Whether you’re trying to meet your weight loss goals by committing yourself to physical activity, getting ahead in your career, or pretty much any other goals you’ve set, self-motivation is critical. That said, getting motivated can be challenging. Learning some motivation tips might help.
Some people believe that they can’t accomplish anything. They think negative thoughts, like “I’m not good enough,” “I’m too lazy,” or “I’m too busy to improve myself” are self truths that they can’t change. But that’s not the case at all.
If you’re ready to make the commitment to achieving whatever heights you want to reach, read on.
How To Increase Self Motivation
In order to increase your self-motivation, you should also increase your level of self-compassion. In other words, you must have confidence in yourself, knowing that you can accomplish just about anything you want to do if you set your mind to it. If you set realistic goals, you’ll be surprised at how successful you can be.
Get as specific as you can when it comes to setting those goals. If you’re a student, for example, give yourself a little uplifting self-talk – and reach for something you didn’t think you had in you. Instead of saying, “I want to do better in chemistry this semester,” say, “I want to get an A on my exam in two weeks.”
Here are a few other self-motivation tips to try.
- Keep your focus sharp – Try to get rid of things that will distract you from reaching your goals. For example, remove phone apps that take up too much of your time, and turn off the television if you’re working from home. Make it as hard as possible to give in to whatever temptation might take your focus off the task at hand.
- Don’t overdo it – As passionate as you might be about reaching your goal, you can’t risk your health in the process. Take breaks, work in small (but intense) chunks, and try to alternate between tasks so you don’t get glassy-eyed.
- Keep your priorities straight – Try to start your day with the most challenging tasks, when your mind will be at its sharpest. It may help keep you from putting off the things you least want to do.1
How To Stay Motivated At Work
Employee motivation can be a major issue, no matter what the type of company. If you’re surrounded by engaged employees, ones who seem to keep their noses to the grindstone no matter what, you might blame yourself if you just can’t stay motivated. But keep in mind that it happens to a lot of people – don’t think there’s something wrong with you.
Here are a few tips that may help keep your motivation levels high.
Goals And Rewards
If you set a specific target to achieve, that might help you stay focused on the task at hand. But the target needs to be tangible, not abstract. For example, don’t just say you’ll give it your all each and every day. Instead, say you’ll shoot for closing 10 new deals this month or set some other tangible goal that’s realistic.2
You may also consider working toward some sort of self-reward. You could, for instance, say you’ll take a vacation at your favorite beach if you get a report done in a specific amount of time. Just remember that you should never substitute quality for quantity. You don’t want to risk making mistakes because you’re sacrificing thoroughness for speed.3
Other Tips For Boosting Your Work Motivation
If you’re tired of being around a group of motivated employees while you can’t seem to get going yourself, and goal setting and self-rewards don’t work, try these other suggestions. You might just get your confidence back and be striking that high power pose in no time.
- Find some of the quotes that inspire you the most and keep them at your desk. Also, surround yourself with people who inspire you – joining a networking group of professionals might help.
- Sharpening your focus by clearing your mind may also help. Take a break every once in a while and go outside to get some fresh air. That could go a long way toward giving you the energy you need to tackle your next task.
- If possible, turn off your e-mail when you’re up against a deadline. As important as e-mail is, it can also be a huge distraction.4
Why Do Commitment Devices Work?
No matter what kind of goal you have in mind, whether it’s staying motivated at work, figuring out how to increase student motivation if you’re a teacher, or putting more focus on your weight loss program, you might find it helpful to start incorporating what are known as “commitment devices.”
These aren’t wearable products that tell you how many steps you take in a day. These are, in a nutshell, “agreements” you make with yourself to reach certain goals. It could be telling yourself you’re going to lose a certain amount of weight by a certain time or that you’re going to quit smoking.5
Commitment devices are often successful. They can help increase your weight loss motivation by spurring you to stick to your exercise plan, for example. They may also help you avoid situations that get in the way of achieving your goals. Your commitment device, for example, might be promising yourself that you’ll work out with like-minded people, such as a group of friends. If you don’t show up, you know you’ll disappoint them.6
Set Realistic Goals & Expectations
Speaking of working out, one of the most important motivational tips to follow is to make sure you have a sensible fitness program, one that will help you reach your goals. The last thing you want to do is to shoot too high with unrealistic goals that might increase the likelihood you’ll quit.
One of the first things on your to-do list should be to set a specific fitness goal, such as doing a certain amount of push-ups in a minute or running a mile in a specific amount of time. You might choose to join a weight loss camp as a goal. The U.S. Department of Health and Human Services has some good information on how you can increase your level of physical activity7. As you know, exercise is an important component of your weight loss journey.
Don’t be too general when it comes to your goal – don’t just say you want to lose weight or get healthy. You’ll want to make sure your goal is measurable and that it’s something you thought of on your own. Don’t set goals because someone else is pressuring you into doing so.8
Motivation Doesn’t Have to Be Hard
You might think that self-motivation is out of reach, but it’s not. You can go to your local library and browse the table of contents of any of the hundreds of self-help books you’ll find on the shelves. Your social media feed may also be filled with motivational tips.”
As long as you have a high level of self-efficacy or self-confidence, you’ll be able to accomplish just about anything you want – as long as you’re willing to work for it.