How to Increase Your Motivation

Motivation is the driving force behind everything we do. The root of the word “motivation” is derived from the Latin word “movere” which literally means “reason to move.”

Whether you choose to go to the gym, or start making healthier choices when it comes to your eating habits, or perhaps deciding to organize your home or take care of your yard, motivation is what gets you moving and keeps you moving toward your goal. Taking the initiative to build a habit or start a project requires more than a “just do it” attitude, it requires a genuine “reason to move” i.e., motivation.

Motivation is not an inherited trait, it is a developed mindset that requires practice when working toward any goal you have. Think of motivation as a muscle which needs strengthening through a regular routine. To quote Joe Rogan “Build momentum one small choice at a time.”

If you’re struggling with motivation, try following these 4 simple steps to ignite your fire!

1. Set small, measurable goals:

Taking on a healthy lifestyle change or tackling a large project can be overwhelming. Instead of only focusing on the big picture, like running a marathon or losing 100 pounds, set smaller short-term goals like running a 5K in 3-months or losing 10 pounds in 6-weeks. Commit yourself to achieve these measurable milestones and then move on to a bigger target like a 10K or 20 pounds. When setting these goals, it is essential to establish a timeline.

2. Establish your routine:

This will keep you inspired and always working toward your goal. Rituals vary from person to person which means it is crucial you create a routine specific to you. You can certainly borrow from others, just find what works for YOU and discard what doesn’t. You might wake up 20 minutes early to get a jog in before work or choose to replace your fast food lunch for a homemade meal. Make sure your plan brings you peace of mind and happiness, motivation becomes most natural when we are relaxed and in a positive state of mind.

3. Develop your mantra:

A mantra is a statement which reinforces a positive mindset and can be extremely beneficial when keeping your motivation up. Make sure your mantra is something that really resonates with you, and repeat it to yourself every day, or when you find your motivation is lower than you’d like. The more you repeat your mantra, the more you will believe it and align with it.

The best mantras connect a trigger, behavior, and reward. For example: “When I wake up in the morning (trigger) I will run for 20 minutes (behavior) because I will have better energy, lose more weight, and feel proud of myself (reward)”

4. Become a mental debater:

When it comes to achieving your goal, there will always be highs and lows. Expecting these ebbs and flows will make you much more resilient to their effects. When you are experiencing lows, it’s essential to be optimistic. Optimism is a learned mental state, its a strategy.

The first step to training optimism is to acknowledge the moments when you’re being pessimistic. Once negative thoughts have been recognized, you have the power to debate pessimism away. Imagine you are talking to a friend who’s feeling a bit down, what would you say to them if they were speaking the way you talked to yourself? You don’t expect them to be perfect, don’t expect yourself to be perfect either.

Dealing with negative thoughts effectively creates room for motivation and inspiration.

In summary, long-lasting motivation doesn’t happen overnight. Developing a motivated mindset takes practice, patience, and positivity. If you set small measurable goals, establish a routine, and create a mantra, you will build your motivation muscle and conquer your goals!

I believe in you, now go try it! 🙂

Has this process helped you build your motivation muscle? I’d love to hear about it! Leave a comment below or visit us in Southlake, Texas. Your feedback keeps me inspired and inspires others too.