Stay Motivated: Make a Contract With Yourself

Motivation is defined as, why people do what they do. Long-term motivation can be difficult when you do not make yourself stick to your goals. Most people make goals, but those who are successful have the discipline and drive to achieve their goals and dreams.

Different things motivate people. Some are driven by internal or intrinsic motivation. Others need extrinsic motivation, or outside forces, to help them stay on track. One easy way to help you achieve your goals is to make a contract with yourself and work hard to stick to it. Sign it, date it and keep track of it.

The first step in making a contract with your self to stay motivated is to make an outline. When you make an outline in your contract, you will list long-term goals, short-term goals, payoffs and benefits, rewards and a detailed action plan. By having everything you need to know about achieving your goals, you will stay motivated. Before making this outline, take some time and think about what exactly you want to accomplish. Maybe you want to reorganize your home, or maybe you want to try out a new fitness plan. Perhaps you want to go back to school and finish a degree. Whatever it is, you will need to do some research and understand each step you will need to accomplish.

When you list your long-term goals, you will make a list of the things you want to achieve within one to three years. Try to be very specific so you will know exactly what you are working towards. If you want to lose thirty pounds, your long-term goals will be to lose the weight through diet and exercise. Your long-term goals will be your final end result that you are working towards. This works for almost any goal and will help you in staying focused and motivated to reach your goals.

Short-term goals will be things that you want to accomplish within weeks or months. If you are working on going back to school, your short-term goals may be to request school applications and catalogs or to talk to a financial aid office about your payment options. Your short-term goals should be specific and should be something that you can accomplish in a short amount of time. Short-term goals are also important because once you finish one goal; you will feel motivated by knowing you are one step closer in reaching that long-term goal.

Your next step in making a contract with yourself is to list payoffs and benefits of your goals and achievements. While losing weight is a benefit, you will want to list the reason why you want to lose weight. Maybe the payoff is fitting into a certain size jeans again or looking great for an upcoming reunion. Maybe it is because you want to better your health by losing weight. Again, you should be specific when you set these benefits in your contract because it will help you stay motivated.

Now you can think about rewards. Rewards are important when you are setting goals for yourself. When you think about rewards, think about the fun things that you will accomplish by reaching your goals. Lose that weight and buy a new dress. Reorganize you house and get a new couch. Whatever you think it the best part about reaching your goals, use that as a reward to help stay motivated.

The last part in setting a contract with your self is to have a specific action plan. An action plan will tell you what steps you need to take to reach your final goal. It is here that you will list what you need to change, do, or accomplish in a day, a week, a month or a year. This action plan will help keep you motivated to reach your end goal. List your action plan and keep it in mind everyday you are working towards your goal.

When you take the time to make an official contract with yourself, you will stay motivated and ready to reach your goals. It will be easier when you can see your long and short-term goals in writing and know what rewards and benefits are waiting for you along the way. Your action plan will help you stay on track when you are working hard to accomplish your goals and dreams.

Theories of Motivation in Education

 

Motivation is a force used within the educational system to encourage student learning and understanding. In the educational setting, motivation is either an internal force or external force. There are different theories of motivation in the educational setting, including those that state that student behavior is dictated due to either external or internal factors. This discussion concerns the effects of intrinsic and extrinsic motivations and their effect on student learning and success within an educational setting.

Theories/Speculation

·         Motivation is affected greatly by the locus of control. The idea that a person feels their own decisions and actions determine their destiny indicates an internal locus. If the individual is operating using an external locus, they believe outside forces are responsible for the events that occur in their lives and feel they have little control situations. Those with an internal locus will often use intrinsic motivation, which is person centered and comes from within an individual, whereas those with an external locus may need extrinsic rewards or consequences as an effective motivational tool.

Intrinsic Motivation

·         According to humanistic theories set forth by Carl Rogers, motivation might come from within an individual without any thought to the external reward. Students receive their own internal reward through an increase in self-esteem and sense of achievement when they reach their desired goal. They may just feel the desire to succeed based on factors such as their own interest in an activity or the feeling of satisfaction that is achieved when they complete the necessary steps to achieve the desired accomplishment. This drive is called internal or intrinsic motivation, which means there are no outside forces that dictate whether an individual will ultimately achieve his goal. He does not attempt to achieve to receive an external reward works toward the intrinsic value associated with the success of the project. Students will be motivated to perform desired behaviors, and neither punishment or rewards are necessary to motivate the individual to succeed.

Motivational Interventions For High Risk Students

A recent news release found that high risk students who have been involved with drugs and or alcohol abuse can benefit from motivational interventions. It is thought that the actual session is helpful, regardless of the content provided within. One expert says that the sessions give the students a chance to observe some of the issues that are surrounding their problems. These sessions give the students time to speak with a motivational interventionist and discuss any questions that they might have or talk about their problems.

What is the MI (motivational intervention) approach?

It has been shown that a lot of the programs which are designed to reduce these alcohol related behaviors in teens simply do not work! MI seems to be different. MI uses a non-confrontational, collaborative means by which to talk to teens about their drinking or drug use. Since the teen is treated as an adult and is given decisions to make and is involved in the decision making process they are less likely to resist authority, which is common for children their age.

The Motivational Intervention approach is tailored to the individual needs of each person. The teen is assessed to see where he or she is at motivationally and is created to meet their specific needs. One example is for a teen who has been known to drink heavily and who has experienced the negative consequences of his or her actions, but has not given enough thought to how to change the behavior, a motivational interventionist would work with the teens on increasing awareness of the consequences and the current and future risk involved.

Where can I get find an MI program?

You can look for resources about local MI on the web or you can seek guidance from your child’s school counselor. The department of Human Services may also know of programs in your area. The local police are always a good resource for information about these motivational intervention programs.

Is it Expensive?

The MI approach recognizes that for some money may be the reason that they do not seek help since rehabilitation facilities are expensive and are usually not covered by insurance. The MI approach is commonly done by undergraduates of a rehabilitation program or by trained non-professionals. Therefore the cost of these interventions is much less expensive. Costing only a fraction of what a rehabilitation facility would cost.

The five R’s of the MI approach.

Motivational Intervention is based on five principles that seem to be getting the job done!

1. Relevance.

It is important for the individual to know why he or she wants to change the behavior. They should recognize the consequences and know how those consequences are relevant to them and their personal situation. Relevance is the personal aspect of the MI approach.

2. Risks

Educate the individual about the risks involved with the behavior. They should be able to identify the risks to them personally as well as the risks to their family and their friends. The risks are sometimes not easy to see, and it is the job of the MI to point these out.

3. Rewards

These are not the type of rewards that you might be thinking. These are internal rewards. The MI approach asks the individual to focus on why that changing the behavior will make his or her life better or how that it will make them a better person.

4. Roadblocks

By knowing what kinds of things and situations that will prevent the person from achieving their goals of changing the behavior, they can prevent them. They will be more aware of these things and have devised a plan in advance to deal with these situations.

5. Repetition

The MI approach wants the person to understand that it is okay to fail. It takes many attempts to make a permanent change. It is important to let the person know that they do have the strength to learn from mistakes and to try again.
The MI approach is used among many types of addictions and destructive behaviors such as smoking and even overeating! Teens are particularly hard to deal with and the MI approach is working to prevent alcoholism in teens.

A recent news release found that high risk students who have been involved with drugs and or alcohol abuse can benefit from motivational interventions. It is thought that the actual session is helpful, regardless of the content provided within. One expert says that the sessions give the students a chance to observe some of the issues that are surrounding their problems. These sessions give the students time to speak with a motivational interventionist and discuss any questions that they might have or talk about their problems.

What is the MI (motivational intervention) approach?

It has been shown that a lot of the programs which are designed to reduce these alcohol related behaviors in teens simply do not work! MI seems to be different. MI uses a non-confrontational, collaborative means by which to talk to teens about their drinking or drug use. Since the teen is treated as an adult and is given decisions to make and is involved in the decision making process they are less likely to resist authority, which is common for children their age.

The Motivational Intervention approach is tailored to the individual needs of each person. The teen is assessed to see where he or she is at motivationally and is created to meet their specific needs. One example is for a teen who has been known to drink heavily and who has experienced the negative consequences of his or her actions, but has not given enough thought to how to change the behavior, a motivational interventionist would work with the teens on increasing awareness of the consequences and the current and future risk involved.

Where can I get find an MI program?

You can look for resources about local MI on the web or you can seek guidance from your child’s school counselor. The department of Human Services may also know of programs in your area. The local police are always a good resource for information about these motivational intervention programs.

Is it Expensive?

The MI approach recognizes that for some money may be the reason that they do not seek help since rehabilitation facilities are expensive and are usually not covered by insurance. The MI approach is commonly done by undergraduates of a rehabilitation program or by trained non-professionals. Therefore the cost of these interventions is much less expensive. Costing only a fraction of what a rehabilitation facility would cost.

The five R’s of the MI approach.

Motivational Intervention is based on five principles that seem to be getting the job done!

1. Relevance.  

It is important for the individual to know why he or she wants to change the behavior. They should recognize the consequences and know how those consequences are relevant to them and their personal situation. Relevance is the personal aspect of the MI approach.

2. Risks

Educate the individual about the risks involved with the behavior. They should be able to identify the risks to them personally as well as the risks to their family and their friends. The risks are sometimes not easy to see, and it is the job of the MI to point these out.

3. Rewards

These are not the type of rewards that you might be thinking. These are internal rewards. The MI approach asks the individual to focus on why that changing the behavior will make his or her life better or how that it will make them a better person.

4. Roadblocks

By knowing what kinds of things and situations that will prevent the person from achieving their goals of changing the behavior, they can prevent them. They will be more aware of these things and have devised a plan in advance to deal with these situations.

5. Repetition

The MI approach wants the person to understand that it is okay to fail. It takes many attempts to make a permanent change. It is important to let the person know that they do have the strength to learn from mistakes and to try again.

The MI approach is used among many types of addictions and destructive behaviors such as smoking and even overeating! Teens are particularly hard to deal with and the MI approach is working to prevent alcoholism in teens.

Are You Feeling Unmotivated? Do Need A Breath of Fresh Air?

When you’re feeling unmotivated about your goals or any other endeavor, it can be difficult to keep the bigger picture in mind and remember what you’re working so hard for. When the initial excitement of your goals or project begins to wear off and you find yourself losing focus and determination, it can be helpful to engage in a comprehensive review – not just of your current goals, but all aspects of your life.

This process may seem like a lot of work at first, but it can serve as a powerful breath of fresh air that clears away stagnation and ushers in renewed clarity and motivation.

Start by using a blank sheet of paper to represent each area of your life, like financial, career, relationships, home, health and fitness, spiritual and so on. Write a general overview of your status in each area. Are you satisfied with the things you’ve accomplished in these areas of your life? Would you like to make further changes?

Then, based on that information, come up with some clear goals that you can set for each area of your life. They don’t have to be massive goals, just objectives you’d like to begin working toward gradually.

Once you’ve got some goals set, come up with a few simple action steps you can take in each area on a regular basis. These action steps might include things like reducing your consumption of junk food, exercising for 30 minutes daily, spending more quality time with your family, enrolling in night classes to get your degree, or starting a home business on the side to boost your income.

When you’ve completed this process for each part of your life, write all of those action steps on one sheet of paper, separated into sections. By the time you’re finished you should have a clear idea of exactly what you want to accomplish in each area of your life.

But you’re not done yet!

Now, take a look at the goals and action steps you’ve written down, and consider any possible obstacles you might face that would threaten your motivation. What types of problems usually come up that prevent you from doing the things you want to do? And how can you set up strategies to overcome them in the future?

For example, one obstacle you might face is procrastination brought on by a shortage of time. Rather than spending a few minutes at a time working on your goals, you tend to put it off until you have more time, which never happens. One possible strategy you could put in place is a written reminder that you must use the time you do have wisely, because small actions taken consistently will still help you reach your goals!

Once you have these strategies written down, be sure to keep them nearby and re-read them as often as necessary. If you do find that you’re losing steam again at a later time, simply start this entire process over again and allow it to usher in a welcome dose of clarity, focus and motivation.

What If You Couldn’t Fail - At Anything?

Have you ever wondered what you would do with your life if you truly couldn’t fail at anything? How would such an insight change your life? Would you move toward your goals with stronger purpose and relentless determination? Would you laugh at obstacles and challenges? Would you ignore negative comments from other people in your life?

Imagine that anything you wanted right now was available to you, and there was NO POSSIBLE WAY you could fail in your attempt to get it. How would that have changed the goals you’ve set in the past, and how might it change your current goals?

If you’re like most people, this exercise may help you realize a few things:

You’ve been playing small. You may have doubts about your ability to achieve the goals you really want, so you settle for smaller goals that you know you can handle.

The problem with doing this is that you’re not working toward goals that really keep you motivated. The smaller goals you’re setting may be “nice” but they’re not what REALLY get you fired up! As you know, staying motivated is easier when you’re working toward something that’s vitally important to you.

Failure isn’t your biggest fear – success is! One common reaction many people have to the questions asked in the beginning of this article is the realization that they still wouldn’t go after bigger goals because the thought of achieving them is more frightening than failing! Staying where you are might seem more appealing than going after big goals because at least your current situation is familiar and comfortable – if not very satisfying.

Of course, nothing will change if you don’t find a way to believe in your capabilities! A funny thing happens when people achieve an important goal – they realize they are capable of handling much more than they ever suspected before. They realize that their fears were groundless and they’re grateful that they pushed forward despite them.

Failure doesn’t exist until YOU say it does. When you look back at your past failures, you’ll probably notice a couple of things: failure occurred when you refused to try; and failure occurred when you quit trying.

How many times have you done those things? This realization can be life-changing if you allow it to be! Think about the goals you’ve set in the past, and ask yourself if you refused to try or quit trying at any point. Most likely your answer will be affirmative.

Now take a moment to think about your current goals. What if you simply began working toward them and refused to quit? What would happen? Only you can determine whether failure is possible for you – solely based upon your willingness to keep moving forward or not!

Making Changes Will Motivate You

People tend to be creatures of habit. We do not look forward to changes and usually changes in our lives or daily routines can upset our balance. Children are especially upset with changes in daily routine. Ever seen a two year old without an afternoon nap? Adults are no different. Changes are however, a part of life. Changes can be good, though. Changes are often the reason why many people are motivated.

Many people are motivated by changes in their lives. The changes they experience might be small, such as adding a new pet to the family or getting a new hair cut or style. Or, there could be more life-changing experiences such as moving, getting married or having a baby. Some changes can cause serious stress in emotions and people can become resistance to change. There are ways to channel the emotions surrounding a change and become more motivated.

Change can get you motivated to something or change something in your life. By definition, motivation means the mental force that causes change or the reason why a person works towards a goal or accomplishment. It is usually agreed that unsatisfied needs or situations causes people to become motivated. A change that can cause a person to become more motivated to do something that is beneficial is desirable. For example, if you just had your first baby, you may find that this life-changing event is the perfect time to motivate yourself to change careers or to save money so that you can stay at home. Maybe you get laid off from your job and suddenly find yourself unemployed. This change in your life, while it can be quite stressful and upsetting, can motivate you to change careers or go back to school to further your education. Many people will tell you that they are motivated to do something because there has been some kind of change in their life.

After you have realized that you have the perfect opportunity to change or to get yourself motivated to change, you have seized the moment. If you do not take the time and motivate yourself right away, you might find that your motivation will slip away. It is very important use the opportunity from this change in your life and makes a difference in your life and those around you. Even if you are dealing with small changes in your life, these can still be used to motivate you to make even more changes that will benefit.

Another reason why change can motivate people is because change often causes stress. Stress is very real and some people have a difficult time dealing with the stress. When a person experiences a change in their life, they can be very resistant. Usually, change is coupled with a fear of the unknown or the unexpected. Every person is different when they deal with change. Those who are easily motivated by change are able to perceive change and channel that energy in a positive way. Those who have difficulty with change are usually not well equipped to deal well with that change in their lives. As a result they may not be motivated at all.

Some people are better equipped to deal with change when they know what to expect out of a situation. For these people, their motivation may come out of learning what changes they will face. One example might be moving. If a person lives in one city all of their life, they may not want to move and resist moving to another area. They might be motivated to research the area where they are moving to so that they can deal better with the change of a new place or city. Because motivation comes in many different forms, change is one way many people will be motivated.

The Blessing of Facing Challenges In Life

Have you ever noticed that every challenge also contains a blessing in disguise? If not, you may not have been looking closely enough! It’s true that challenges often seem like inconveniences when they get in the way of something you want. When you’re working toward goals that are important to you, the last thing you want is to face a big challenge or obstacle because it usually means that your desired outcome will be delayed.


However, if you learn to see challenges in a new light, they can easily become the best things that have ever happened to you.


Below you’ll find 5 questions you should ask whenever you find yourself facing challenges:


1. What Can I Learn From This?


Too often we view challenges as annoyances or personal vendettas, when in fact they may hold a great opportunity to learn and grow! If you start by asking what you can learn from each challenge, you’ll suddenly see them as possibilities that pave the way to greater wisdom and self-mastery.


2. How Can This Strengthen Me?


One major reason why challenges intimidate us is because we don’t feel capable of handling them. We have a limited perception of our own abilities, so we automatically believe that the challenge is bigger than we are. However, if you learn to see challenges as an opportunity to become stronger and more empowered, there’s no way they can hold you back!


3. How Can I Use This to My Advantage?


Most often we see challenges as disadvantages – but is that necessarily true? A challenge can often help you see that there are many possible ways to achieve a goal, and the one you’ve chosen may not necessarily be the best one. Asking this question can often open your mind to alternative routes that may be shorter or otherwise better in some way.


4. How Can I Use This to Help Others?


Though we often believe our goals affect only ourselves, more often we have a huge impact on the people around us too. Not only do other people watch what you do and how you live your life – they often model their own behavior after yours! If you refuse to let challenges intimidate you or slow you down, you just might inspire and motivate others to do the same with their own challenges.


5. What Would Make This a Worthwhile Experience?


Sometimes just being willing to recognize that a challenge may not be such a bad thing can be enough to help you realize all kinds of wonderful benefits from it. This question does a couple of things: first, it helps you feel more empowered because it affirms that you have a choice in how you react to the challenge; and secondly it reminds you that every challenge holds the seeds for unlimited blessings and opportunities.

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How To Get Motivated and Stay Motivated

Getting motivated to accomplish a goal may be easy, but it is staying motivated that we often find difficult. Staying on task, or motivated to reach a goal can be a long process and can be frustrating if you do not take the time to accomplish the short-term goals first. When you have a goal, no matter what it is, you can take steps to ensure that after you get motivated, you stay motivated.

Most people set certain goals for themselves. Maybe it is to get in better shape or maybe it is to go back to school. Whatever goal or dream you have, motivation is sometimes hard to come by. Motivation takes not only hard work, but it also takes dedication, willingness, and drive. Many people start out strong when they want to accomplish a goal, but soon find that it is not always easy to stick to the task.

Since everyone is motivated by something different, it will be important to find what it is that motivates you personally. For some people, who are motivated from within, motivation comes from that inner voice that pushes them to work harder and do better. Others need outside factors to push them to their goals. For those people, there are things that can be done to get motivated and to stay motivated no matter what goal you are working towards.

One thing that can help keep you motivated or can get in the way of keeping you motivated is just life. If you are busy, you may tell yourself that you do not have the time or the means to stay motivated. This is especially true for anyone that wants to get in shape or lose weight. We find ourselves making excuses because we are too busy or cannot find the time to exercise or eat right. In addition, we may find that the snack machines at work are just too tempting during the day to turn down. Maybe we find that we are too busy to cook a healthy meal and instead find a fast food drive through. When you think your life is too busy to achieve your goals, you need to take the time to rethink. You can stay motivated if you can reorganize your priorities and your life to reflect your goals and dreams.

Another good way to stay motivated is to find a dedicated partner who is willing to help you through your hardest times. Find someone; whether it is your spouse, friend or neighbor that you can talk to when the times are hard. Maybe you can find a friend that also wants to get in shape or eat better. Work with that person to find a routine that works for the both of you. When you know someone else is depending on you, you will find it is easier to stay motivated to accomplish you goals. Find a partner that shares your willingness and dedication and will work to push you to stay motivated.

You can also stay motivated by hard work. When you see how far you have come when you are working towards your short-term goals, you will see that you can accomplish your goals. This will help you work hard and stay dedicated and motivated. It is not always easy to work hard towards something that is difficult, but when you believe in yourself and work hard it will be easier. When you work hard and see results, others will notice. Those compliments will go far in helping you stay motivated day after day.

Another easy way to get motivated and stay motivated is to use uplifting music during your work. Maybe you are trying to clean your house or walk two miles day. Invest in a good portable music system, such as an MP3 player and fill it with music that will keep you moving. Even when you are not actively working on your goals, good music can help you think about what you want to accomplish and keep you excited about the next day.

When you work hard and dedicate yourself to accomplishing your goals, you will have the ability to stay motivated. Think about your goals and work with a partner, organize your life to accommodate your goals and stay dedicated. Almost any goal can be accomplished when you are motivated.

3 Simple Ways to Be More Disciplined

Lack of self-discipline can often be an annoying “catch-22.” You find that you need a certain measure of self-discipline in order to become more disciplined, and not having it can cause you to go around in circles trying to make positive changes in your life.

If you are struggling to build up your level of self-discipline, it may not be as difficult as you think – provided you start with these 3 simple steps:

Start with willpower

Self-discipline eventually becomes a habit, just like any other activity you do on a regular basis. Until then, however, you are likely faced with the challenge of overcoming your other habits while trying to form new ones.

One good way to get over this hump is by asserting your willpower, consciously and repeatedly. “Willpower” is defined as “energetic determination.” That means making a conscious CHOICE to take a certain action (or to avoid taking certain other actions).

When you find your self-discipline slipping, remind yourself that you have the power to choose what you do or don’t do – by pure force of will. Avoid allowing outside influences to make your choices for you. Turn your attention inward and make a conscious decision about your actions.

Keep the end result in mind

The reason temptation is so seductive is that we get sidetracked by what we stand to gain right now, instead of what we stand to gain at some later time. Telling yourself you prefer a healthy, strong body six months from now may be difficult when you’re staring at a donut dripping with sweet, gooey icing. All you can think about is the pleasure you’ll gain from eating the donut now, rather than the benefits you’ll gain from sticking to your health program.

In order to keep temptation from sabotaging your self-discipline efforts, keep a strong reminder of your ultimate goal with you at all times. This can be a photograph from a magazine, a written description of your dream, or even a written vow to yourself.

When you feel tempted to abandon your goals for a momentary pleasure – stop and ask yourself if it’s really worth it. Take out your reminder and revisit your goal again. If the goal is still vitally important to you, you should have no trouble choosing the right action.

Repetition and reinforcement

Self-discipline is formed one decision at a time! You may think of self-discipline as something you either have or don’t, but it’s not usually that simple. Developing true self-discipline is an ongoing process, not a one-time event.

If you make this insight a part of your long-term plan, you cannot fail! Simply keep making conscious choices for yourself moment to moment, and your self-discipline will be formed as you go along.

In addition, be sure to keep giving yourself positive reinforcement. When you slip up, be sure NOT to beat yourself up over it. Instead, acknowledge that you made a poor choice, and make a better one next time. When you do make a positive choice, shout it from the rooftops! (At least inside your own mind.) Praise yourself and reward yourself for being able to stay aware and faithful to your long-term goal.

The more positive reinforcement you can give yourself, the less painful will be your journey to true self-discipline.

How To Give Yourself a Motivational Boost

When you’re having trouble staying motivated it can often seem like an impossible task to pull yourself out of the slump. Most likely you either sit immobile with a blank look of boredom on your face or you find other non-essential activities to distract you. Of course, these two choices don’t help you get anything accomplished, do they?

Instead, why not try some of the suggestions below the next time you’re feeling unmotivated:

Put on some music.

Upbeat music is one sure way to get your emotion and energy flowing again! Turn it up loud, groove to the beat and even dance around if you feel like it. In no time at all you should be feeling pumped up and ready to get moving again.

Laugh.

Laughter is like a miracle drug for the blues. Not only does it make you feel more alert, it also releases a flood of those fantastic feel-good endorphins in your body. Spend a few minutes reading or watching something funny, and then allow those good feelings to stimulate your motivation.

Wash away lethargy.

Showering can immediately perk you up and make you feel more energized again. Try using a fresh-scent shower gel or soap, and turn the water temperature a bit cooler than you normally would. Scrub your hair and body with vigor and imagine that your feelings of “blah” are being washed down the drain.

Get some fresh air.

A brisk walk is another great way to get some positive energy flowing again! Focus on working your muscles and burning off any sense of sluggishness you may feel. Breathe deeply and feel your body being flooded with life-giving oxygen! Imagine your brain perking up and your body being energized, and in just minutes you should be feeling focused and productive again.

Breathe!

Speaking of breathing deeply, it can work as a powerful wake-up exercise even if you’re not working out at the time. Simply sit quietly and take several slow, deep breaths. As you inhale, imagine that you’re taking in invigorating energy, and as you exhale imagine that you’re releasing lethargy and stagnation.

These are just a few ways you can get yourself feeling motivated again, but there are many others too!

When it comes right down to it, motivation is simply the willingness to take action and be productive. Whether you’re working on your goals, trying to get chores done at work or around the house – just deciding to get up and get moving can be the most powerful motivator of all.

If You Feel Challenged For Motivation

Motivating yourself to do something can be difficult. Whatever it is that you need to get yourself to do, it takes work. It can be challenging to get your self in the mood to tackle large tasks or jobs. Breaking down your jobs into smaller steps, keeping track of your chores and building a sound support system are just a few ways to stay motivated. The next time you find yourself challenged for motivation, try the following suggestions.

If you set goals, you will find it is easier to motivate yourself. Maybe you are trying to loose weight or exercise more. Maybe your ultimate goal is to organize you house. Whatever it is, set goals, and make sure to write them down. By seeing your goals written down in a list, it may be easier for you to tackle one at a time. Sometimes big goals will take small steps to reach the end. As you complete one goal you can then cross it off your list. Seeing what you have accomplished will help you stay motivated to keep working towards your goal.

In order to stay motivated, try to get excited about your goals or job that you need to accomplish. Washing all the windows in the house or doing twelve loads of laundry certainly does not sound exciting, but think about the positives. Think about how accomplishing those goals will set your mind at ease and leave you free to do the things you really want to do. Focus on the feeling that the end result will give you and work towards that. If you are trying to stop smoking, keep in mind how much money you will save on cigarettes or how much better you will smell when you do not smoke. With those ideas in mind, it is easier to stay focused on your goals.

Find what you love to do and try to incorporate that in accomplishing your goals. Maybe that laundry is not what you love, but some good music can get you going. Or perhaps, losing weight is difficult, but you know you love walking the dog for exercise. Knowing what motivates you is the key to keep you going when you are working towards a certain goal.

When you are challenged in motivating yourself, try to build a support system. Your friends, family and supportive co-workers can all help you stay motivated. Surround yourself with those that can give you pep talks and talk you through the rough times. You can even check into web-based communities that can offer you a lot of support while trying to reach your goals.

Another good idea for keeping yourself motivated for a task is to set a timetable. Take steps to accomplish certain parts of your job in a certain amount of time. If you need to clean out the closet, you may not be able to do it in only one day, but you can do it in small steps. Maybe go through all the clothes in one day and go through the shoes the next day. By setting a timetable and sticking to it, you are less likely to become overwhelmed when you have a big task ahead of you.

In addition, when you are feeling challenged and need motivation, think about the future. Consider how you would feel later in your life if this particular goal is never reached. Is this something that you feel strongly about accomplishing for your life’s goals? While cleaning out the closet may not affect your life long-term, maybe getting those boxes of pictures organized will. Perhaps you will feel like a failure if you never finish writing that novel or never get your degree. When you think about your goals long-term, you are more likely to feel motivated to accomplish your goals.

Last of all, it is important to reward yourself after you have accomplished you goals. If you lose twenty pounds, reward yourself with a new dress or pair of jeans. After you spend weeks getting your house organized, celebrate by having company over. It does not matter what you choose to reward yourself with, but knowing that something good waits for you after a long task will help you focus and stay motivated.

What Does My Lack of Motivation Mean?

A lack of motivation can often seem to be caused by laziness or procrastination at first glance, but looks can often be deceiving! If you’re struggling to stay motivated about working on your goals or any other endeavor, a little introspection can be just the thing you need to provide clarity and insight about what’s really happening beneath the surface.
Grab a sheet of paper and a pen, and answer the questions below:


1. Am I afraid of failing?


Fear of failure is an all-too-common reason why people lose motivation. If this is one of the reasons you’re holding back, you’ll likely be able to come up with clear ideas why you feel so afraid. For example, you may write, “I’m afraid of embarrassing myself in front of my family and friends,” or “I’m afraid I’ll be really disappointed in myself if I don’t make this happen.” Whatever comes to mind, write it down and then really think about whether it would be so terrible to experience – or if it would be much worse to not try at all.


2. Do I really believe in my own ability to persevere until I make it?


Likewise, you may be feeling uncertain about your ability to overcome obstacles and challenges, which is slightly different than a fear of failure. For example, you may have a certain measure of confidence in your skills and abilities but doubt that you have the determination and fortitude to achieve the full outcome you desire.


3. Have I grown bored with the goals that once meant so much to me?


This is an excellent question to ask because sometimes you’re not aware that your priorities and preferences have changed, and you can gain a lot of clarity by understanding what you REALLY want. If you do find that you’ve lost interest in your initial goals, you simply need to come up with some new and exciting goals that will spark your eagerness to move forward again.


4. Am I afraid of what it might mean if I succeed?

Another common fear is the fear of success. A fear of success is more about fearing the baggage that often comes along with success. You may feel nervous about taking on extra responsibility, feel overwhelmed by the increased attention your success would bring, or you might even be worried that you’ll never be able to “top” this level of success in the future. The only way to work through these fears is to discredit them. When you break them down and really examine them, you usually find that they’re groundless or irrational, which helps you to move past them.


5. What would make me feel more motivated about this goal or activity?


Sometimes you can’t find any clear reason for feeling unmotivated, but asking this question can often help you feel more in control of your own willingness to take action. Not only do you realize that you’re not powerless against a lack of motivation, you may come up with creative ideas that could inspire your sense of enthusiasm again.