How to motivate yourself: 15 ways to hit any goal

Whether personal or professional, you likely have goals you’re striving to achieve. Yet, as much as you want to accomplish a certain goal or task, you may sometimes wonder how to motivate yourself. 

Any number of factors can contribute to a lack of motivation, and it’s important to remember that you probably won’t feel motivated all the time. With the right motivational strategies, you can keep working toward your objectives.

Here are 15 evidence-based techniques for how to motivate yourself every day. 

1. Have a start and stop time
2. Build a reward system for yourself
3. Shake up your environment
4. Reflect on your “why”
5. Set SMART goals
6. Post your goals somewhere visible
7. Track your progress
8. Schedule breaks into your day
9. Stay optimistic and trust yourself
10. Work with an accountability partner
11. Prioritize your to-do list
12. Reduce external distractions
13. Stay open to changing the plan
14. Be patient and compassionate with yourself
15. Work with a coach

15 ways to motivate yourself every day 

The following tips can serve as guides on how to get motivated. You can rely on them while working, studying, cleaning, exercising, or in any other part of life where you could use a little more motivation. The most important factor is finding the strategies that work best for you. 

Feel free to experiment and get creative to see which tactics prove most effective for overcoming a lack of motivation. You can try them individually or implement multiple strategies at once. 

Have a start and stop time

It can be difficult to find intrinsic motivation when your to-do list seems to continue indefinitely. Implementing time management strategies like time blocking to set start and stop times ensures tasks don’t take up too much time. 

A stop time creates a deadline, which can inspire you to plan ahead and create a day-to-day routine that helps you limit procrastination and stay motivated. Not only can time management help you stay motivated, but it can help boost your mental health. Time blocking has also been shown to positively impact well-being, specifically life satisfaction. 

As you time block your schedule, consider which tasks you’re working on and when. A study by Frontiers in Human Neuroscience found that people were more motivated to complete easier tasks when they followed a hard task. Given this insight, it could be worth organizing your tasks into “hard” and “easy” categories and applying a start and stop time to each. 

It’s easy to think that you lack motivation when you’re actually exhausted. In this case, block out time for rest instead of trying to strategize fitting more into your schedule. Rest is crucial to avoiding burnout. If you start to notice the signs of burnout, it may be time to reassess your approach to getting things done. 

Pro tip: If you’re looking for a little extra nudge for how to self-motivate yourself, consider listening to a motivational podcast. They’re full of insightful and helpful information that encourages motivation. 

Build a reward system for yourself

A reward system is a form of extrinsic motivation, an external motivator pushing you to accomplish a set goal or task. Think of your reward system as small steps toward achieving your larger goals. Here are two examples of motivational reward systems:

• After working for an hour, take 15 minutes to call a loved one or snuggle with your pet (remember to set your timer)
• Once you’ve finished folding half the laundry, watch an episode of your favorite show
• If you maintain a workout routine for 12 weeks in a row, you get to splurge on a nice dinner out with friends or family

A 2023 study conducted by neuroscientists at the Perelman School of Medicine at the University of Pennsylvania discovered that a reward section in the brain plays a key role in keeping us task-focused. It also helps suppress the influence of external distractions. 

Big or small, reward systems can promote stress resilience and improve physical and mental health outcomes. There are two sets of theories here that help explain how motivation works in the brain:

• Reward theory: The idea that we’re drawn to anything that prompts positive feelings. For example, cuddling on the couch with the family pet. 

• Incentive theory: The idea that external motivators push us to act in a certain way. For example, working to receive a paycheck.

One of the benefits of a reward system is being able to manage large tasks and objectives. Working on one segment at a time is how to motivate yourself every day and gradually work toward successfully accomplishing your goals. 

Shake up your environment

Our working environments are full of distractions. It’s easy for a project to get derailed if there is clutter on your desk or your pets demand attention. Creating a welcoming environment that feels good to be in and contributes to staying focused on your goals is important. Small details like plenty of sunlight, adding a plant to your desk, or taping photos of your favorite people on the wall can all help. 

James Clear, author of the New York Times best-selling book “Atomic Habits,” argues that one’s environment matters more than motivation. Optimizing your environment means setting yourself up to maintain good habits with the fewest hurdles. 

For example, you’re probably more likely to go to the gym if it’s on your way home from work instead of in the opposite direction. You might fold your laundry sooner if you leave your clean clothes in a hamper in your living room rather than in the dryer. Eliminating environmental roadblocks can help you set yourself up for success.

Reflect on your "why"

Understanding the value behind a goal or task can help you feel motivated to accomplish it. Knowing your “why” makes you more likely to find your sense of purpose and fulfillment. 

To start, here are a few questions to consider:

• What topics, activities, or ideas get you excited? 
• What are your strengths? 
• What are areas you’d like to improve?
• Why are passions, hobbies, and interests important to you?
• What kind of impact would you like to have?

If you’ve already identified your ”‘why,” it can be helpful to return to it when you feel unmotivated. Reacquainting yourself with your sense of purpose can help reinvigorate your drive to achieve your goals and tasks. 

Set SMART goals

The best goals are the ones you approach thoughtfully, thinking through their components, potential setbacks, and timelines. SMART goals cover all these bases, helping you create goals that are quantifiable, clear, and practical. 

SMART stands for specific, measurable, achievable, realistic, and timely. SMART goals are a strategic way to use motivation to achieve goals. 

Consider the following SMART goal example of training for a half-marathon. This goal could include the following aspects: 

• Be specific: You would like to start training every day to prepare for a half-marathon 
• Measurable: To help you reach your goal, you will use an app or another method to track your mileage, mile times, and other metrics
• Achievable: Since you already go on periodic runs, you have a good cardio fitness baseline 
• Relevant: You value your wellness and enjoy running, so this goal will allow you to engage with both
• Timely: To determine how to create your training plan timeline, you’ll work backward from the date of your race 

The best SMART goals are as clear and specific as possible. They help you frame your objectives so you stay focused on the most important steps. By creating a defined structure of set actions, you are more likely to stay motivated and maintain productivity. 

Post your goals somewhere visible

As the well-known proverb goes, out of sight, out of mind. When we aren’t reminded of our goals regularly, it’s easy to forget what we’re working toward.

A remedy for staying motivated is posting your goals somewhere you’ll see them every day. Making your goals visible is also a great way to keep your “why” at the front of your mind. Consider posting your goal in the following places:

• On your computer or phone wallpaper
• In the corner of a picture frame on your desk
• On a small piece of paper in your wallet
• On your bathroom mirror or bedroom light switch

Get creative with where you post your goals so that, when you stumble upon them during the day, you’re reminded of your “why” and may get a motivation boost. 

Pro tip: You can also post inspirational affirmations or goal-setting motivational quotes somewhere you’ll see them every day. The key difference between motivation vs. inspiration is that motivation is the driving force behind our actions, whereas inspiration influences how we act. Oftentimes, a little inspiration can help boost motivation. 

Track your progress

Sometimes, it can be easy to lose motivation if you feel like you’re not making enough progress toward a big goal. If you start to feel this way, reflect on your progress. You might be surprised to look back and realize just how far you’ve come. 

Tracking progress is a tried-and-true method for documenting and assessing what you’ve accomplished so far. Recognizing your accomplishments and building self-efficacy are key ways to motivate yourself. Whether it’s for a fitness goal or a work accomplishment, tracking lets you look back and see the progress you’ve made. 

When measuring progress, focus on measuring behaviors over results. For example, if you want to become a better writer and publish a story, measure your research, drafts, and discussions on the topic. Managing to write a little bit every day is even better. Even though you don’t have complete control over the outcome, you have full control over your behaviors. 

Schedule breaks in your day

Breaks are important parts of your day, both for reducing stress and maintaining well-being. The ability to rest and recharge is just as important as your ability to be productive. 

In fact, even a short break helps avoid burnout. When focusing, your prefrontal cortex is hard at work, supporting your ability to concentrate, make good decisions, and assess information. Over time, your brain gets tired. When this happens, your ability to focus and work effectively dwindles. Breaks allow your brain to rest and digest all the information you’ve just taken in. 

However, not all types of breaks provide the same amount of restfulness. For example, surfing the internet still requires your brain to process information and make decisions. Doing a small chore, going for a walk, or taking a power coffee nap are all great alternatives. 

The timing of breaks also has an impact. A systematic review from Harvard Business Review noted that shorter breaks are better in the morning, and long breaks are more effective in the afternoon. The review also reinforced that physical activity during breaks can improve well-being and performance. 

Stay optimistic and trust yourself

With any objective, you’ll likely hit setbacks, procrastinate, or fall off track. These hurdles are a normal part of the process. It’s more important to learn from your mistakes, engage in positive self-talk, and surround yourself with supportive individuals. 

Procrastination is often an expression of our fear of not being capable enough. We might doubt our ability to accomplish a goal so we avoid working toward it altogether. If you notice yourself feeling this way, make a list of your achievements. This list is a healthy reminder of everything you’ve accomplished and can help counter the voice in your head saying you’re not enough. 

Be kind to yourself when things don’t work out as planned. It can be easy to lose self-trust after making a mistake. Yet learning from failure is often the key to success. Instead of getting discouraged, take a moment to pause. Determine what went wrong and what you should change to avoid it happening again. 

Find an accountability partner

Having an accountability partner in the form of a trusted friend, loved one, or professional can be an effective type of motivation to help you stay on track. Telling others about your plans or goals might help you feel more encouraged to actually achieve them. Additionally, if you encounter a setback, you can talk it through with your partner, relying on them to be honest and transparent.

As you select an accountability partner, here are some factors to consider:

• It needs to be someone that you can trust and rely on
• You need to be able to check in with each other regularly
• It’s ideal if it’s someone working toward roughly the same goal

It’s important that this person is comfortable giving constructive feedback. At the same time, they should be someone you feel comfortable receiving feedback from. A good accountability partner should provide a blend of honesty and support.  

Prioritize your to-do list

Prioritizing your to-do list helps you avoid working on something that doesn’t significantly impact your overall goal. Here are some ideas for how to prioritize tasks:

• Write down all your tasks in one place
• Categorize them based on urgency and importance
• Focus on the task that is both most important and most urgent first
• Constantly ask yourself: “Is this truly a priority for me?”
• Add a level of priority to certain people or projects in advance
• Avoid multitasking

When categorizing each task, consider implementing well-proven prioritization techniques. Methods like the Pareto principle (80/20 rule) or priority matrix can keep you on track and motivated. 

Reduce external distractions

Distractions come in many forms, and it’s easy to feel unmotivated when dealing with a lack of focus. You might receive a text message that takes your attention away from work. Or, you may reply to text messages while cleaning the house, leaving chores undone. 

A study published by the National Institutes of Health (NIH) found that distractions and interruptions have a negative influence on productivity and working memory. 

To stay motivated, start taking steps to reduce external distractions in your workspace. Eliminating distractions might include wearing noise-canceling headphones, temporarily pausing all notifications, or closing your office door. You might even clear your desk of items that tend to cause distractions, including leaving your phone in another room.

Stay open to changing the plan

No matter how carefully you plan ahead, factors sometimes crop up that throw a wrench in your agenda. In these instances, cognitive flexibility can help you maintain motivation. 

Cognitive flexibility is your brain’s ability to adapt to new, changing, or unplanned events. Instead of freezing when a setback occurs, you assess the situation and make the proper adjustments. 

One helpful mindset shift to boost motivation is switching from entitlement to gratitude. In other words, when we see the task or goal as something we get to do versus something we have to do, it changes our perspective. As a result, we may experience an increase in motivation. 

An effective way to support cognitive flexibility is by developing a growth mindset that encourages self-motivation. Individuals with a growth mindset view changes as learning opportunities. Instead of getting discouraged and losing motivation, you can alter your plan to find another path toward success. 

Be patient and compassionate with yourself

It’s frustrating to feel like you have no motivation to work. As much as you may want to feel motivated, you’ll likely sometimes struggle to work, do chores, or take care of necessary life tasks. 

Self-compassion often contributes to your sense of self-confidence. With greater confidence in yourself and your abilities, you may be more likely to work toward accomplishing your goals. Self- criticism is one of the main causes of procrastination. In practicing self-compassion, you extend yourself grace to make mistakes, learn from them, and keep moving forward. 

That said, be patient with yourself. Motivating yourself is hard work. You can take steps to increase energy and motivation, but remember that motivation naturally ebbs and flows. Try to adjust how you measure your success in these times, focusing on your effort instead of the results. You’re making progress as long as you’re putting in some effort. 

At the same time, try to avoid believing inner self-criticism that dismisses your abilities, goals, and worth. Practice positive self-talk and self-compassion, and challenge any negative narratives you tell yourself. 

Work with a coach

With so many strategies to try, staying motivated can quickly become overwhelming. Attempting to do it on your own is a huge task, and working with a coach can help. 

Whether you’ve tried all avenues of self-motivation or you want a little additional support, coaches are equipped with the expertise to guide you. Career coaching or professional life coaching can provide you with the necessary guidance and wisdom for accomplishing both short- and long-term goals. With a coach, you can create a customized approach that combines your needs with the leading motivational theories to work toward self-improvement. 

How to motivate yourself and accomplish your goals 

While we can’t always rely on intrinsic motivation to accomplish our goals, we can develop a set of techniques and skills that help us stay on track. The hardest part of learning how to motivate yourself is experimenting with different strategies to find the one that works best for you. 

If looking for ways to motivate yourself feels overwhelming, remember you’re not alone. Find success with a BetterUp Coach and create a set of motivational skills you can rely on every day.