Part 1 of this series, 12 Common Barriers That Get in the Way of Your Motivation, featured discussion about the psychology of motivation and being consciously aware of the barriers that can thwart your progress. Here we’ll broach practical strategies toward increasing motivation leading to a more fulfilling and satisfying life aligned with your values and being your best self.
Practical Tips for Increasing Motivation
1. Be Acquainted With Your Values. One of the most important steps toward increasing motivation is to become thoroughly acquainted with your values. In acceptance and commitment therapy (ACT), values are what we believe to be important, how we execute our daily lives, what we stand for, what guides our priorities, and what gives life deeper meaning (Collis, 2011).
It is when we do not live aligned with our values that discontentment and disempowerment occur. We lose connection with ourselves, with what’s meaningful to us, and don’t behave in a mindfully driven way. To learn how to identify your intrinsic values, see my book, ACE Your Life: Unleash Your Best Self and Live the Life You Want.
2. Cultivate a Growth Mindset. A growth mindset, the belief that abilities can be developed through dedication and effort, is linked to higher levels of motivation. Carol Dweck provided examples of how to cultivate a growth mindset. Instead of saying, “That’s OK, maybe patience is not one of your strengths,” which reflects a fixed mindset, reframe it to reflect a growth mindset: “I’m not a patient person yet” (Dweck, 2006). Just add yet to the end of the sentence. Dweck spoke of the importance of using language that suggests what’s expected of us as humans, that we’re always learning, growing, and evolving. This helps to keep up motivation, momentum, and sustainability of behaviors.
3. Impose Radical Flexibility. Those who are resilient tap into their personal strengths, are perpetually curious, and are open to new experiences, ideas, and possibilities. They are willing to experience a full range of intense emotions and tend to be more proactive at doing things that make their lives more fulfilling despite their circumstances.
Stagnation comes with rigidity, an attachment to outcomes, and paying attention unilaterally to results rather than the process. That includes flexibility with routines; for example, if you have a set routine, notice the process and try changing it up occasionally. Choose different degrees of challenge, times, or environments to keep tasks engaging.
4. Recognize That All Thoughts and Feelings Are Noticed, Welcomed, and Moved Through. All thoughts and feelings have utility and are necessary to remind us of what’s important to us. They represent what you have, not who you are. They show up because your mind is neurobiologically wired for safety and protection. This is positive and essential. Thoughts and feelings are not to be demonized, resisted against, or avoided, but rather noticed, welcomed, and moved through, which inevitably results in mindful value-driven behavior.
For example, instead of engaging in automatic negative thoughts that inhibit your motivation and behavior, recognize that you’re having thoughts in the present moment. Observe them for what they are and the meaning they hold, merely thoughts trying to protect you from fear, hurt, discomfort, or gravitating toward the familiar; they don’t necessarily need to be acted upon. Be motivated to behave based on who you are and strive to be.
5. Build a Routine and Be Routinized. Routines can help people move forward even on days when motivation is lacking. When behaviors become habits, the brain requires less energy to engage in them. Establishing a consistent routine around a goal—such as exercising at the same time each day—can reduce the need for constant motivation and make goal-directed behavior more automatic (Clear, 2018). Approach your life with consistent structure and organization with the ability to pivot and be flexible when necessary. Also, always show up, even if you don’t feel like it. Your endorphins, dopamine, or other neurotransmitters will compel your motivation after you’ve taken the first step.
6. Use Positive Reinforcement. Rewarding yourself for completing tasks can increase motivation. Extrinsic rewards can be as simplistic as taking a short break or watching a movie after a productive day. These rewards reinforce positive behaviors and make it more likely that you’ll continue. It can be especially helpful for maintaining motivation for repetitive or challenging tasks (Deci et al., 1999). However, it’s essential to use rewards judiciously. Over time, shift your focus to the intrinsic rewards of a task—such as the sense of accomplishment or learning—so that motivation becomes more self-sustaining.
7. Leverage Positive Social Influence. Positive social influence is a powerful motivator. Surrounding yourself with motivated individuals, mentors, or supportive friends can reinforce your commitment and motivation (Reeve, 2009). Engaging in group activities, joining a club, or finding an accountability partner can help keep you motivated, encouraged, focused, and accountable. Engaging with people who share similar goals can increase motivation through mutual support and shared achievements.
8. Increase Autonomy in Tasks and Build Self-Efficacy. According to self-determination theory (SDT), autonomy, or the feeling of control over one’s actions, is crucial for intrinsic motivation (Deci & Ryan, 2000). Allowing for more flexibility and choice in your tasks can increase motivation.
Self-efficacy is strengthened through repeated successes and constructive feedback. To increase self-efficacy smart small and begin with tasks that are achievable and gradually increase difficulty to build confidence. Constructive feedback can improve the belief in your abilities, especially when feedback emphasizes your effort and progress.
9. Set Specific and Achievable Goals. One of the most effective strategies for increasing motivation is to set SMART goals: specific, measurable, achievable, relevant, and time-bound. Research shows that clear and challenging goals lead to higher motivation levels than vague objectives (Locke & Latham, 2002).
Personalize goals and break larger goals into smaller more manageable steps. For example, instead of setting a broad goal like “be healthier,” create a plan with specific actions, such as exercising for 20 minutes three times a week. Achieving smaller milestones along the way provides a sense of accomplishment and helps build momentum. Also, always keep in mind rest, recovery, mindfulness, and stress management for continual motivation and sustained progress.
10. Visualize Success. Visualization, or mentally rehearsing success, has been shown to increase self-efficacy by creating a positive mental picture of achievement. Research shows that visualization enhances mental rehearsal, preparing individuals for real-life challenges (Taylor & Pham, 1999). It is a technique used by athletes and successful professionals to boost motivation. By imagining the steps to achieve a goal and visualizing success, you can reinforce your commitment and increase motivation.
11. Practice Self-Compassion. Self-compassion or treating yourself thoughtfully and kindly during difficult times helps reduce fear of failure and increases resilience. Focusing on self-criticism after setbacks can lead to reduced motivation. Studies have shown that self-compassionate individuals are more likely to stay motivated even when facing setbacks and adversity because they are less harshly critical of themselves and are more likely to bounce back more readily (Neff, 2003). When encountering challenges or experiencing self-doubt, use self-compassionate language. Remind yourself that mistakes are part of learning, and that perseverance is key.
Increasing motivation requires a combination of psychological insights, actionable strategies, and self-awareness. Through cultivating a mindset and environment conducive to sustained motivation, you can make it easier to pursue and achieve your goals, paving the way toward living the life you were meant to live and being the person you are meant to be and strive to be.
To help motivate and inspire you, listen to my Motivation and Inspiration Guided Meditation. Please subscribe to my YouTube channel for more interviews and guided meditations.
Blog as published in Psychology Today.
