Staying motivated can be tough under the best of circumstances. So how can you stay motivated when your to-do list runs to four pages, you just got another rejection letter, your adult child announced his plans to move back home, the car and washing machine went on the fritz at the same time and you can’t find time in the day to work on your own personal projects?
We’ve all read that we’re supposed to plaster our mirrors with affirmations, like “I will attract my perfect soul mate.” But does that really work?
Motivation is not magic. It does not come in a bottle. There is no little blue pill for it. But it’s something you can tap into by design then harness. Every inspirational author, speaker and life coach has his own tips, but over my years of observing super-successful, high-achieving people, I’ve come up with a list of seven things that are fundamental to sustaining motivation, whether you’re trying to finish a 10,000-piece jigsaw puzzle or climb Kilimanjaro.
1. Set a goal and visualize it down to the most minute detail. See it, feel it, hear the sounds that accompany the end result (wind rushing through your hair, applause). Elite athletes visualize their performance ahead of time — right down to the smell of the sweat dripping down their face as they cross the finish line.
2. Make a list of the reasons you want to accomplish the goal. In our busy, distracting world, it’s easy to get blown off course. This is why you need to ground yourself in your goal. For extra “success insurance,” write your list with a pen. Studies show that when we write by hand and connect the letters manually, we engage our brain in the process. Because typing is an automatic function that involves merely selecting letters, there’s less of a mental connection.
3. Break the goal down into smaller pieces and set intermediary targets — and rewards. Tony Robbins, arguably the foremost motivational speaker and personal development coach, says: “A major source of stress in our lives comes from the feeling that we have an impossible number of things to do. If you take on a project and try to do the whole thing all at once, you’re going to be overwhelmed.
Enter chipping. This system involves chipping away at a project. Break it down into the smallest realistic steps and only do one at a time. Neuroscience tells us that each small success triggers the brains reward center releasing feel-good chemical dopamine. This helps focus our concentration and inspires us to take another similar step. Try this with your all your projects, whether it’s organizing your papers and bills or setting out to find a new job.
4. Have a strategy, but be prepared to change course. Let Thomas Edison inspire you in this department: “I have not failed. I’ve just found 10,000 ways that won’t work.” “Our greatest weakness lies in giving up.” “The most certain way to succeed is always to try just one more time.”
5. Get the help you need. It doesn’t necessarily take a village, but even if you could theoretically accomplish your objective alone, there’s inherent value in sharing your plan. It’s why people get married in front of witnesses. Announcing your intentions sends a strong message to the world and, more important, to your unconscious mind, which can sometimes sabotage our best efforts. Also, we often overestimate our abilities. The flip side is being highly selective about whom you tell and ask for help. It’s akin to the builder’s rule to always get “the right tool for the right job.”
6. Pre-determine how you will deal with flagging motivation. This is not defeatist thinking. On the contrary! It’s (almost) inevitable that at some point along the way, whether because of temporary setbacks or sheer exhaustion, you will need a little boost. When that happens, I think of what others have endured to reach their targets and that works to squash the beginnings of a pity party.
And I have a rather apropos quote on the wall near my desk from Winston Churchill that reads “Never, ever, give up”.