Tips for getting and staying motivated....

Positive and negative motivation

Motivation is what drives you towards a goal, gets you up in the morning, and keeps you working through a task, determined to succeed when things get tough. But motivation can be both positive and negative:

Positive motivations focus on the positive things that will happen when you take action. For example: ‘Finishing this assignment means I’m only a step away from being qualified.'
Negative motivations focus on the negative backlash that will occur if you don’t take action. For example: ‘If I don’t finish this assignment in the next few hours, I’ll fail my course.'

Negative and positive motivations can both be effective in different circumstances. However, it’s much easier to do something because you actually want to, rather than because you want to avoid a particular outcome if you don’t do it. If you don’t have a positive plan of action, using negative motivation can make you feel helpless and may even reduce your motivation.

Motivation is what drives us to make the things happen – but getting and staying motivated isn’t always easy. Get some tips on how to become (and stay!) motivated, and suggestions for what to do if you just can’t get into gear.

This can help if:

you want to figure out your goals and learn how to achieve them
you’re feeling unmotivated
you want to get stuff done.

If you’re really finding it hard

If you’ve tried but failed to get motivated, then it might help to talk it through with someone you trust. Sometimes it can be hard to achieve things on your own, so having a good support network may help when you’ve taken on a big challenge.

Come and talk with one of the EAPworks' team, who can help you to work out which motivating strategies will work best for you.

What can I do now?

Write down some goals for the remainder of the year.
Plan some rewards or treats to keep your motivation up.
Tell someone about your goal, to keep yourself accountable.

How to become (and stay) motivated

Set goals. When you set a goal you make a decision to act in a way that will help you achieve what you want. Goals give you a direction to focus on – one that’s measurable and has an endpoint. This can help you to stay motivated.
Choose goals that interest you. You’re much more likely to stay motivated if you’re working towards something that you genuinely want to do or achieve, rather than what other people want for you.
Find things that interest you within goals that don’t. Sometimes other people set goals or tasks for us that we don’t find interesting or want to do. So, try and find something within that task that does motivate you. For example: ‘I hate maths, but it’s going to help me become a builder, which I want more than anything.’
Make your goal public. If you tell someone – or write down – your goal, you’ve essentially made a promise to keep your word.
Plot your progress. When you’re working towards something, it can be really motivating if you can see evidence that you’re making progress. Draw or create a visual representation of how you’re coming closer to achieving the goal you’ve set yourself.
Break up your goal. Start with easier tasks and work your way up to bigger challenges. Breaking up a task in your mind into achievable chunks helps build confidence.
Use rewards. Promise yourself some sort of reward each time you complete a step/task.
Don’t do it alone. Join a class, or find a teacher or someone you can share the experience with. Other people’s encouragement to keep going can be a big boost to your motivation, particularly when you’re doing it tough.

Here are some things to remember:

Motivation won’t just arrive if you wait for it – but you can build it
Motivation comes from practicing the new or helpful habit you are aiming for
Motivation can be achieved by taking small steps
Motivation comes from doing first- the feeling comes shortly afterwards
Motivation comes from small successes
Motivation increases after just 1 or 2 successful practices
Motivation through practicing skills in your personal environment leads to significant change. Research shows that if you practice, you are up to 3 times more likely to succeed and change.
Motivation to change a habit is best achieved by using simple strategies; using them every day; keeping visual reminders; & seeking support
Motivation is maintained when you remind yourself of the reasons and rewards for developing a new/useful habit

Using Reminders for Maintaining Momentum

Place positive words or messages or reminder notes in the following locations:

On fridge, on door, the wall,
In your bag/wallet/purse
Screen Saver on your computer
Wallpaper/background on your computer
Welcome note on your mobile phone
On your bookmark for reading
In your car
Beside the bed
In a frame

Other ideas

Develop a personal Motto, Quote or Saying and use it
Use a song or a CD that reminds you of your goals and the steps on your plan
Use a picture, symbol or object in your home or office that reminds you of the things you are trying to achieve ....

EAPworks is there to help with confidential professional support to help you achieve your goals...

0800 SELFHELP.

0800 735 343

www.eapworks.co.nz