10 Ways To Increase Motivation Posted on April 22, 2019, updated on March 24, 2022 by Gateway Counseling When your feet hit the ground in the morning, do you feel motivated? Motivation can be a funny thing. You might wake up on certain days and feel like you can conquer the world. Other days, maybe not so much. That’s because motivation can fluctuate according to a number of different variables. Our mental state, our circumstances, our physical health, or even our sleep schedule can affect our motivational levels. We might lose motivation if we feel like we’re not good enough for our goals. We might lose motivation if we’re trying to avoid failure or rejection. There can be a number of different reasons why you might feel like you’re losing motivation. That’s why it’s important to understand the thoughts and behaviors that help us increase motivation. Here are ten ways you can increase motivation today! Start Small When you’re trying to motivate yourself, a common mistake that many people make is setting too many goals or setting goals too high. While it’s nice to shoot for the stars, it can make you feel discouraged if your goals are out of reach. To increase motivation, start with small and realistic goals. Talk About Your Goals Remember to let the world know about your goals! When we make our objectives public, we’re more likely to stick to our plan to achieve them. Tell your friends and family about what you’d like to accomplish. It not only helps you to stay committed, but it’s also great to have the support. Remember to keep them updated on small successes or achievements. Find Your Inspiration We all know of specific stories or ideas that inspire us. When we’re trying to increase motivation, it’s important to learn how others stay on track. Look for books, magazines, or films that tell a great story of accomplishment. These narratives can help inspire us to stick to our own goals. Write Things Down Journaling is a terrific way to keep track of your goals and increase motivation. When we dedicate a few minutes a day to writing down our thoughts, we can start to detect patterns in our feelings and behaviors. When you know you’ve had a good day, remember what your thoughts and actions were that helped you feel motivated. Set Timeframes Don’t hesitate to set deadlines or timeframes for your goals. For instance, if you want to lose weight, try a 30-day commitment to a healthy diet. Make yourself commit to three days a week at the gym. When we set timeframes, it’s easier for us to measure our growth and development. Setting these deadlines can help us feel more motivated and remind us that we’re working towards something. Focus on the Good Not the Bad It can be easy to let mistakes or setbacks discourage us. But in order to increase motivation, it’s essential that you focus on the positive instead of the negative. Remember that negative thinking can have a horrible effect on your body and mind. Negative thoughts can make us feel fatigued, stressed, and most importantly, unmotivated. Replace any discouraging thoughts with inspirational and positive ones. You’ll be surprised by how much energy you’ll have by simply being more optimistic! Remember There Will be Ups and Downs It’s important to remember that there will be good days and bad days. Being realistic about our progress can help to increase motivation. Understanding that there will be obstacles will make it easier to overcome them. It’s important to mentally prepare ourselves for the natural ebbs and flows of life. Invite a friend Studies show that we’re more likely to commit to our goals if we have a friend reaching that goal with us. Ask your best pal to join you at the gym, library, or health food store. Bringing a friend along is a great way to increase motivation and stay on track. Even if you’re not aiming for the same exact goal, bring a friend along with you on your journey. Celebrate Small Wins Don’t forget to pat yourself on the back every now and again. Celebrating small wins is a great way to stay motivated. If you haven’t had a cigarette in 48-hours, it’s time to celebrate! Share your success with friends and family. Treat yourself to your favorite restaurant. Recognize these accomplishments and remember what it feels like to know you’re moving in the right direction. Reach Out for Support Of course, it’s always important to reach out for help if you need it. If you’re struggling or having a hard time staying motivated, contact a professional for support. Mental health counselors and therapists are there to give you the tools you need to move forward. Don’t hesitate to connect with one to help you increase motivation. Contact a counselor today for more information on how they can help you achieve your goals.