5 Tips to Cultivate Motivation & Keep it

Self-motivation. It isn't a difficult concept to understand in the slightest, but it is possibly the single most difficult thing for a person to obtain and maintain. Regardless of our good intentions, the vast majority of us have very little motivation beyond what the fear of consequences can provide. No matter what your current limitations may be, however, it is possible to improve your motivation and to get closer to achieving your goals. It can be done by developing just a few simple habits.

1. Know what you are doing.

To do lists are helpful, but they aren't enough. First, you must set down a list of priorities. They can be simple and short term such as, ‘complete this assignment before moving on to something else.' They may be broader, like- ‘start reports one hour sooner than I do now.' Once you have a goal that you intend to meet, you will be more motivated to reach it. Not only that, but your subconscious will begin working on it even while you are not at the task.

2. Set small goals.

A big project can be intimidating. If it’s too much work, you’re likely to feel overwhelmed, give up, or put it off. A better way to complete a large project is to section it into smaller tasks that can be achieved without activating your performance anxiety. So going forward, you will be looking at a series of smaller tasks instead of staring up the nose of a huge one. It's like the difference between facing down a bear and confronting a family of groundhogs. An added advantage to breaking up big tasks is that each time you complete one of you smaller section tasks, you can feel you have accomplished something- as if you have reached a plateau on a difficult climb.

3. Reward yourself.

Reinforce your productive behavior by giving yourself a treat each time you complete one of your sectioned tasks. It can be a small snack, a stroll in the park, 15 minutes of your favorite television program, or whatever it is that thrills you. As long as it is something positive that you can savor, remember (that's important) and something good for you, (cigarettes probably aren't the best reward).

4. Be positive!

Tell yourself that you can do it, even if you have doubts. Spend at least a few minutes each day actively envisioning what it will be like to have accomplished your goal. Consider making a picture of your finished project if it's something physical to help you see it as tangible. Take a little time each day to reflect on what you've accomplished thus far. Avoid nay-sayers! They really aren't being very friendly if they are poo-poo-ing what you're trying to do. Only spend time with supportive and positive people who have good ideas. One of them may just set you on the path to a breakthrough.

5. Have a backup motivator.

If you find your motivation is failing you, or if you are getting behind on your schedule and are facing a few long nights- have a friend, partner, or coworker who can be relied upon for encouragement. It can be nothing more than making a phone call, or as much as an emergency brainstorm, whatever it takes to get you back on track.