Getting motivated is hard, especially when you're in a funk or stressed about one of the many things going on in your life — or in the world in general. Forget pushing yourself to follow your dreams [1]; it can even be difficult to stay motivated enough to get through the activities that are meant to help you get motivated enough to complete your daily responsibilities [2]. Have you ever been writing a to-do list, for example, only to get overwhelmed by what's on it or what's on Netflix? Or maybe your biweekly trip to the gym keeps getting derailed by 45-minute-long social media scrolls. Been there, done that. But a lack of motivation can thrust you into an unhealthy cycle — one that you'll want to nip in the bud.
Fortunately, there are ways to overcome those lulls in motivation. These simple yet effective tips will help you hit the "refresh" button on your life and let you become the person that achieves whatever they set their mind to. Here, the best things you can do to get motivated, whether you're trying to get fired up enough to complete that at-home workout [3], apply to a new job,make the first move on your crush [4], or just get out of bed this morning.
— Additional reporting by Emily Co, Maya Berry, Tara Block, and Naomi Parris
Try something new today.
Life feeling pretty drab lately? Try picking up a new hobby or activity to give it a refresh and boost your motivation.
Hack your to-do list.
Don't let the to-do list get the best of you. Start with one or two items you already finished, or that you're just about to. The energy you'll get from crossing items off right away will push you to keep working your way down the list.
Start exercising, and you'll feel like yourself.
Working out is known to have a plethora of health benefits [6] — from boosting your mood to helping you create healthier habits, both of which can contribute positively toward increased motivation.
Have a reward system, so you'll have something to look forward to.
Nothing like a little reward to get you through a tough task. My favorite? A trip to HomeGoods [7]
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Get the hard stuff done first thing in the morning.
Once you're done with the most challenging projects, you'll be able to tackle the others with ease.
Eat a Balanced Meal
Treating your body well will put you in a better place mentally.
Take a break to get some rest and recharge your mind.
Sometimes a little rest is all you need to hit the reset button on your motivation levels.
Find out what it'll take to get there.
When you set a goal for yourself, begin by doing some research, and you'll be done with the first step.
Encourage others, and you'll automatically start seeing encouragement from them in return.
It's a cycle of positivity!
Close your eyes, and visualize yourself reaching your goals.
Doing so can put you in the right frame of mind.
Take a walk outside, and let nature do its job.
Whether it's work anxiety [8] that's stifling your motivation or personal issues that are getting in the way, a walk in nature can help clear your mind.
Take a small step.
You don't have to immediately immerse yourself in the project and see it to completion right away. Just make baby steps, and take it one day at a time.
Bring light into your room.
Open up your curtains. Let fresh air into your room by opening up windows if it's not too cold and if it's not polluted outside.
Don't compare yourself with others or you'll get discouraged.
Compete against yourself.
If you fail, pick yourself up and keep going.
Don't let it derail you or cause you to lose confidence, which ends up affecting your motivation.
Keep track with a journal.
If you track your progress, you'll be able to see it, which will help motivate you to continue or try even harder.
Listen to motivational stories from audiobooks, TED Talks, documentaries, and more.
Listening to how other people get it done can be helpful in finding what motivational strategies will work best for you.
Place motivational quotes around your home and workspace.
They can come in such forms as a sticky note on your memo board, a note taped to your mirror, or an inspiring quote on a coffee mug.
Volunteer.
It'll help ground you and make you realize that you're fortunate, so you should take the opportunity to make the most out of your life.
Dress to impress yourself.
Dressing to your heart's desire [9] can influence your mood and make you feel like you're putting your best foot forward.
Write down a few things you're grateful for.
If you have a more positive mindset, you'll find yourself more motivated and looking forward to what's in store for you.
Give yourself a pep talk, and tell yourself that you are awesome.
Work in some of your favorite affirmations [10] to start the morning off right.
Focus on what you can control.
Know that only you have the power to create your dreams and generate motivation.
Share your goals with others.
Being public about your goals will give you a sense of accountability, which may make you more inclined to get going.
Fake it till you make it.
Act like you're motivated, and it'll become a reality in time.
Take a cold shower.
It can help wake up the body and relieve fatigue.
Read biographies of the people you look up to for inspiration.
Michelle Obama [11]'s "Becoming" is a great start!
Reflect on the times when you worked hard and succeeded at your task.
Reminding yourself of all the things you've already accomplished can give you just the motivation you need to accomplish a new task.
Put on some tunes.
There's nothing like a good soundtrack [12] to push you through a tough task.
Set your alarm clock to remind you when it's time to start on your task.
Using a timer or alarm clock to keep track of your tasks (when they start and end) can help you stay on track and puts a time limit on an otherwise overwhelming to-do list.
Prepare early so you're not in a rush.
When you're late all the time or feel rushed, this may stress you out and kill your motivation.
Push yourself.
Realize that getting things done means giving yourself a little push sometimes.
Get a friend to join you to make whatever you're doing more enjoyable.
Having someone beside you to cheer you on will make the goal feel more achievable.
Clean up your home or your workspace.
You'll feel like you can get more done in a decluttered environment.
Do something you enjoy when you first get up.
Whether it be grabbing a coffee before work with friends or something as simple as taking a hot shower, start your day off on a positive note.
Quotes to Stay Motivated
If you're not into putting quotes on your mirror, save one as your home screen on your phone to get you through the tough days. Not sure which quote to choose? Here are a few quotes to stay motivated:
- "If not us, then who? If not now, then when?" — John Lewis
- "There are still many causes worth sacrificing for, so much history yet to be made." — Michelle Obama [13]
- "At the end of the day, we can endure much more than we think we can." — Frida Kahlo
- "Fight for the things that you care about, but do it in a way that will lead others to join you." — Ruth Bader Ginsburg
- "You must do the thing you think you cannot do." — Eleanor Roosevelt
- "It's hard to beat a person who never gives up." — Babe Ruth
- "In the middle of every difficulty lies opportunity." — Albert Einstein
- "The greatest glory in living lies not in never falling, but in rising every time we fall." — Nelson Mandela
- "Doing the best at this moment puts you in the best place for the next moment." — Oprah Winfrey [14]
- "If one is lucky, a solitary fantasy can totally transform one million realities." — Maya Angelou