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Last Updated on November 28, 2017

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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Denise Hill

Speech Writer/Senior Editor

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Last Updated on November 5, 2018

8 Powerful Reasons to Love Your Enemies

8 Powerful Reasons to Love Your Enemies

We’ve all got our enemies; people who take pleasure in causing us pain and misery. Sometimes, the development of an enemy is due to certain differences in your characters and events have led to that. Other times, some people end up hating you for apparently no reason at all.

Regardless of how you got this enemy, as opposed to the paradigm of fighting fire with fire, consider the following reasons and see why you should actually appreciate your enemies. This article will show you not only how to not be bothered by your enemies, but how to actually foster love for them.

Read on to learn the secret.

1. It’s a practical lesson in anger management

To be honest, your enemies are the best people to help you understand your sense of anger management. When it might be true that your enemies have a way of bringing out the worst in you as regards anger, it is also true that they can help you in your quest to have that anger managed. You can’t get truly angry at someone you love and it is only in that time when you get truly annoyed that you learn how to manage it.

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Anger management is more effective when it is in practice and not in theory

Your enemies are like the therapists who you need, but actually don’t want. Inasmuch as you might want to hate them, they provide you an opportunity to control the anger impulse that you have.

2. It’s an opportunity for healthy competition

You might not know it, but your enemies make for great rivals as they help harness the competitor in you (sometimes, you might not even know or bee conversant with this competitive side until you come across an adversary). You get the right motivation to compete and this can go a long way to spur you to victory.

However, while doing so, it is also essential that you remember not to become a worse version of yourself while competing. Working against an adversary is tricky, and you need to ensure that you don’t cause harm to yourself or your morals in the process. Healthy competition is all you need to get out of this.

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3. Their negative comments can help you make a breakthrough

It is true that your enemies never really have much good to say about you. However, in as much as they might be talking out of a place of hate, there might be some truth to what they’re saying.

To wit, whenever you hear something mean or nasty from an enemy, you might want to take a step back and evaluate yourself. There is a chance that what this enemy is saying is true and coming to face that fact is a major step in helping you to become a better person overall. This is another testament to the fact that enemies can be therapists in their own way.

4. Enemies can also be powerful allies

Loving your enemies can also mean making an effort to interact and make peace with them. In the end, if you are able to establish some common ground and patch things up, you’ll have succeeded in making another friend. And who doesn’t need friends?

This can also help you in working with people in the long run. You get to hone your inter-personal skills, and that can be a big plus to your ledger.

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5. It gives you the ability to realize positivity

In a multitude of negativity, a speck of positivity always seems to find its way through.

Sometimes, a knowledge of the fact that you have enemies will also help you to focus on the many positives and good things that are in your life. A lot of times, we neglect what really matters in life. This can be due to being overly concerned with the enemies we have.

However, it is also possible for this acknowledgement to spur you to take a step back and appreciate the goo things (and people who surround you).

6. There might just be a misunderstanding

Sometimes, the reason why you have an enemy might be something very innocuous. You might not have known the cause of this fractured relationship and your enemy will help complete the picture.

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Simply approaching them will help you to understand the reason for the fracture. This, in turn, can help you to work towards healing your relationship moving forward. Misunderstandings happen, and you need to be able to work around them.

7. You learn to appreciate love as well

A constant reminder of the fact that there are enemies will also help you not to take those who love you for granted. Love and hate are two opposing emotions and it is possible for one to momentarily overshadow the other.

However, while you’ll always have enemies, there will also always be people who love you. These people need to be appreciated for what they do for you. Never let the hate projected to you from your enemies take the place of that.

8. Do you really need the hate?

The truth is that enemies bring only toxic emotions and generate bad reactions from you. If you’re truly to live a prosperous life, you can’t really be carrying all this baggage around.

Hate is bad and you should try all you can to get rid of it. It is a well-known fact that nobody can get really far in life while carrying a lot of emotional baggage. Well, hate is the biggest form of emotional baggage there is.

Featured photo credit: rawpixel via unsplash.com

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