shake, hula hooping, kicking a ball - any movement that spends the energy will help bring the brain and body back to calm.♥️
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#parenting #anxietyinkids #childanxiety #parenting #parent
This is not bad behaviour. It’s big behaviour a from a brain that has registered threat and is working hard to feel safe again. 

‘Threat’ isn’t about what is actually safe or not, but about what the brain perceives. The brain can perceive threat when there is any chance missing out on or messing up something important, anything that feels unfamiliar, hard, or challenging, feeling misunderstood, thinking you might be angry or disappointed with them, being separated from you, being hungry or tired, anything that pushes against their sensory needs - so many things. 

During anxiety, the amygdala in the brain is switched to high volume, so other big feelings will be too. This might look like tears, sadness, or anger. 

Big feelings have a good reason for being there. The amygdala has the very important job of keeping us safe, and it does this beautifully, but not always with grace. One of the ways the amygdala keeps us safe is by calling on big feelings to recruit social support. When big feelings happen, people notice. They might not always notice the way we want to be noticed, but we are noticed. This increases our chances of safety. 

Of course, kids and teens still need our guidance and leadership and the conversations that grow them, but not during the emotional storm. They just won’t hear you anyway because their brain is too busy trying to get back to safety. In that moment, they don’t want to be fixed or ‘grown’. They want to feel seen, safe and heard. 

During the storm, preserve your connection with them as much as you can. You might not always be able to do this, and that’s okay. None of this is about perfection. If you have a rupture, repair it as soon as you can. Then, when their brains and bodies come back to calm, this is the time for the conversations that will grow them. 

Rather than, ‘What consequences do they need to do better?’, shift to, ‘What support do they need to do better?’ The greatest support will come from you in a way they can receive: ‘What happened?’ ‘What can you do differently next time?’ ‘You’re the most wonderful kid and I know you didn’t want this to happen. How can you put things right? Do you need my help with that?’♥️
Big behaviour is a sign of a nervous system in distress. Before anything, that vulnerable nervous system needs to be brought back home to felt safety. 

This will happen most powerfully with relationship and connection. Breathe and be with. Let them know you get it. This can happen with words or nonverbals. It’s about feeling what they feel, but staying regulated.

If they want space, give them space but stay in emotional proximity, ‘Ok I’m just going to stay over here. I’m right here if you need.’

If they’re using spicy words to make sure there is no confusion about how they feel about you right now, flag the behaviour, then make your intent clear, ‘I know how upset you are and I want to understand more about what’s happening for you. I’m not going to do this while you’re speaking to me like this. You can still be mad, but you need to be respectful. I’m here for you.’

Think of how you would respond if a friend was telling you about something that upset her. You wouldn’t tell her to calm down, or try to fix her (she’s not broken), or talk to her about her behaviour. You would just be there. You would ‘drop an anchor’ and steady those rough seas around her until she feels okay enough again. Along the way you would be doing things that let her know your intent to support her. You’d do this with you facial expressions, your voice, your body, your posture. You’d feel her feels, and she’d feel you ‘getting her’. It’s about letting her know that you understand what she’s feeling, even if you don’t understand why (or agree with why). 

It’s the same for our children. As their important big people, they also need leadership. The time for this is after the storm has passed, when their brains and bodies feel safe and calm. Because of your relationship, connection and their felt sense of safety, you will have access to their ‘thinking brain’. This is the time for those meaningful conversations: 
- ‘What happened?’
- ‘What did I do that helped/ didn’t help?’
- ‘What can you do differently next time?’
- ‘You’re a great kid and I know you didn’t want this to happen, but here we are. What can you do to put things right? Do you need my help with that?’♥️
As children grow, and especially by adolescence, we have the illusion of control but whether or not we have any real influence will be up to them. The temptation to control our children will always come from a place of love. Fear will likely have a heavy hand in there too. When they fall, we’ll feel it. Sometimes it will feel like an ache in our core. Sometimes it will feel like failure or guilt, or anger. We might wish we could have stopped them, pushed a little harder, warned a little bigger, stood a little closer. We’re parents and we’re human and it’s what this parenting thing does. It makes fear and anxiety billow around us like lost smoke, too easily.

Remember, they want you to be proud of them, and they want to do the right thing. When they feel your curiosity over judgement, and the safety of you over shame, it will be easier for them to open up to you. Nobody will guide them better than you because nobody will care more about where they land. They know this, but the magic happens when they also know that you are safe and that you will hold them, their needs, their opinions and feelings with strong, gentle, loving hands, no matter what.♥️
Anger is the ‘fight’ part of the fight or flight response. It has important work to do. Anger never exists on its own. It exists to hold other more vulnerable emotions in a way that feels safer. It’s sometimes feels easier, safer, more acceptable, stronger to feel the ‘big’ that comes with anger, than the vulnerability that comes with anxiety, sadness, loneliness. This isn’t deliberate. It’s just another way our bodies and brains try to keep us safe. 

The problem isn’t the anger. The problem is the behaviour that can come with the anger. Let there be no limits on thoughts and feelings, only behaviour. When children are angry, as long as they are safe and others are safe, we don’t need to fix their anger. They aren’t broken. Instead, drop the anchor: as much as you can - and this won’t always be easy - be a calm, steadying, loving presence to help bring their nervous systems back home to calm. 

Then, when they are truly calm, and with love and leadership, have the conversations that will grow them - 
- What happened? 
- What can you do differently next time?
- You’re a really great kid. I know you didn’t want this to happen but here we are. How can you make things right. Would you like some ideas? Do you need some help with that?
- What did I do that helped? What did I do that didn’t help? Is there something that might feel more helpful next time?

When their behaviour falls short of ‘adorable’, rather than asking ‘What consequences they need to do better?’ let the question be, ‘What support do they need to do better.’ Often, the biggest support will be a conversation with you, and that will be enough.♥️
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#parenting #positiveparenting #mindfulparenting #anxietyinkids

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