It accounts for about 75 percent of personal motivation toward accomplishment. So treat yourself whenever you complete something on your to-do list. Yes, this is how you train a dog but it will work for you too. Having trouble finding a reward awesome enough to get you off your butt? More on how to stop procrastinating here. What else do you need? How about nagging, compliments and guilt? Research shows peer pressure helps kids more than it hurts them.
When people join groups where change seems possible, the potential for that change to occur becomes more real. The Longevity Project , which studied over people from youth to death had this to say:. The groups you associate with often determine the type of person you become. For people who want improved health, association with other healthy people is usually the strongest and most direct path of change. And the research on friendship confirms this.
From my interview with Carlin Flora , author of Friendfluence :. Research shows over time, you develop the eating habits, health habits and even career aspirations of those around you. More on the science of friendship here. How do we wrap this all together and get started?
That means the most rational thing to do now is stop being rational. Get those emotions going:. These could be anything — from your morning coffee, to your pet, or even the comfortable chair you sit on. Ideally, you could make this part of your daily routine to find everyday motivation. If you notice yourself doing this, pause and try to speak to yourself kindly instead.
You deserve your own kindness. Try to remember your true inherent value as a human being. Then, allow yourself to gently come back to the task at hand.
How can I avoid making the same mistake in the future? However, they can also overwhelm us so much that we end up procrastinating even more. So, if you find yourself struggling to stay motivated, cut your to-do list down to a more manageable size.
Each day, choose no more than three tasks and make that your new to-do list. Then, ignore all but the first item. You may find that with time, you can take on a longer to-do list. If you have a goal that feels too big or unattainable, it may make you feel crippled with anxiety and fear.
This is a surefire way to prevent yourself from developing motivation. For now, let go of goals that paralyze you. Instead, choose exciting enough goals to help you motivate yourself, but not so big that you freeze when facing them. The choice is yours. Take a few minutes to close your eyes and remember your successes, however small — relive and feel into them. If you're finishing a big project at work, stick it in your drawer or on your computer.
Look for quotes in books, websites, and motivational videos. You can buy posters online or make your own using paper and pen. Visualize your goals or dreams.
For a few minutes each day, sit down and visualize obtaining your goal. Visualize having it, doing it, achieving it, or being it. What does it feel like? After the few minutes are up, how do you feel? Use this energy to start on your next step. Where are you? What are you doing? What are you wearing?
How do you look? Who is with you? A vision board can help you strive towards your goals. Make a collage or picture of your goals or dreams. Put in a place you will have to see it every day, such as your office or refrigerator. This can motivate you a little bit each day.
Support wikiHow and unlock all samples. Task List Template. Asking Others for Help with Motivation. Did you know you can get expert answers for this article? Unlock expert answers by supporting wikiHow. Sydney Axelrod Certified Life Coach. Sydney Axelrod. Support wikiHow by unlocking this expert answer. Not Helpful 1 Helpful 3. Paul Chernyak, LPC. Not Helpful 2 Helpful Not Helpful 10 Helpful Include your email address to get a message when this question is answered.
Consult a medical professional if this lack of motivation has been paired with feelings of depression, anxiety, loneliness, bouts of crying, or thoughts of hurting yourself or others. Helpful 1 Not Helpful 1. Related wikiHows How to. How to. Certified Life Coach. Expert Interview. More References About This Article. Co-authored by:. Co-authors: Updated: May 6, Categories: Featured Articles Motivation.
Article Summary X To motivate yourself, promise yourself a reward for after you accomplish a task on your to-do list, like a walk to get a coffee or hanging out with your friends. Deutsch: Eigenmotivation. Italiano: Motivarsi. Nederlands: Jezelf motiveren. Bahasa Indonesia: Memotivasi Diri.
Thanks to all authors for creating a page that has been read 1,, times. Take just a tiny minute step forward. So shut the door to your office. Put your smart phone in silent mode at the other end of your work space or home.
And use an extension for your browser like StayFocusd to keep yourself on track. Tell your friends what you will do on social media, via phone or in real life. Ask one or more of them to regularly check up on you and your progress. And spend more of the time you have now freed up with enthusiastic or motivated people and let their energy flow over to you. There is a ton of motivating quotes , books, podcasts, blogs and success stories out there that you can tap into to up or renew your motivation.
But the positive and constructive way of looking at things can on the other hand energize and recharge your motivation. Be kind to yourself when you stumble.
So try this the next time: be kind to yourself, nudge yourself back on the path you were on and take one small step forward.
To make your setbacks more valuable and less hurtful be constructive about them. When you stumble ask yourself:. Instead of deflating yourself and your motivation by comparing yourself to others who are so far ahead of you. Just that element of competition tends to liven things up. And if you want to you can also add a small prize for extra motivation, like the winner getting a free ice cream or a beer from the other person.
So take 2 minutes and write down your top 3 reasons for doing this work, getting an education, working out, saving that extra money or something else. Put that note where you can see it every day or keep it in your smartphone for easy access when you need a motivational boost. You can also motivate yourself to get going again by looking at the negative impact of staying on your current path. What will the consequences be if I continue on this path for 1 more year?
And if I do if for 5 more years? I have found that this exercise has given me the kick-start I needed many times in the past years. A rut will kill motivation. So mix things up.
Make a competition out of a task with yourself or with someone else. When you work out vary what you do instead of going through the motions. I find that having an uncluttered and minimalistic workspace helps me to think more clearly and I feel more focused and ready to tackle the next task or small step. So try reducing your current to-do list to just one item. Instead, work for 45 minutes each hour and use the rest for a break where you eat a snack, get out for some fresh air or do a bit of stretching.
I find that just minutes of lifting free weights releases inner tensions and stress and makes me feel more focused once again.
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