8/9/2019 The 2 Best Ways to Stay Motivated - wikiHow

How to Stay Motivated

Co-authored by wikiHow Staff
Updated: July 21, 2019

Personal motivation is key to maintaining almost all aspects of life. If we're not
Explore this Article
motivated, we're more likely to squander our time and neglect our personal and
professional goals. Even the most determined people can lose steam sometimes. Keep Keeping Spirits High
Beating Procrastination
reading for some sure-fire tips for getting back on track.
Article Summary
Related Articles
References

Method
Keeping Spirits High
1

1 Remind yourself of your goals. Usually before devoting time to any specific endeavor, we tend to make
short- and long-term goals. Remember to keep your goals realistic, that way you wont be disheartened if
you don't reach them. That doesn't mean you can't push and challenge yourself though, if you don't challenge
yourself, then it's not really a goal. If you start to lose sight of your goals, then you may be less motivated than if
you were always checking to see how much closer you are getting throughout the whole process. Keeping track
of your goals and checking your progress can help keep you motivated day in and day out.

2 Make weekly checkpoints to track your progress. Everyone needs to see how they are keeping up with
their goals if they want to stay motivated. If you see that you are on track or even excelling every time you
check your progress, you will be motivated and happy that you are getting there. If you see that you are lagging
on your goals, it may be the kick start you need to help get you back on track.[1]

3 Make sure to reward yourself every time you achieve your weekly goals. This could be as simple as a
bowl of ice cream after a long, hard week of working out or as rewarding as a trip to the spa for all your
hard work. Whatever rewards will keep you going are the ones you should be giving yourself.[2]

4 Give yourself breaks. Sometimes even the most determined people get overwhelmed. You may be
burning yourself out, and a much-needed break might be just what you need. If it is a fitness goal, maybe
take a three- or four-day rest instead of your normal one- or two-day rest. If it is at school, don't try to do all your
work in one sitting, but stretch it out over the course of the day or week, if possible.[3]

5 Don't be too hard on yourself. Everyone falls short sometimes. If you fail to meet your goals for the
week, take it as a lesson. Try to complete your next target before time, so that you can use the saved time
to complete the pending work. This way you stay right on schedule even if you have taken a hit. It's not always
about how hard you hit, but how well you can take a hard hit and keep moving on. Don't dwell on failure; just
accept it as a human occurrence, and continue working towards your goals.

6 Watch and read motivational stories or speeches. Everyone deserves a great pep talk every once in a
while. Stay elevated by watching YouTube videos of inspirational moments so you can suddenly feel a new
sense of motivation to keep striving. Here are just a few example of easily-found inspirational media:
Mary Schmich's famous "Everybody's Free (To Wear Sunscreen)" speech.
Almost any Hollywood sports movie.
Much rap music - "rags to riches" is a common lyrical theme.
Historical stories of bravery or courage (see: Jack Churchill, Audie Murphy, etc.)

Method
Beating Procrastination
2
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1 Eliminate your distractions. Identify anything that's causing you to procrastinate, then get rid of it. Sell it
or put it in a storage locker. Move away from it. Throw it away. You can't become motivated if you're
squandering all of your time.[4]
If you're spending too much time aimlessly browsing the internet, install a "productivity" extension in
your browser. These free extensions allow you to block certain sites and/or set time limits for
recreational browsing.

2 Raise the stakes for yourself. Hold yourself accountable in your own eyes and the eyes of others. Set
personal penalties for yourself if you don't act - throw out some delicious cookies you've been saving or
make a donation to charity. Tell your friends and family about things you plan on doing. If you don't do these
things, they'll know, and you'll be embarrassed - now you have a great reason to get started![5]
Write yourself little notes to keep you motivated or set a reminder on your phone that reminds you every
20 minutes of a task you need to accomplish. This might get annoying enough to make you actually do
it.

3 Take some caffeine. Only you know where to draw the line in terms of dosage - one person's typical
morning brew might make another jittery and unfocused all day. A low to moderate dose can make you feel
alert, oriented, and focused.[6]
If you've already got a caffeine addiction - that is, you need caffeine just to function normally - you might
be out of luck!
Stay away from more powerful stimulants unless a doctor has prescribed them for a specific condition.
They can be extremely habit-forming if used carelessly.

4 Move your body. Go for a short run, do some jumping jacks, or shadowbox. Even light physical exercise
can affect our moods, making us feel more active and dynamic. Exercise has even been shown to thwart
depression and low self-image - both hurdles to personal motivation efforts.[7]

5 Break your task into manageable pieces. If you're having serious motivation problems, breaking one
large task into many small tasks can make it much easier to approach psychologically. Because we get a
feeling of accomplishment from completing each step of the task, this trick can increase motivation substantially.
Sometimes, all that's needed to gain the momentum to tackle the whole project is to complete the first simple
step.[8]

6 Surprise yourself. Even tremendously motivated people can be driven to lethargy and inaction if they
have to perform tedious, repetitive tasks for weeks or months on end. Break up the monotony with
spontaneous and out-of-the-ordinary activities. Try to create an internal sense of unpredictability - even you
don't know exactly what you'll do tomorrow. This can ease the psychological tedium of work that is the same day
after day. Here are just a few ideas you might want to experiment with:
Spend a lunch break at a scenic place outdoors.
Have an impromptu soccer game with friends or coworkers.
Surprise your workplace with some home cooking.
Take a friend or significant other out for a night on the town, even if there's no special occasion.
Change your personal style. Cultivate a drastically different look, then wait for reactions from your
friends and coworkers.

Community Q&A

Question

I know I got the potential to achieve my goal, but how do I get the determination to start up?

Benslyv
Community Answer

Develop a habit of getting up early in the morning and go for a morning walk. It may be difficult, but if you make this
a habit, then that is the first success of the day. You can start the day with a successful mind. Read an article or
motivation quote about success stories that will help you to think in a different way. You can get suggestions from
others, but try to forge your own path.

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Question

How do I deal with parents who demotivate me?

Community Answer

Motivate yourself! Be sure to give yourself a pat on the back every time you've achieved something. Just know that
your parents want what's best for you, but their actions and words don't always effectively express that. Also,
surround yourself with encouraging people.

Question

What can I do if I become depressed after not passing an exam?

Community Answer

You should try to remember the exams you did oass, and realize that you are capable of doing it. Register in your
mind that its a mistake and that just needs to be corrected by a different approach. Then, start again with a fresh
mind.

Question

How can I make negative thoughts go away before starting a task?

Community Answer

You can always look up motivational quotes -- these will help you to get inspired. Take deep breaths and you can
always ask a sibling or family member or friend to give you some inspirational thoughts and to remind you of your
previous achievements.

Question

How can I develop my self-confidence?

Community Answer

Slow down your speech, which will give you more time to think. More time to think results in less burden on your
mind. A clear train of thought leads to better output and speech, leading to better results. Hence, better motivation,
resulting in self-confidence.

Question

I feel that my co-workers take advantage of me helping them. Should I say something?

Community Answer

Yes. But don't just randomly confront them. The next time they try to take advantage of you, tell them you think what
they're doing is not fair. Don't be vague, but don't launch into a full-on rant either. Say enough to make your point.

Question

Will listening to music while reading help me gain concentration?

Community Answer

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Listening to music may help you stay on task. Try classical music to stay focused and motivated to read.

Question

How can I stay motivated when I'm not performing well and not getting good grades?

Community Answer

Keep at it, but study in a smarter way. Give yourself plentiful breaks, rewards for work well done and have goals to
meet that encourage you to get deeper into the work.

Question

Is neutral thinking the most effective way to motivate?

Community Answer

No. Look for the positives and the strengths of completing your task and divide it into little pieces. Make a plan of
what you want to do.

Question

What should I do if I'm unable to concentrate on work?

Community Answer

If no deadline is impending, take a walk and avoid crowded places. Try to sit in a new location/workplace, drink
water or have some nuts and reevaluate your current workload priorities.

Tips

Stay positive. No matter what, motivation goes hand in hand with positivity. Even when things are looking down,
keep your head up and push forward.
Have personal idols. Your favorite politician, athlete, or businessman probably has motivational speeches or an
inspiring background story. Read and inform yourself about their lives, and the things they had to overcome to
reach their goals.
Make things fun. At the gym, bring your favorite music. At work, bring yourself small treats to enjoy after small
accomplishments.
You can also motivate your self by doing a job while giving yourself a small treat. This can make it easier to ease
into the process of working.
Listen to music. A great way to make the most monotonous tasks for fun is to play your favorite music in the
background.
Doing some breathing or mindfulness exercises will often help you stay positive and energetic.
Go step by step with the goals that way, it will help you achieve something little by little.

Warnings

If you are severely unmotivated or have a hard time motivating yourself to accomplish even basic, necessary goals
such as getting out of bed, working, or practicing personal hygiene, see a doctor or counselor - this may be a sign
of depression.

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1. https://buffer.com/resources/how-to-measure-progress-in-your-personal-goals-daily-weekly-and-monthly
References
2. https://www.psychologytoday.com/us/blog/fulfillment-any-age/201310/give-your-motivation-makeover-little-
psychology
3. https://www.edutopia.org/article/research-tested-benefits-breaks
4. https://caps.ucsc.edu/resources/time-management.html
5. https://www.inc.com/andy-molinsky/5-simple-tips-that-will-help-you-stop-procrastinating.html
6. https://emedicine.medscape.com/article/1182710-overview
7. http://medical-dictionary.thefreedictionary.com/physical+exercise
8. https://blog.trello.com/the-psychology-of-checklists-why-setting-small-goals-motivates-us-to-accomplish-bigger-
things

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