How to Motivate Yourself?
Achieve your goals with these science-backed motivation boosters.
Setting a goal, whether it's earning a degree, securing a new job, or reaching a new level of fitness, is an important step toward improving your life. However, staying on track to reach those goals can be difficult, especially when motivation fades. So, how do you stay committed and keep moving forward on days when you don’t feel like putting in the effort?
We all experience a dip in motivation now and then. When you're feeling unmotivated, try using one of these science-backed strategies to get back on track toward your goal:
Put your goal on the calendar.
Make working toward your goal a habit.
Plan for imperfection.
Set small goals to build momentum.
Track your progress.
Reward yourself for both small and big wins.
Embrace positive peer pressure.
Practice gratitude, including self-gratitude.
Lift your mood with positive actions.
Change your environment.
Remember your "why."
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Self-Motivation Tips
Let’s take a closer look at each of the tips mentioned earlier. Here, we’ll explore these self-motivation techniques, explaining what they are and the science behind them.
1. Put Your Goal on the Calendar
One effective way to boost your internal motivation is by creating external motivation—specifically, a target date. Whatever goal you're aiming to achieve, put it on your calendar. If your goal has a set deadline, like preparing for a test or completing a course, you already have built-in structure.
If your goal lacks a clear timeframe, you can add one. Set a realistic date for when you would like to accomplish your goal. For instance, if you want to run a 5k or a marathon, sign up for a race close to your target date. Thinking of pursuing a degree? Find the application deadline and mark it on your calendar. Planning to learn a new career skill? Register for a course and set a completion date.
Having a target date does more than motivate you—it helps you track your progress, allowing you to see how much further you need to go. This can have a significant impact on your performance.
Tip: Setting a Target Date
When setting your target date, it's important to be realistic, but also resist the temptation to give yourself too much extra time. Research shows that we often perceive goals with longer timeframes as more difficult, even when they aren’t. This can increase the chances of procrastination or quitting before reaching the finish line. So, while it’s important to be practical, setting a clear and achievable deadline can help keep you on track and motivated.
2. Make Working Toward Your Goal a Habit
When you turn working toward your goal into a habit, it becomes an automatic action that doesn't rely as much on motivation. So, how do you transform a behavior into a habit?
Identify a Trigger
Choose an activity that you already do daily, like brushing your teeth or having lunch, to trigger the action you want to turn into a habit. Then, create an "if-then" plan (also known as an implementation intention). For example, if you want to make studying a daily habit, your plan might look like this:
"If I pour my first cup of coffee, then I will spend five minutes on my math homework."
To build a consistent exercise routine, your plan might be:
"If I get up and brush my teeth, then I will immediately put on my workout clothes."
Writing out this plan increases your chances of sticking to it.
🔷 Read more: Summary of The Power of Habit by Charles Duhigg
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Start Small
Notice that the examples above don't say you'll read six chapters or spend hours exercising. The hardest part is often just getting started, especially on days when motivation is low. But starting with small, manageable actions—like five minutes of study or simply putting on your workout clothes—makes it easier.
These small steps help prime your mind for the task ahead, so once you begin, the rest—whether it's a longer study session or a full workout—tends to happen more naturally with less mental resistance. This approach is backed by research in The Science of Self-Help.
3. Plan for Imperfection
While it's great to feel excited and confident about achieving your goal, it's also important to recognize that things may not always go as planned. Life has a way of throwing unexpected challenges our way, and that’s perfectly normal.
One effective way to stay motivated on difficult days is to plan for them. As you think about your goal, make a list of potential obstacles that might come up. For example, if you're taking an online course, obstacles could include:
Losing internet access
Receiving a phone call during your study session
Having a child stay home sick
Struggling with a difficult concept or assignment
If your goal is to run every day, potential setbacks might include:
Rainy weather
Injury or illness
Being asked to stay late at work when you usually run
While we can’t predict every challenge that may arise, we can anticipate the common obstacles that are likely to come up, based on our personal situations. Planning for these moments helps you stay resilient and better prepared to overcome them.
Once you’ve identified potential obstacles, create a plan for how to handle them. For example, if you're worried about losing internet access, consider downloading a few lecture videos to your phone or computer for offline viewing. Alternatively, you could find a nearby coffee shop with free Wi-Fi as a backup option.
When an obstacle arises, instead of losing motivation or feeling discouraged, you’ll have a strategy in place to keep moving forward and maintain your momentum.
It’s also important to remember that for some obstacles, skipping a task may be completely acceptable. Sometimes, allowing yourself a break or adjusting your schedule is part of staying consistent in the long run.
The WOOP Method
The next time you set a goal, try using the WOOP technique, developed by Dr. Gabriele Oettingen. WOOP stands for Wish, Outcome, Obstacle, and Plan. Here’s how it works:
Wish: What is your main goal or wish?
Outcome: What would the outcome be if your wish came true?
Obstacle: What is the biggest obstacle standing in your way?
Plan: What specific action can you take to overcome that obstacle?
By using the WOOP method, you create a clear roadmap that not only clarifies your goal but also prepares you to tackle potential challenges, making it easier to stay focused and motivated.
4. Set Small Goals to Build Momentum
Naval Admiral William H. McRaven offered a simple yet powerful piece of advice during his 2014 commencement speech at the University of Texas at Austin:
“If you want to change the world, start off by making your bed. If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride, and it will encourage you to do another task, and another, and another.”
The former Navy SEAL understood the power of small wins. Research shows that achieving small successes can create momentum, driving long-term success, especially at the beginning of the process.
Whatever your big goal may be, start by breaking it down into smaller, manageable tasks. For example, landing a new job might seem daunting, but smaller goals could include updating your resume, creating a portfolio website, earning a certification, or attending a networking event. These small steps build confidence and motivation, helping you maintain focus and move closer to your larger goal.
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Did You Know?
Setting goals at the beginning of a new week, month, or year can significantly boost your motivation. Research shows that we naturally associate these timeframes with fresh starts, which helps us mentally distance ourselves from past mistakes or shortcomings. This mental reset can be incredibly motivating, making it easier to focus on the future and take action. So, why not use that "motivational Monday" energy to kickstart your goals and set the tone for a productive week?
5. Track Your Progress
Tracking your progress is a powerful motivator. When you see how far you’ve come, it reinforces your commitment to achieving your goal. There are many tools available to help you track your progress. You can use a simple to-do list or calendar, crossing off tasks or marking off days as you complete them. Alternatively, you might prefer a digital tool like Trello, which allows you to create a personalized task board, breaking down your big goal into smaller daily, weekly, monthly, or yearly sub-goals.
Another creative option is to draw a progress bar on a sheet of paper or poster board. Place it somewhere visible, and as you make progress, fill it in. This visual reminder can inspire you to keep going and help you stay focused on your goal.
What is a SMART Goal?
A SMART goal is a well-defined goal-setting framework that helps increase your chances of success. It stands for:
Specific: Clearly define your goal. What exactly do you want to achieve?
Measurable: Make sure your progress can be tracked. How will you know when you’ve reached your goal?
Achievable: Ensure your goal is realistic and attainable, considering your resources and time.
Relevant: The goal should be important to you and aligned with your larger objectives.
Time-Bound: Set a clear deadline for when you want to achieve your goal.
By following the SMART criteria, you create goals that are structured and focused, making it easier to stay motivated and take consistent action toward your personal growth.
6. Reward yourself for both small and big wins.
Rewarding yourself can be a powerful motivator. It not only feels good, but it can also improve both your motivation and performance. Recognizing your progress, whether through small milestones or big accomplishments, boosts your interest and enjoyment in the work you’re doing.
Rewards don’t need to be extravagant or expensive. Here are some simple ideas to celebrate your wins:
Take a short break to relax
Go for a walk outside to clear your mind
Enjoy your favorite snack or treat
Read a chapter of a book you love
Spend a few minutes meditating to recharge
Listen to an episode of your favorite podcast
Plan a fun night out with friends
Play an online game to unwind
Visit a free museum or local attraction
Have a long, relaxing bath or shower
Call a friend or family member to catch up
Take a moment to create your own reward list, so when you hit those goals, you’ll be ready to celebrate, big or small!
7. Embrace Positive Peer Pressure
While you are the one who ultimately puts in the effort to achieve your goals, other people can serve as powerful motivators.
Studies have shown that feeling connected to a team can enhance perseverance, engagement, and performance, even if you’re working toward your goal alone. Depending on your goal, you might consider joining a study group, running team, gym class, professional organization, or taking part in a virtual challenge to stay motivated and accountable.
Additionally, sharing your goal with someone whose opinion you respect can strengthen your commitment to achieving it. Whether it’s a mentor, supervisor, teacher, academic advisor, or coach, having someone to encourage you can boost your motivation and help you stay on track.
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8. Practice gratitude, including self-gratitude.
At first, it might seem like practicing gratitude could lead to complacency or acceptance of the current situation. However, research shows the opposite. Gratitude can:
Drive self-improvement
Help us feel more connected to others, like being part of a team
Boost long-term motivation, even beyond the time spent practicing gratitude
Inspire a sense of giving back
Improve both mental and physical health, as well as sleep quality
There are various ways to cultivate gratitude. You can start your day by spending a few minutes reflecting on everything you're grateful for. To deepen the practice, try writing them down in a gratitude journal. If someone has made a positive impact in your life, consider writing them a heartfelt letter to express your appreciation.
9. Lift your mood with positive actions.
A positive mood has been shown to enhance productivity and improve the quality and quantity of workstic to be upbeat all the time, a quick mood boost can help you overcome sluggishness and get back on track with your goals.
Here are a few ideas to lift your mood:
Spend time outdoors or soak up some sunlight
Browse through cute animal pictures or videos on sites like r/aww
Watch funny videos on YouTube
Get moving with some exercise
Try adopting an alter ego (like the "Batman effect") to feel more confident and motivated
These small actions can have a big impact on your motivation and progress.
10. Change Your Environment
A change of scenery can provide a fresh perspective and reinvigorate your motivation. This is known as the "novelty effect," a short-term boost that comes from altering your environment.
Here are a few ways to leverage this:
If you typically study at home, try a session at the local library.
Watching lecture videos on your computer? Download them to your phone and take them outside to the park.
Change up your running route or explore a new workout routine.
These small environmental changes can help refresh your mindset and make working toward your goal feel more engaging.
11. Remember Your "Why"
Understanding the deeper reason behind your goal can reignite your motivation. Ask yourself: Why is this goal important to me? Keep digging until you uncover the core value driving your goal. This deeper understanding can give you the clarity and energy to push through challenging times.
To reinforce your "why," set an alarm each morning for a quick, one-to-two-minute visualization. Imagine yourself achieving your goal—how will it feel? This daily reminder can help you stay connected to the bigger picture and maintain motivation.
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