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We firmly believe in our own promises and enthusiastically get down to business. But for some reason, very soon we lose this enthusiasm and, under any pretext, give up what we started. The only way out is to consciously strengthen motivation.
I will lose weight, I will regularly go to the pool, I will learn a second language … What tempting promises we do not give ourselves from time to time! But time passes, and very soon it turns out that our enthusiasm has faded.
It’s easy to find compelling excuses to put a brake on a good undertaking. And then retribution comes: after a month or two, we suddenly catch ourselves, scold ourselves for lack of will, feel guilty … Actually, there is only one problem: for some reason we lose motivation.
But there is good news: motivation can be consciously maintained and strengthened. And here are a few tips that can help.
1. Trust that your willpower resources are limitless.
Sounds overly optimistic? Nevertheless, it is so. It used to be thought that willpower was a finite resource. There was even such a term – “exhaustion of the ego.” He meant that, for example, if now you mustered your will into a fist and avoided the temptation to eat a bun, then later you will not have enough moral strength to refuse dessert.
However, recent research refutes this conventional wisdom. For example, psychologists from the University of Zurich and Stanford University came to the conclusion that volitional resources are still unlimited – but not for everyone, but only for those who believe in it. Such people are more likely to achieve their goal, they are less threatened with burnout, and in general they feel happier.
2. Think about how you want to see yourself in the future
Studies show that a clear understanding of what we want to become in the future, seriously affects our behavior in the present. It is worth considering what feelings you will experience at the same time, how your whole life will change. This stimulates the ability to control one’s behavior in the present. Act today as if you are already the person you want to be.
3. Break a large task into smaller ones
Large-scale tasks involuntarily cause fear and uncertainty in us. Small ones are good because they look quite achievable and therefore do not frighten. Compare: “I want to completely switch to a healthy diet and lose 25 kg” and “This week I will cook non-calorie meals for three days.”
When we do what we have planned (even if it is a mere trifle), dopamine levels rise, which makes us feel a sense of satisfaction, pleasure and pride in our achievements. And these feelings, in turn, work as a fuel that allows us not to stop there and move further towards our macro goal.
4. Team up with friends
External control is a good thing. For example, if we dream of sports success, then joint training and the resulting spirit of competition encourage us to do our best. If your plans are not related to sports, you can just regularly tell one of your friends about how things are going, what are your successes. As a last resort, just “report” to yourself in a diary.
5. Change your diet
Healthy eating is most often remembered only when they want to lose weight or when they face serious health problems. But it can also improve mental performance. So, for example, coffee, tea, blueberries, pomegranate and red cabbage keep the brain youthful, which allows you to maintain mental clarity and be more resistant to stress. This means that at least distraction and mental fatigue will not sabotage your motivation. And this is already a lot.
6. Don’t Forget to Reward Yourself
We need to be rewarded for our efforts, and the path to a global result is usually not a short one. To strengthen your own determination to achieve your goal, reward yourself for completing any segment of this path. Sign up for your dream class (hello, aerial yoga!), or culinary school (bye-bye, pizza delivery!). You will move step by step towards the goal and reap the rewards along the way.
7. Remember it’s never too late to start changing your life
It’s not so scary that you stalled. It doesn’t mean you have given up. If you fail or even decide to rethink your goals, there’s nothing stopping you from sitting down and re-writing your to-do list.
As psychologists at Rutgers University in New Jersey have found, when we fail, we continue to achieve goals or even become more assertive when we see or feel that we are in control of the situation.
So don’t stop and keep trying. Your goal is worth it.