“The way to get started is to quit talking and begin doing.” —Walt Disney

 

It’s something we’ve likely all faced at some point: finding it hard to stay motivated to achieve a goal, even if it’s important to us (or putting off even starting).

Have you ever started a DIY project with gusto, only to lose steam a few weeks later?

Or set a goal in January to get in shape, bought a gym membership, then barely went?

Or told yourself, “I’ll start eating better on Monday” a hundred times, then never started?

Motivation is a tricky thing. We all hope it will land on our shoulder like Tinkerbell, and whisper in our ear encouraging words that inspire us into action. (Or better yet, that she’ll wave her magic wand, sprinkle pixie dust and do the work for us!)

But motivation doesn’t just appear out of thin air…it’s something we must learn to create for ourselves. (We can learn to be our own Tinkerbell!)

So let’s explore what motivation is, why we lose it, and where to find it again…

What is motivation?

Motivation is the drive that pushes us to take action toward achieving a goal or fulfilling a need.

It includes the “why” behind the goal (the reasons that drive our behaviours and choices), and influences our willingness to do certain tasks and keep going in the face of challenges.

There are two main types of motivation:

1. Intrinsic motivation: This comes from within and is driven by personal satisfaction, desire, interest, or enjoyment. For example, someone might pursue a hobby simply because they love it.

2. Extrinsic motivation: This is influenced by external factors, like rewards, recognition, what others think, or the desire to avoid negative consequences. For instance, a person might work hard to receive a promotion or praise/approval from others. Or they might decide to eat better because they just had a health crisis and fear having another.

While intrinsic motivation tends to be longer-lasting, combining both types can make it easier to stick to a goal. (e.g. Choosing a type of exercise you enjoy, then choosing a workout buddy and placing a bet on who achieves the best results.)

Why do we lose motivation?

There are several reasons we might lose motivation:

1. Lack of clear goals: Without clear, specific goals, it can be difficult to stay focused and motivated. For example, saying “I want to be healthier” is hard to track and measure, making it harder to stay motivated because the finish line isn’t clearly defined.

2. Unrealistic expectations: Setting goals that are too ambitious (given the timeframe or our abilities) can lead to frustration and disappointment, causing motivation to wane.

3. Overwhelm: Taking on too much at once can lead to feelings of being overwhelmed, causing a drop in motivation.

4. Boredom: Engaging in repetitive or unchallenging tasks, or pursuing a goal that doesn’t inspire you can lead to a loss of interest and motivation.

5. Fear of failure: The fear of not succeeding can paralyze you, making you hesitant to take action.

6. Negative mindset: Persistent negative thoughts and self-doubt can reduce your belief in your abilities, leading to decreased motivation.

7. Lack of knowledge or skill: Not having the knowledge or skillset required to succeed can make you give up prematurely.

8. Life changes: Significant life events – like moving, changing jobs, or ending relationships – can make you lose focus and motivation.

9. Physical and mental health: Poor health, fatigue, or mental health issues like anxiety and depression can significantly impact motivation levels.

10. Lack of support: A weak support system can make it harder to stay motivated, especially when facing challenges.

Take a look at this list of possible reasons for losing motivation. Which are impacting you?

Maintaining momentum

“Motivation is what gets you started. Habit is what keeps you going.” — Jim Ryun

Once you know the source of the problem, it becomes easier to pinpoint the solution.

Here are some strategies to help you keep your motivation high:

1. Create clear goals that excite you (but are still achievable)

• • Choose a goal that feels exciting and just out of reach, but not so big that it feels impossible.
  • Use my GREAT goal-setting method to create goals that truly motivate you.
  • Make sure it’s specific enough that you can measure & track it.

2. Simplify and schedule

• • Postpone or delegate non-urgent, less important tasks to free up time/energy.
  • Break your goals down into specific, achievable steps.
  • Put them in order of priority and schedule the first few.
  • Establish a daily or weekly routine that includes dedicated time for working on your goals. (Consistency helps reinforce habits and keeps you on track.)

3. Find support

• • Get any training required to develop the knowledge and skills you need to succeed.
  • Join a community of like-minded people who share similar goals or interests. (Being part of a community can provide support, ideas and encouragement.)
  • Find an accountability partner: Share your goals with a friend, coach or mentor who can help hold you accountable and provide support and encouragement

4. Track and celebrate progress

• • Use a journal, calendar or app to track and monitor your progress. (Studies show you’re less likely to fall off track if you’re keeping score.)
  • Set aside time each week/month to reflect on your progress and reassess your goals.
  • Acknowledge and celebrate your progress, no matter how small.
  • Build in rewards: rewarding yourself boosts motivation and reinforces positive behavior.

5. Stay inspired (and adaptable)

• • Create a visual reminder of your goals (e.g. a checklist or photo you place on your mirror).
  • Read books, listen to podcasts, or watch videos that inspire you. (Positive affirmations can help to overcome negative mental chatter.)
  • Be kind to yourself during setbacks or challenges. Recognize that everyone encounters obstacles…it’s part of the journey.
  • Be open to adjusting your goals as needed. Life can be unpredictable, so adaptability is key to maintaining motivation. Remember: You will succeed, as long as you don’t give up! 🙂
  • Shift your focus from achieving the end goal to enjoying the journey, and feeling proud of who you’re becoming in the process.

To succeed in life, you can’t just wait until you “feel” motivated to take action. You must create that feeling using the strategies above, push through resistance to take action, and reward yourself for progress so you maintain your desire to keep going.

You can do this…I believe in you!

xo Karen

Resources

You may also be interested in:

• Harvesting growth: Reflecting on wins and goals mid-year
• 5 keys to making your dreams a reality

Share your ideas

What motivates you? Please share…