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How to Stay Motivated Even Though You Can’t See Yourself Moving Forward

How to Stay Motivated Even Though You Can’t See Yourself Moving Forward

Have you ever tried reaching a goal that was labor and time intensive such as, losing a substantial amount of weight, finishing an educational program, or training for a marathon? If so, you understand the struggle of chasing a long-term goal.

As humans, we are hardwired to seek and engage in activities that provide us instant gratification.

We operate on what psychologists call the ‘pleasure principle’.[1] The pleasure principle is the primary force that compels human beings to seek immediate satisfaction of their needs, wants, and urges. Pursuing long-term goals is particularly difficult because it provides no immediate reward. It places us in a posture of waiting. When gratification is significantly delayed–which is directly opposed to human nature–motivation wanes and effort decreases. In order to win, you must work hard, sacrifice and more importantly–wait.

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Understanding and coping with the inevitable motivational slump that accompanies most substantial achievements is critical to sticking with the process and achieving your goals. According to the University of Scranton, a whopping 92% of people do not fulfill their New Year’s Resolution.[2] There are a variety of reasons we don’t stick with the quest to reach our goals but the common thread underlying why we quit is simply the lack of motivation. Staying motivated is the key to keep you on the path to accomplishing your goal–especially when your progress slows or stalls.

Pursuing a long-term goal is a counter-intuitive endeavor that is directly opposed to our human instincts.

Instead of fighting this process head-on, it’s better to adjust the process to flow in tandem with our urges and natural inclinations. How, you ask?

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It’s actually pretty easy. Below are three simple ways that can help keep you motivated and engaged while pursuing your long-term goals:

1. Always celebrate small wins, no matter how small they are.

Celebrating small wins helps you create your own system of instant gratification. Your brain needs to win. And it needs to win often. The book, The Progress Principle: Using Small Wins to Ignite Joy, Engagement, and Creativity at Work[3] proves how powerful celebrating small victories can be. Authors, Theresa Amabile and Steve Kramer of the Harvard Business Review conducted a study of 238 employees from seven different companies. The study measured the impact that acknowledging small victories has on long-term and sustained success.

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These researchers made a significant discovery. They found that tracking and recognizing efforts of small, daily achievements enhanced workers motivation, increased positive emotions and favorable perceptions of the organization, of their work, and their colleagues. Psychologists have found that any accomplishment–no matter how small–activates the reward circuitry of our brains. When this pathway is opened, key chemicals are released giving us a feeling of achievement and pride.

2. Track your progress, and review every milestone.

Keeping track of your progress is beneficial for several reasons. First, it allows you to see your progress overtime. Second, it allows you to accurately pinpoint what works and what doesn’t. Logging your journey also counters bad habits, slip ups and lack of motivation. Frequent feedback increases your chances of hitting a specific goal and helps keep you on track and adjust when necessary.

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Experts suggest that you find a way to formally track your progress and to set and celebrate small benchmarks. Using free apps such as Coach Me,[4] is an excellent way to track your habits and celebrate change. You may also want to conduct a weekly review[5] to assess where you are and celebrate all of the small wins of the week. Tracking your progress is also a great way to find and mitigate triggers and hindrances that impede your progress.

3. Stop punishing yourself for slip ups and small failures.

We all fail, backslide and lose ground when trying to achieve something great. It is a part of the process. Instead of fixating on your failures, learn from them and hone in on your successes. Learn to forgive yourself, pick yourself up and keep moving forward. So, you ate three donuts for breakfast, woke up late and missed your gym session or failed a test. That one incident does not determine your success–regroup and keep it moving.

Sustaining your mental fortitude and tenacity during a long and arduous process is difficult. Celebrating and leveraging all the things you do well and all of the successes along the way is the key to your success.

Reference

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Last Updated on June 23, 2019

20 Things People Regret the Most Before They Die

20 Things People Regret the Most Before They Die

Close your eyes and imagine that you’re at your own funeral—a bit morbid I know, but there’s a reason for it. Now think about what you’d like people to say about you. What kind of a life do you want to lead? People die with all kinds of regrets. Don’t be one of them.

1. I wish I’d cared less about what other people think.

It’s only when you realise how little other people are really thinking of you (in a negative sense) that you realise how much time you spent caring and wasting energy worrying about this.

2. I wish I had accomplished more.

You don’t have to have won an Oscar, built up a business or run a marathon, but having small personal accomplishments is important.

3. I wish I had told __ how I truly felt.

Even if the “one” doesn’t exist, telling someone how you truly feel will always save you from that gut wrenching”but what if…” feeling that could linger for life if you stay quiet.

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4. I wish I had stood up for myself more.

Sometimes, it’s too easy to think that if you go all out to please everyone you’ll be liked more or your partner won’t run off with anyone else. I think age probably teaches us to be nice but not at the expense of our own happiness.

5. I wish I had followed my passion in life.

It’s so easy to be seduced by a stable salary, a solid routine and a comfortable life, but at what expense?

6. I wish our last conversation hadn’t been an argument.

Life is short, and you never really know when the last time you speak to someone you love will be. It’s these moments that really stay clear in peoples’ minds.

7. I wish I had let my children grow up to be who they wanted to be.

The realisation that love, compassion and empathy are so much more important than clashes in values or belief systems can hit home hard.

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8. I wish I had lived more in the moment.

Watching children grow up makes you realise how short-lived and precious time really is, and as we age, many of us live less and less in the present.

9. I wish I had worked less.

There’s always a desire to have loosened up a bit more with this one and the realisation that financial success or career accomplishment doesn’t necessarily equal a fulfilled life.

10. I wish I had traveled more.

It can be done at any age, with kids or not but many talk themselves out of it for all kinds of reasons such as lack of money, mortgage, children, etc. When there’s a regret, you know it could have been possible at some stage.

11. I wish I had trusted my gut rather than listening to everyone else.

Making your own decisions and feeling confident in the decisions you make gives us fulfilment and joy from life. Going against your gut only breeds resentment and bitterness.

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12. I wish I’d taken better care of myself.

Premature health problems or ageing always makes you wonder if you’d eaten healthier, exercised more and been less stressed, would you be where you are today?

13. I wish I’d taken more risks.

Everyone has their own idea of what’s risky, but you know when you’re living too much in your comfort zone. In hindsight, some people feel they missed out on a lot of adventure life has to offer.

14. I wish I’d had more time.

Many people say time speeds up as we age. The six weeks of summer holidays we had as kids certainly seemed to last a lifetime. If time speeds up, then it’s even more important to make the most of every moment.

15. I wish I hadn’t worried so much.

If you’ve ever kept a diary and looked back, you’ll probably wonder why you ever got so worked up over X.

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16. I wish I’d appreciated ___ more.

The consequences of taking people for granted are always hard to deal with.

17. I wish I’d spent more time with my family.

Some people get caught up with work, move to other parts of the world, grow old with grudges against family members only to realise their priorities were in the wrong place.

18. I wish I hadn’t taken myself so seriously.

Life is just more fun when you can laugh at yourself.

19. I wish I’d done more for other people.

Doing things for others just makes life more meaningful.

20. I wish I could have felt happier.

The realisation that happiness is a state of mind that you can control sometimes doesn’t occur to people until it’s too late.