5 Brain Hacks to Stay Motivated

Oct 15

Written By Dr. Zairys Feliz, Ph.D., LCSW

Have you ever set a New Year’s resolution, only to find yourself failing less than a month in? Or, perhaps you’ve decided you’re finally going to start that side hustle, but then you struggle to get off the couch and take action. Whatever the case may be, we’ve all been there. Motivation - the drive to reach your goals - is so critical for action, yet it’s also fleeting. Here’s how to stay motivated - or, at the very least, get the work done even when you don't feel like it.

How to Stay Motivated

1. Set Concrete Goals

Studies show that goal setting creates motivation, especially compared with having abstract objectives. In fact, there are more than 1,000 studies showing that setting specific, lofty goals leads to more motivation and persistence, as well as improved task performance.

You can set better goals by using the SMART model:

● S: Specific

● M: Measurable

● A: Attainable

● R: Relevant

● T: Time-bound

Let’s say you want to save money. A SMART goal would be:

● S: I want to save $1,000.

● M: I’ll measure the goal by tracking my savings account.

● A: Saving $1,000 is feasible considering my current income.

● R: Saving $1,000 matters to me because I need the money to go on an upcoming vacation.

● T: I will save $1,000 in the next two months.

2. Choose Exciting & Effective Rewards

Some goals require you to do demanding, mundane, or difficult tasks. In these cases, motivation can be extremely hard to maintain. One way to boost motivation during the short term is to reward yourself, which then allows you to stay on track and reach those long-term goals. In fact, getting an immediate reward upon completing a task has been shown to improve the experience of doing the task, which boosts motivation next time. The rewards you choose should be unique to your goal and desires. Still, sometimes we choose rewards that undermine our progress. For example, if you reward yourself for completing your work quickly, the quality of your work may be impacted. Likewise, if you have a goal to save money but your reward involves buying yourself a new piece of clothing, you’re actually taking away from your goal. So, be sure to plan rewards to incentivize your progress. Just double-check that your rewards won’t sabotage your success.

3. Shorten the Middle

In a study called Motivation Science by Fishbach, researchers found that motivation tends to be highest at the start and end of a pursuit. That time in the middle is when motivation fades the most. You can combat this issue by shortening the middle. What does that mean? Set shorter-term goals. Rather than setting a monthly or yearly goal, set a weekly goal. Instead of setting a big-picture goal, break it down into tiny achievable goals. As you reach each mini goal, your sense of accomplishment grows, feeding your confidence and motivation.

4. Focus on the Positive

In the same paper from Fishbach, researchers note how people are more likely to reach goals when they receive positive feedback rather than negative feedback. You can use positive feedback to fuel your steps forward, but you can also reframe negative feedback to be helpful, as well. Thinking of negative feedback as “lessons learned” turns them into a positive accomplishment, which then motivates you to continue toward your goal. In addition, focusing on achievements can help boost your progress. This is because what you’ve already done shows that you have committed to your goal, proving to yourself that you are consistent and you can succeed. When you find that motivation is lacking, take time to write down what achievements you’ve already made. Use that as evidence that you can do great things.

5. Lean on Consistency and Discipline

Ultimately, motivation comes and goes. When self-doubt, fatigue, and fear inevitably arise, motivation tends to completely disappear. In these cases, you must rely on consistency and discipline to stay productive. Discipline is like a muscle. Through daily practice of consistently working toward your goals, you build a bigger and stronger discipline muscle. When the excitement of a new goal disappears and your motivation wanes, you can rely on that muscle to get the required work done - even work that you don't enjoy. For example, consider your job. No one wants to go to work, but we go anyway. Why? You’ve consistently practiced the discipline it takes to show up. You don’t decide whether you want to go to work based on whether you’re motivated. Instead, you go because you’ve trained yourself to stick to a certain code of behavior. You can apply this same rule to all of your goals and obligations. Set up a routine, consistently stick to it, and follow through by relying on your discipline - whether you’re motivated or not.

Life is full of challenges. Sometimes, you need a little extra support to build your motivation and discipline. You may also be facing deeper issues that could be impacting your results. In my practice, I offer individual therapy to help people just like you work through personal challenges, get unstuck, and reach goals. You can read more about my individual therapy offering here.

Resources:

Dr. Zairys Feliz, Ph.D., LCSW is a clinical psychotherapist. Zairys provides individual, couples and sex therapy using evidence-based approaches. She specializes in treating individuals and couples who have relationship or sexual concerns. Read full bio

Dr. Zairys Feliz, Ph.D., LCSW http://www.bloomtherapy.online