Motivation is key in all aspects of life. If you aren’t motivated to do something then the chances are that you probably won’t do it. Have you ever set your alarm early just so you can hit the gym or go for a run before work? Then the reality in the morning leads you to turn off your alarm. If you had more been motivated, wouldn’t you have got up when your alarm went off? I’m sure you can think of a time when something similar has happened to you, or alternatively a time when you have been motivated and pulled yourself through.

So here are a few ways to get yourself motivated:

Do What You Enjoy

If you enjoy what you do then naturally you will be motivated to do it. If you prefer going to a gym class rather than going for a run then you will feel more motivated to do so. On the other hand, we all know doing something we don’t enjoy comes with a lack of motivation to do so.

It’s also important that you do it for the right reasons. Not just for a tangible reward or to make yourself look better than someone else, but because you actually want to do it. Having a good reason means you will of course be more motivated to carry out the behaviour in the first place.

Set Goals

Goals can keep you motivated. You aren’t going to stay in bed when you know you could be training towards your goal. Setting short term goals can help you to achieve a long term goal. Simply, I want to lose weight isn’t an effective goal, but rather I want to lose 2kg in 4 weeks is a lot better. Here’s how to set effective goals:

Change It Up

If you keep doing the same things it can get a bit repetitive, you may eventually get bored and lose motivation. Doing something different can get you motivated again. For example, you could add weight training or high intensity interval training to your gym routine instead of doing the same steady state cardio every time. You could run at different times of day, try eating different foods or take up a new sport. Adding variety and change to your routine keeps things exciting and can increase enjoyment and motivation.

Find Inspiration

What inspires you? Inspiration can come from a number of places – videos, quotes, music, role models. Sometimes inspirational videos might get you to the gym (here’s my personal favourite – https://www.youtube.com/watch?v=SuPLxQD4akQ), inspirational quotes may get you thinking and music might motivate you through a gym session, but the best type of inspiration you can get is when you can apply it to your own goals. Just make sure you don’t spend so long on YouTube that you forget to act on it!

Adie Blanchard – Researcher

References

Locke, E. A. (1996). Motivation through conscious goal setting. Applied and Preventive Psychology, 5(2), 117-124.

Locke, E. A., Shaw, K. N., Saari, L. M., & Latham, G. P. (1981). Goal setting and task performance: 1969–1980. Psychological Bulletin, 90(1), 125.