![]() ![]() Getting a phone call in the middle of a study sessionįeeling stuck on a difficult concept or assignment ![]() If you’re taking an online course, this could include: As you think about your goal, jot down a list of the things that could get in your way. One way to boost motivation on difficult days is simply to plan for them. Not every day will go exactly as planned, and that’s okay. It’s great to feel excited and confident about achieving your goal, but it’s also possible to be too optimistic. Goal setting, Happiness, Personality Development, Personal Development, Communication, Negotiation, Deception 3. These seemingly small actions can prime your mind for the task at hand, so the followthrough-a longer study session or a full workout-can happen more naturally with less mental resistance, according to The Science of Self Help. Getting started is often the hardest part on low-motivation days, and starting is much easier when the task is small: Five minutes of study or putting on your workout clothes. Notice that the above examples do not say that you’ll read six chapters of your textbook, watch two hours of lecture videos, or spend an hour sweating on the treadmill. Making this plan and committing it to writing could increase the likelihood of following through. If I get up and brush my teeth, then I will immediately put on my workout clothes. To build consistency in exercise, it might look like this: If I pour my first cup of coffee, then I will spend five minutes on my math homework. Write out an “if-then” plan (also known as an implementation intention).įor example, if you want to create a habit of studying for a class everyday, your if-then plan might look like this: How do you turn a behavior into a habit? Identify a trigger.Ĭhoose something that you already do everyday, like brushing your teeth or eating lunch, to be a trigger for the action you want to make a habit. When you make working toward your goal a habit-an automatic conditioned response-you no longer have to rely so much on feeling motivated. This can have a big impact on your performance. Having a target date not only helps you stay motivated, it also helps you track your progress-you always know how much further you have to go. Aiming to learn a new career skill? Register for a course and set a target date to finish. Considering a degree? Research the application deadline and write it down. Want to run a 5k or marathon? Sign up for a race on or near your target date. If your goal lacks this structure, you can add it by deciding on a date by which you could realistically achieve your goal. Examples include preparing for a test or taking a course with a fixed end date. You may be working toward a goal with a set finish date built in. Whatever it is you’re aiming to accomplish, put it on the calendar. One way to give a boost to your internal motivation is to create some external motivation: a target date. Here, we'll break down these self-motivation techniques, detailing what they are and the science behind them. Let's take a closer look at each of the above tips. ![]()
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