How do I stay motivated?
Staying motivated - how to stay motivated - can be one of life's biggest challenges, whether it's building a career, developing a healthy lifestyle or achieving personal goals. We often find that our enthusiasm can be fired up at the beginning, then fade over time and it's hard to find the drive that got us going again. Stay motivated! But how can you? We can help you.
What are we talking about? What is motivation? What does it mean?
Motivation is the internal or external driving force that makes us take action, set goals and persevere to achieve them. In essence, it is the driving force that sets us in motion and guides our behaviour.
There are two main types of motivation:
Intrinsic motivation: It is the driving force of your own inner urge. For example, when we read a book because we enjoy learning, or play a sport because it makes us feel good. This type of motivation is usually more persistent and satisfying.
External (extrinsic) motivation: It is driven by external factors such as rewards, recognition, avoidance of punishment or social expectations. For example, when we work hard to get a pay rise.
Motivation is a psychologically complex phenomenon that involves:
- Setting targets
- Mobilising energy
- Perseverance despite the difficulties
- To determine the direction of behaviour
The level of motivation is constantly changing depending on life situations, mood, health and environmental factors. It is therefore important to work consciously to maintain and renew it.
The nature of motivation
Motivation is not a steady state, but a fluctuating energy that changes in response to external and internal factors. It is important to understand that it is natural for our motivation levels to decrease from time to time. This does not mean that we give up, but that we must consciously work to maintain and renew it.
Clear objectives
The basis for lasting motivation is the setting of clear, concrete goals. It is not enough to say "I want to lose weight" or "I want to be successful". Instead, you need to set specific, measurable goals: 'I want to lose 5 kilos in three months' or 'I want to increase my income by 20 per cent in the next year'. The SMART (Specific, Measurable, Achievable, Relevant, Time-bound) method can help you to set precise goals.
The power of small steps
Big goals often seem overwhelming, which can be demotivating. It is therefore worth breaking them down into smaller, easily achievable subtasks. Taking a small step every day is more sustainable than making a huge effort once a week. Smaller successes build on each other to form a motivating chain and provide a continuous sense of progress.
Establishing routines
Motivation is often lacking just when we need it most. It's when well-established routines can save us. By making certain activities automatic, we don't need to re-motivate ourselves every time. Periodic scheduling of morning exercise, daily reading or professional development becomes a matter of routine and less dependent on our mood at the moment.
Building a positive environment
Our environment has a significant impact on our motivation. We should surround ourselves with people who support our goals and inspire us. Minimising negative influences, consuming motivational content and creating a physical environment that matches our goals all contribute to maintaining our internal drive.
Celebrating success
We often forget to celebrate our small successes and immediately move on to the next challenge. This can lead to burnout and loss of motivation. It's important to be aware of and acknowledge any progress, no matter how small. This will boost our confidence and give us the energy to keep going.
Managing relapses
Setbacks are a natural part of progress. Rather than giving up completely when you fail to stick to your routine or achieve a sub-goal one day, consider them as learning opportunities. Self-acceptance rather than self-criticism and a quick fresh start are the keys to long-term success.
Maintaining motivation is a continuous work that requires patience and perseverance. But with the right strategies and the right attitude, it is possible to build the inner strength that keeps us on the right track in difficult times.
Visualisation and mental preparation
A common characteristic of successful people is that they regularly visualise their goals and the path to them. Mental rehearsals are a way of experiencing both the challenges that are expected and the successful solutions. This not only motivates us, but also prepares us for real-life situations. A few minutes of visualisation a day can significantly increase our commitment and perseverance.
Taking responsibility for others
It is easier to put aside commitments that you have made alone than those that others know about. Share your goals with trusted friends and family, or join a community where others are working towards similar goals. External expectation and support can be a powerful motivator in difficult moments.
Continuous learning and development
Motivation is often reduced, if there is a feeling of stagnation. Learning new skills, reading books or taking courses can give you fresh energy and perspective. The feeling of continuous improvement is in itself motivating and helps to maintain interest in our goals.
Finding your personal "why"
Last but not least, the strongest motivation comes from a deep personal reason. Why is the goal important to us? How will it change our lives or the lives of others? Finding a deeper emotional connection, rather than a superficial reason, provides a lasting driving force. It is this inner "why" that keeps us moving forward even in the most difficult times.
Motivational quotes
If you want to boost your daily motivation even further, you may want to start each morning with an inspiring thought. In our previous article, we've collected 365 motivational quotes, including a thought for every day that can give you a boost to achieve your goals. Click here for the full collection of daily motivational quotes.
