Ask one or more of them to regularly check up on you and your progress. Spend less time with negative people who always look at the dark or apathetic side of things. 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. Pessimism can drain both your motivation and energy. 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. You just feel worse and less motivated. 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: what is one thing I can learn from this setback?
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. Ask yourself: 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. Take a couple of minutes to clean it up.
27 Smart and Simple Ways to Motivate Yourself
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. Then get started by taking a big, small or tiny step. 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. If a big goal in your life feels overwhelming set a smaller goal to find your motivation again.
I find that just minutes of lifting free weights releases inner tensions and stress and makes me feel more focused once again. Close your eyes and let the memories of your biggest successes — no matter in what part of your life — wash over you. Let those most positive memories boost your motivation. Reward yourself and celebrate your successes no matter how big or small they are.
If you celebrate a success in some other way by for example by taking 1 minute to appreciate what you did or by telling someone about your success then that also usually recharges motivation and positivity. Learning from people who have gone where you want to go and done what you want to do can help you to avoid pitfalls.
And to give you a realistic time-table for success.
Examples of Positive Reinforcement
When my mind is a bit tired or perhaps even overloaded my energy and motivation goes down. Motivation means having the passion and the will to undertake some action. Motivation may be internal i. Internal motivation is seen when a person undertakes an activity for its own sake without any sort of external reward, such as a hobby.
Internal motivation can result from our feelings e.
External motivation is evident when someone behaves a particular way for reasons external to, or outside of, the person, such as money or coercion. External motivation may come from parents, a boss, coworkers, friends, and siblings. It is most frequently thought of in terms of salary i.
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A second dimension of motivation has to do with the underlying intention of the motivation, as seen in Figure 1 below. Motivation occurs on a spectrum ranging from negative to positive. Positive motivation is seen when people engage in an activity that has a virtuous end, such as volunteering, athletics, or art. Negative motivation is evident when individuals act in a manner that is unethical or has a destructive end, such as judging others, physical altercations or vandalism.
Negative motivation also occurs when individuals use destructive emotions, such as guilt and shame, to coerce others into acting.
Think of motivation as occurring on a scale that ranges from 1 to 10 with 1 being negative and 10 being positive. Your results from this quiz will help you determine what makes you tick and what your main motivators are. If you want to learn what type of incentives you are most responsive to, this quiz from Martha Beck at Oprah. Scores can range from 1 to 10, with higher scores indicating that something is a greater motivator for you. Anything with a score of 6 or higher can be considered one of your major motivators, while anything below 3 is only minimally important.
Your main motivational style is the component with the highest score. For a slightly more research-backed scale of self-motivation, you might want to consider the Self-Motivation Inventory. It includes 30 items rated on a scale from 1 less true to 5 more true , dependent on how well you feel each item describes you. When you have answered all 30 questions, total your responses for your overall score. Your score will place you within one of the following categories:. This inventory was developed by Milana Leshinsky and Larina Kase, and you can find it at this link.
Sometimes you just need a quick boost to get self-motivated, and quotes are a great way to get the spike in motivation that you need. Among this list are 17 quotes collected by Lydia Sweatt But not me. For me, motivation is this horrible, scary game where I try to make myself do something while I actively avoid doing it.
Positive and Inspirational Quotes
What do we do now? Only you have the master keys to open the inner locks. Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy. If there is a chance in a million that you can do something, anything to keep what you want from ending, do it.
Pry the door open or, if need be, wedge your foot in that door and keep it open. Do not stop, do not linger in your journey, but strive for the mark set before you. There will be doubters. There will be mistakes. But with hard work, there are no limits. Similarly, sometimes a motivational poster, meme, or image can work wonders for your self-motivation. Below are six of my favorite motivation-related images. For some reason, it just works! Looking at this image makes me think about life as a journey and motivation as an important piece of that journey.
If we want to reach our next destination, we need to put forth some effort to make it happen. And when we do, seeing that big road sign welcoming us can often be reward enough. When we are motivated for our own internal reasons and committed to reach our goals for personal fulfillment rather than meeting the standards of others, we are more likely to succeed. However, that does nothing to improve your current state. Take your lessons learned and apply them to something you can change: today.
This is another classic image in self-motivation and self-esteem, probably because it has a kitten in it. Kittens make for popular images.