Finding the motivation to build a routine, create healthy habits, and work towards your goals can be challenging. Life is complicated and busy, and sometimes, we lack the focus or discipline needed to make positive changes.
Sometimes, it’s our self-limiting beliefs that get in the way, telling us we aren’t capable of doing difficult things or worthy enough to achieve more.
The most important thing to remember is we’re all human, and change can be tough. Past decisions don’t have to impact your future; you can decide right now to make a change.
Ready to take the first small step? Let’s talk about 11 simple ways to start building motivation now.
How to Build Motivation: 11 Easy Practices to Try Now
Set Small, Achievable Goals
Don’t let this scare you off! Setting manageable goals is a reliable way to build motivation and get a nice hit of dopamine (which increases when you achieve the goal!). Start small: Flossing at night, reading for 10 minutes a day, or making your bed in the morning are great starting points. As you continue to achieve these small goals, your confidence will deepen to take on bigger goals as you learn to rely on yourself.
Develop a Morning Routine You Look Forward To
Take small steps to create a morning routine that makes you feel organized and relaxed. Consider beginning your day with a full glass of water and a nourishing breakfast. Exercise, reading, meditation, and breathwork are morning-friendly habits that stimulate your energy without creating unnecessary stress.
Write the day’s to-do list—especially if you’re stressed about it—to keep yourself on track. For extra motivation, plan a delicious lunch to get you through the first half of the day.
Limit Screen Time
Work and life require us to stay plugged in all day long. We may not always have a choice, especially when it comes to work, but we can consciously choose a better balance. When you wake up and before you go to sleep, consider spending the first and last hours of your day completely off your phone. Throughout your day, do your best to stay off your phone when you don’t need it. You will be shocked at how replenished your energy feels.
Limit Distractions
Do Not Disturb exists for a reason—to keep you unbothered by notifications galore. While there isn’t a Do Not Disturb button in real life, you can create an environment with minimal disruption.
While you’re working, keep TVs off, turn off notifications, and put your phone away. Keep your door closed, and feel free to remove anything or anyone distracting you while focused on a task.
If your environment is noisy (like in an office), consider playing binaural beats with noise-canceling headphones. We like these.
Set Boundaries
Boundaries are your best friend when it comes to self-accountability. If you don’t feel up to something, don’t do it (within reason). Revisit an important conversation with a family member if it gets a bit unhealthy. Your body is in pain? Skip the gym today.
We are not encouraging you to skip out on your responsibilities at work or with loved ones. Practicing healthy boundaries, however, is integral to preventing burnout and maintaining motivation.
Prioritize Rest
Just as action is important, so is rest. To be your most productive, mentally focused self, you must recharge your body and mind. Rest can be many things, including sleep, but it can also look like watching your favorite show, spending time in nature, or hanging out with a friend.
Remember: You do yourself no good if your version of “rest” is staring at the ceiling while worrying about your problems, or endlessly scrolling on TikTok with no boundaries. This can have the reverse effect, as you are remaining in a dysregulated nervous system state.
Instead, allow yourself to truly relax, guilt-free, doing something that brings you ease.
Visualize Your Success
Have you ever gotten lost in a daydream? It turns out it can benefit your long-term vision!
Visualization is used by almost all successful people, whether consciously or subconsciously. This technique involves picturing your goals being achieved, almost like a mental movie.
Not only will this technique help you get very clear on your goals and aspirations, but it will also create signals to the brain that you have already achieved them. The brain doesn’t know the difference! The key here is to feel your dreams: How do you feel in your body when you come home to your dream house, work out of a gorgeous office every day, or spend time with the love of your life?
By tricking your brain into believing your dream is already yours, you are more likely to believe it’s close in reach, and you’re that much more likely to achieve it.
Practice Positive Affirmations
Positive affirmations are statements that reinforce your self-worth and capabilities. Begin by creating a list of affirmations that counter existing negative self-beliefs. For example, if you want a better-paying job but worry you’re asking for too much money, repeat affirmations like, “I am proud of my work, and it is valuable and needed,” “I deserve to be well-paid for the value I provide,” and, “The more I value my work, the more others do, too.”
Repeat these affirmations daily, multiple times. Bonus points if you do it in the mirror!
Cultivate a Growth Mindset
A growth mindset is your over-arching belief that every setback and challenge is an opportunity for learning and personal development. Instead of getting discouraged, tap into your resilience and remember that you are in control of what you do next. If you get fired or laid off, it is your opportunity to create a better route. If your proposal is rejected, you get to come up with an even more creative solution.
Keep in mind: Life isn’t happening to you, it is happening for you. The more you feel secure in your problem-solving abilities, the more motivation will internally manifest.
Develop a Rejuvenating Wind-Down Routine
At night, create wind-down habits that relax your body and mind for rest. Anything rejuvenating, like a skincare routine or yoga, will help calm your nervous system and create deeper sleep.
Routines supporting a parasympathetic state are proven to enhance sleep quality. Beginning with habits like no screens an hour before bed and stopping any work at least 2 hours before bed are crucial to your brain’s ability to slow down, creating improved rest and, as a result, motivation.
Take Consistent Action
Of course, no amount of positive affirmations or healthy habits will automatically create success. The best motivation method is to continue to take action, even if it is one step at a time. In fact, that is usually most effective!
To get (and stay!) motivated, you have to show yourself that you are on track, reliable, and disciplined, which can only be accomplished through consistent “proof.”
Start small by developing the habits you know you can stick to. The more you are consistent, the more motivation is created to take on more responsibility. It will continue to grow within you as you prove your self-reliability.
How to Maintain Motivation Momentum: 5 Simple Steps
As self-motivation boosts, your attention should shift to keeping the momentum going. Try out the strategies below to stay on track!
Monitor Your Progress
Set little benchmarks for yourself and measure your progress against them. For each benchmark you hit, set a new one that’s a little bit more ambitious. Be sure to celebrate your achievements, no matter how small they may feel. Tracking your progress will reinforce your positive behaviors and keep you motivated!
Stay Flexible
Don’t shy away from adjusting your goals and benchmarks if obstacles arise. Life can be unpredictable, so allow yourself the grace to embrace change and take care of yourself.
Revisit Your “Why”
Regularly reconnect with your reasons for pursuing your goals, and remember what it will feel like to achieve them. Understanding your “why” creates a deeply felt sense of purpose that helps spur motivation if it dips off. That’s natural!
If enthusiasm is starting to wane, write down your goal along with your “why,” and put the note somewhere you will see it as a daily reminder.
Be Kind to Yourself
Everyone struggles with self-limiting beliefs, lessened motivation, and poor discipline at times. Remember to practice self-compassion, especially when you may stumble or struggle. Think of it like this: If a friend were going through the same thing, how would you treat them? Now, be just as kind to yourself as you would be to your friend.
Find Your Motivation One Day at a Time
Self-motivation is a continuous process. It is normal and common to experience moments of high and low motivation, depending on a myriad of life factors. Sometimes you feel it, and sometimes you just don’t. That’s OK!
The health of your body and mind is imperative to your sustainable motivation, so continuously practice the above strategies to build motivation and unlock your fullest potential. Revisit this article whenever you need a refresher.
You got this!