How to get motivated: 10 tips to inspire and encourage yourself
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
We all have down days, but a long term lack of motivation can impact your mental health. Break out of the blahs with these 10 tips to help you get (and stay) motivated.
Sometimes, our drive to get up and go just isn't there. Know the feeling? Maybe it's a gloomy Monday morning, or you’re going through a rough patch that's draining your energy. It’s completely natural to feel unmotivated sometimes, especially when life gets overwhelming, stressful, or just plain tiring.
If you’ve lost your mojo recently, don’t worry. You can get your motivation back, nurture it, and grow it — even when you’re feeling stuck.
What is motivation (and why is it important)?
Motivation is what pushes us to take action, whether it’s going for a morning run, finishing a big assignment, or simply getting through the day’s to-do list. When we’re motivated, tasks seem easier, and we feel more in control. But when motivation is missing, even the simplest things can feel like they're too much.
There are two main types of motivation:
Intrinsic motivation comes from within you. It’s when you do something because it feels good or rewarding to you personally, like reading a book because you enjoy it.
Extrinsic motivation comes from outside or external rewards. Like being motivated to get a good grade on a test, but not because you actually want to learn the material.
10 tips to help you get motivated — and stay motivated
Things feeling like a drag? Whether you’re looking to boost your motivation for work, exercise, or something else entirely, you can cultivate and enhance your drive with these 10 tips.
1. Set goals to get motivated
One reason we lose motivation is because our goals are too vague or broad. Setting goals that are clear and specific makes it easier to understand what you need to do and helps you measure your progress.
Adopt the SMART technique to define each of your goals clearly:
Specific: Your goal should be clear and well-defined. Instead of saying, "I want to be healthier," refine it to "I want to exercise 20 minutes a day."
Measurable: How will you know when you’ve achieved your goal? By setting specific benchmarks. Maybe it’s losing 5 pounds, reading 10 books, or saving $5,000.
Achievable: Be realistic — your goals should stretch your abilities but remain possible. If you’ve never run before, aiming for a 5K might be more realistic than a full marathon... at least to start!
Relevant: Your goal should align with your broader life objectives. If you're aiming to be more present in life, a goal to practice mindfulness each day might be helpful.
Time-bound: Attach a deadline. Whether it's two weeks to complete an assignment or one year to develop a new skill, having an end date creates urgency.
This helps guide you, so you avoid procrastination and uncertainty. A clear path to achieving your goals can help boost your motivation. Here's eight more tips to help you set goals — they aren’t just for New Years!
💙 Explore more techniques for Finding Your Motivation during the Build Better Habits series with Dr. Julie.
2. Find your why to stay motivated
It’s much easier to stay motivated when you know why you’re doing something. Ask yourself what your reason is for wanting to accomplish this goal. Maybe it’s to feel better physically, advance in your career, or learn a new skill.
Whatever it is, connecting with your “why” gives you a deeper sense of purpose and helps you stay focused when things get tough. When you’re struggling to find motivation, reminding yourself of the reason behind your actions can make all the difference.
If you’re struggling to think of a reason, seek inspiration from books, podcasts, or people who align with your goals and aspirations. Finding out why other people do the amazing things they do may spur you into wanting to do the same. Write down your top reasons, and keep this note somewhere you can see it regularly—like on your phone or near your workspace—to keep yourself inspired.
💙 Discover The ‘Why’ Behind Your Goals with guidance from Jay Shetty.
3. Create a supportive environment
If you’re working in a cluttered, dark, or noisy space, it can be hard to focus and get things done. Sometimes, a change of scenery is all you need to spark some motivation. Even small changes—like tidying up your desk, opening a window, or moving to a new spot—can help you feel more energized and ready to take on the day.
The people you surround yourself with can also have a big impact on your motivation. If you’re feeling low, talking to someone who supports and encourages you can help lift your spirits. On the flip side, being around negative influences can drain your motivation.
So, surround yourself with positive people, places, and habits that motivate you and remind you of your strengths when you’re feeling down. At work, this might mean having a tangible to-do list. Before exercising, a supportive environment might mean having your workout gear ready, finding a workout buddy, or creating a playlist of energizing music to help set the tone. And sometimes, all it takes is a conversation with a friend, family member, or coworker to give you the boost you need.
💙 Nurture your relationships and cultivate a supportive environment with this Daily Jay session on Mindful Friendships.
4. Break down large goals to stay motivated
A big project or goal can feel overwhelming. If you look at everything you need to do and think, “Where do I even start” that’s usually when motivation disappears. Trying to tackle it all at once can make you feel stuck — the trick is to break things down into smaller, more manageable pieces.
Instead of focusing on the entire project, take one small step at a time. So, if you need to clean your house, don’t think about the whole thing. Set a goal to start with one room — or even one part of a room. Or set a timer for 15 minutes and just get started! Once you finish, you’ll likely feel a sense of accomplishment, which can give you the push to stay motivated.
Setting less intimidating goals means you can appreciate your progress through each small step, and that helps you maintain your motivation toward the bigger picture.
💙 Feeling overwhelmed by a task? Spend a few minutes Checking in with Yourself before you begin.
5. Visualize the benefits of setting goals
Imagining the benefits of the goal you’d like to achieve can drastically improve your motivation. Before diving into a work project or starting a workout session, take a moment to visualize the benefits you’ll gain by completing it. It could be the satisfaction of finishing a difficult task, learning a new skill, or moving a step closer to a goal you’ve been working hard to achieve.
Say you’re working on a fitness goal: Picture yourself feeling stronger, healthier, and more confident. This positive visualization can make the hard work feel more rewarding.
💙 Embark on this Guided Visualization with Oren Jay Sofer to get clear on the bigger picture.
6. Make your goals a part of your routine
When you make something part of your daily routine, it becomes a habit. And once something is a habit, you don’t have to rely on motivation alone — you just do it because it’s part of your day. And that can help you stay on track.
So, if you want to exercise more, schedule it at the same time every day. Over time, it’ll become automatic, and you won’t have to think twice about doing it — even on days when you’re not feeling up for it.
💙 Learn how Routine and Ritual impact your motivation and can keep you going with this motivational story told by LeBron James.
7. Take regular breaks in order to stay motivated
Don’t forget to rest. Short breaks can rejuvenate your motivation and energy, especially when you’re tired or overwhelmed. When you make to-do lists or lists of goals, include breaks so you don’t stretch yourself too thin.
Looking for inspiration? Explore this list of 20 ways to take a mindful break and choose a few to add to your daily routine.
💙 Check out Calm’s Midday Relaxation Break for the soundtrack to your afternoon recharge.
8. Focus on progress, not perfection
One of the biggest motivation killers is the pressure to be perfect. When you expect everything to go just right, it’s easy to get discouraged if they don’t go as planned — which they so often don’t. Instead of aiming for perfection, focus on making progress (here are six tips to help). Even small steps forward are better than standing still.
Remember that everyone makes mistakes or faces setbacks. What matters is progress. So don’t be too hard on yourself when things don’t go exactly as expected.
💙 Explore fine-tuning the Perspective on Your Goals in this episode of the Daily Jay to move away from perfection and more toward progress.
9. Celebrate small achievements
Acknowledge and celebrate your small wins along the way. To boost your morale and keep your motivation high, challenge those negative thoughts with evidence of your progress. It could be a small treat, a mental health break, or anything that feels good and rejuvenates you.
This positive reinforcement can increase your motivation and make the process more enjoyable. Plus, it’s easier to stay motivated when you know there’s something enjoyable waiting at the finish line!
💙 Practice gratitude for each goal you accomplish with help from the 7 Days of Gratitude series led by Tamara Levitt.
10. Practice self-compassion
Motivation comes and goes, and it’s important to be gentle with yourself during the times when it’s low. We all have off days, and beating yourself up about it won’t help. Instead, acknowledge how you’re feeling without judgment.
If you’re struggling to get motivated, give yourself permission to take a break and recharge. Sometimes, a little rest is exactly what you need to come back feeling refreshed and ready to tackle your tasks with a clearer mind. If self-compassion is tough for you, here are five exercises to get you started.
💙 Try the Daily Move’s Nurture Yourself practice to help you self-soothe the next time you’re feeling stressed or disconnected from yourself.
How to get motivated FAQs
What are the reasons for my lack of motivation?
There are several reasons why you might be feeling unmotivated, and remember that it’s okay—and normal—to feel this way sometimes. But, getting curious about the underlying reasons for your slump can help you take small steps toward regaining your motivation.
Life can be overwhelming, and when we have too many responsibilities or worries on our mind, it’s hard to focus. Stress, anxiety, or feeling burned out from work or personal commitments can all contribute to low motivation.
Low motivation can also happen when the tasks you face feel too big or unclear. If you’re unsure where to start, your brain can shut down and avoid the task altogether. Sometimes, our lack of motivation comes from not having set clear goals. Without knowing what you want or why you want it, it can be difficult to keep going.
When we’re tired, not getting enough sleep, or not taking care of our health, our energy levels drop, and our motivation does, too.
How can I stay motivated when I'm feeling overwhelmed?
When you’re feeling overwhelmed, it’s completely natural for your motivation to disappear. The key to getting it back is to simplify things.
Instead of focusing on everything you need to do, break your tasks into smaller steps and tackle them one at a time. This can make your goals feel more manageable and less intimidating. And remember to take breaks. Stepping away for a little bit can help you come back with a clearer mind and renewed energy.
It’s also important to set realistic expectations for yourself. If your to-do list is too long or you’re expecting perfection, give yourself permission to focus on what’s possible for today, and celebrate even the small wins.
And lastly, don’t forget to ask for help when you need it. If you’re struggling, talking to a friend, family member, or colleague can give you a fresh perspective and some much-needed encouragement.
Can meditation help with increasing motivation?
Meditation can be really helpful for boosting motivation, especially if your mind feels cluttered, stressed, or distracted. It’s hard to focus on the task at hand, which can drain your motivation. Meditation can help you quiet your mind, reduce stress, and refocus your attention on the present moment.
By practicing mindfulness, you can create a space for yourself to breathe, clear your thoughts, and reconnect with what’s important to you. Even a few minutes of meditation each day can help you feel more centered, which can make it easier to tackle your goals without feeling overwhelmed.
If you’re new to meditation, don’t worry — here are some simple tips to help you start a daily practice.
How do I set goals if I’m unsure of what I want?
It’s perfectly normal to feel unsure about what you want, especially if you’re going through a period of change or uncertainty. Try thinking about broad areas of your life that you’d like to improve — like your health, career, relationships, or personal growth. Start by setting small, flexible goals in one of these areas, and see how they feel as you make progress.
You don’t have to have everything figured out right away. Sometimes, just taking action—even if you’re not 100% sure of the destination—can help clarify what you want in the long run. So, if you’re interested in developing a new skill, start with something small, like reading an article or taking an online course. As you explore, your goals might become clearer over time.
Remember, your goals don’t have to be set in stone. It’s okay to adjust them as you learn more about what makes you feel fulfilled. Take small steps, explore different possibilities, and stay open to change.
What is the difference between motivation and discipline?
Motivation and discipline are related, but they’re not the same thing.
Motivation is the desire or drive to do something. It’s that feeling of excitement or energy you get when you’re looking forward to achieving a goal. But motivation can be unpredictable — it’s not always there when you need it. Some days, you might feel super motivated, while other days, you might struggle to even get started.
Discipline, on the other hand, is the ability to keep going even when motivation is low. It’s about creating habits and routines that help you stay on track, regardless of how you’re feeling at the moment. Discipline kicks in when motivation isn’t enough. It’s what helps you keep moving forward, even on days when you’re not feeling your best.
Both motivation and discipline are important for reaching your goals, but building discipline—through routines, habits, and a clear sense of purpose—can help you stay on track long term.
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