How to Increase Your Motivation
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Staying motivated is often just as challenging as the tasks we originally set out to accomplish. It’s easy to lose steam, especially when it comes to long-term goals. Whether it's pursuing personal goals, excelling at work, or maintaining social commitments, motivation is the fuel that drives us continually forward.
Maintaining a high level of motivation isn't always easy. Most people are quick to set goals and feel a surge of excitement in the beginning. As time drags on, falling off the wagon is all too easy to do. In this blog, we offer some practical tips to help you increase your motivation and stay on track.
Some people are born with higher levels of motivation naturally, while others must work at it. Those with natural motivation experience intrinsic motivation, or the internal drive to succeed. Extrinsic motivation, on the other hand, comes from an outside source, like work or a significant other. Both are great for propelling a person toward their goals, though intrinsic motivation is more sustainable in the long run.
4. Focus on Creating a Positive Mindset
5. Surround Yourself with Supportive People
Your environment makes all the difference when it comes to maintaining motivation. Surround yourself with people who inspire and encourage you. Additionally, organize your physical space to reduce distractions and enable productivity.
7. Celebrate Small Wins
8. Be Willing to Be Flexible and Adaptable
Rigidity is often the enemy of motivation. Be willing to adapt your strategies if something isn’t working. Flexibility allows you to work through challenges and obstacles without losing sight of your goals.
9. Keep Learning and Growing
10. Lean on Visual Reminders
Visuals of your goal are often underutilized and can be a powerful motivator. Whether it's a vision board, goal list, or inspirational quotes, having a visual cue reinforces your commitment and keeps you focused.
11. Manage Your Stress and Avoid Burnout
High stress levels and burnout will deplete your motivation quickly. Practice stress management techniques like meditation, deep breathing, and regular physical activity. Ensuring adequate rest and leisure time is also crucial for sustaining motivation.
12. Utilize Feedback from Others
Feedback—whether that be from friends, mentors, or through your own self-reflection—provides insights into your progress. Constructive feedback will guide your efforts and keep you motivated to improve.
Final Thoughts
We Can Help!
Online Treatment Programs provides Teletherapy Partial Hospitalization and Intensive Outpatient Programs allowing participants to receive intensive therapy with our licensed therapists and psychiatrists without having to leave home. If you or someone you know is struggling to overcome depression, anxiety, bipolar disorder, trauma, panic attacks, PTSD, alcoholism, drug abuse, or other mental health or addiction issues, we can help. To schedule a complementary assessment or to find out more about our teletherapy programs, contact us at 1-800-685-9796.
MHThrive provides Individual Therapy, Couples and Marriage Counseling, and Family Therapy at our locations in Katy, The Woodlands, and the Clear Lake area of Houston, Texas. We also provide telehealth therapy for anyone who resides within the State of Texas. To schedule an appointment with one of the MHThrive therapists, contact us at 713-477-0333 or visit our website to learn more.
If you or someone you know is experiencing any severe mental health or substance abuse issues, New Dimensions can help. Our team of experienced therapists and psychiatrists can help you overcome these challenges and help you develop the skills you need to thrive. To schedule a complementary assessment or to find out more about our programs, contact us at 1-800-685-9796.
Keywords: Motivation; Increasing your motivation; Increase your motivation
References
Maintaining a high level of motivation isn't always easy. Most people are quick to set goals and feel a surge of excitement in the beginning. As time drags on, falling off the wagon is all too easy to do. In this blog, we offer some practical tips to help you increase your motivation and stay on track.
What is Motivation?
Before you learn how to effectively increase motivation, it's important to understand what motivation is. Essentially, motivation is the reason behind our actions and deepest desires. It's a psychological drive that pushes us to act towards a goal and is influenced by factors like our environment, emotional states, values, and rewards.Some people are born with higher levels of motivation naturally, while others must work at it. Those with natural motivation experience intrinsic motivation, or the internal drive to succeed. Extrinsic motivation, on the other hand, comes from an outside source, like work or a significant other. Both are great for propelling a person toward their goals, though intrinsic motivation is more sustainable in the long run.
1. Establish Clear and Achievable Goals
Motivation thrives on clarity. When you have clear goals, it’s easier to find the drive to work towards them. A Harvard Business Study revealed that goal setting increases success rates in various settings. Start by setting SMART goals - Specific, Measurable, Achievable, Relevant, and Time-bound. This approach helps to provide direction and a sense of accomplishment as you tick off milestones.2. Break Down Your Goals into Simple Portions
Large goals can be extremely overwhelming, depending on the specifics. Break them down into smaller, manageable tasks to make them feel more accessible. This makes the process less daunting and helps maintain a steady level of motivation. Each small accomplishment fuels your confidence and motivation to tackle the next task.3. Identify Your 'Why'
Understanding why you want to achieve a particular goal will naturally boost your motivation. Is it for personal growth, financial stability, health, or making a difference in the community? Your 'why' is a powerful motivator that keeps you anchored to your goal, especially when the going gets tough.
4. Focus on Creating a Positive Mindset
A positive mindset is non-negotiable when it comes to sustained motivation. Focus on what you can control and stay optimistic about your capabilities and outcomes. Positive thinking is linked to better stress management, improved health, and a higher likelihood of achieving one’s goals.
5. Surround Yourself with Supportive People
Your environment makes all the difference when it comes to maintaining motivation. Surround yourself with people who inspire and encourage you. Additionally, organize your physical space to reduce distractions and enable productivity.
6. Leverage the Power of Habit
Habits either hinder or enhance your motivation, so be sure that you have positive ones in place. Establishing productive habits—like a regular exercise routine or a daily hour of focused work—can automate positive behaviors, reducing the mental effort needed to get started.
7. Celebrate Small Wins
Celebrating small victories along the way will help boost your morale and motivation and make the process easier overall. It reinforces positive behavior and makes the process of working towards your goal more enjoyable.
8. Be Willing to Be Flexible and Adaptable
Rigidity is often the enemy of motivation. Be willing to adapt your strategies if something isn’t working. Flexibility allows you to work through challenges and obstacles without losing sight of your goals.
9. Keep Learning and Growing
Continual learning and personal growth also fuel motivation as you feel like you are progressing. As you acquire new skills and knowledge, you’ll feel more competent and confident in your abilities, which in turn boosts your motivation.
10. Lean on Visual Reminders
Visuals of your goal are often underutilized and can be a powerful motivator. Whether it's a vision board, goal list, or inspirational quotes, having a visual cue reinforces your commitment and keeps you focused.
11. Manage Your Stress and Avoid Burnout
High stress levels and burnout will deplete your motivation quickly. Practice stress management techniques like meditation, deep breathing, and regular physical activity. Ensuring adequate rest and leisure time is also crucial for sustaining motivation.
12. Utilize Feedback from Others
Feedback—whether that be from friends, mentors, or through your own self-reflection—provides insights into your progress. Constructive feedback will guide your efforts and keep you motivated to improve.
Final Thoughts
Increasing your motivation is a continuous process that requires dedication and self-awareness, so keep at it. Motivation is not a constant; it ebbs and flows. The goal should be to understand what motivates you personally and to leverage that knowledge to keep pushing forward, even when tough periods arise.
We Can Help!
Online Treatment Programs provides Teletherapy Partial Hospitalization and Intensive Outpatient Programs allowing participants to receive intensive therapy with our licensed therapists and psychiatrists without having to leave home. If you or someone you know is struggling to overcome depression, anxiety, bipolar disorder, trauma, panic attacks, PTSD, alcoholism, drug abuse, or other mental health or addiction issues, we can help. To schedule a complementary assessment or to find out more about our teletherapy programs, contact us at 1-800-685-9796.
MHThrive provides Individual Therapy, Couples and Marriage Counseling, and Family Therapy at our locations in Katy, The Woodlands, and the Clear Lake area of Houston, Texas. We also provide telehealth therapy for anyone who resides within the State of Texas. To schedule an appointment with one of the MHThrive therapists, contact us at 713-477-0333 or visit our website to learn more.
If you or someone you know is experiencing any severe mental health or substance abuse issues, New Dimensions can help. Our team of experienced therapists and psychiatrists can help you overcome these challenges and help you develop the skills you need to thrive. To schedule a complementary assessment or to find out more about our programs, contact us at 1-800-685-9796.
Keywords: Motivation; Increasing your motivation; Increase your motivation
References
- Fang H, He B, Fu H, Zhang H, Mo Z, Meng L. A Surprising Source of Self-Motivation: Prior Competence Frustration Strengthens One's Motivation to Win in Another Competence-Supportive Activity. Front Hum Neurosci. 2018 Aug 3;12:314. doi: 10.3389/fnhum.2018.00314. PMID: 30123117; PMCID: PMC6085490.
- Hardcastle SJ, Hancox J, Hattar A, Maxwell-Smith C, Thøgersen-Ntoumani C, Hagger MS. Motivating the unmotivated: how can health behavior be changed in those unwilling to change? Front Psychol. 2015 Jun 16;6:835. doi: 10.3389/fpsyg.2015.00835. PMID: 26136716; PMCID: PMC4468355.
- Simpson EH, Balsam PD. The Behavioral Neuroscience of Motivation: An Overview of Concepts, Measures, and Translational Applications. Curr Top Behav Neurosci. 2016;27:1-12. doi: 10.1007/7854_2015_402. PMID: 26602246; PMCID: PMC4864984.
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03 April, 2024 |
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