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Last Updated on September 18, 2020

15 Simple Things You Can Do to Boost Your Daily Motivation

15 Simple Things You Can Do to Boost Your Daily Motivation

More often than not, we look to create positive momentum in our lives by identifying one massive item that we can adjust to create change and generate daily motivation. The realistic approach is to take a bite-sized strategy to achieve newfound motivation.

With that in mind, I’ve come up with a list of 15 simple things you can do to boost your daily motivation.

1. Identify and Establish a Long-Term Goal

Motivation can feel as fickle as daily weather predictions, but there are numerous ways to boost your daily motivation and ensure that you are on a track of success in your life pursuits.

When working to achieve that required boost, the first step has to be for you to create a long-term, overarching goal that you will start to work towards.

Rome may have not been built in a day, but the idea of what it was going to be had to exist before the end result ever materialized.

In the same way, you have to be strategic in creating a long-term goal and then working to pursue relentlessly.

The hard part is figuring out the goal.

The easy part is activating that boost in your daily motivation.

2. Target Milestones in Your Daily Pursuit

Keeping your long-term goal in mind, the next step in this journey of keeping your motivation levels sky high is to create bite-sized goals within the larger goal for you to pursue.

You won’t have any luck losing 50 pounds if you are trying to do so in the span of a week. But if you create target milestones within the long-term pursuit of being more fit, then you will experience the joys of the smaller victories.

Those small victories will give you a powerful feeling of accomplishment and continue to transform your daily motivational levels for the better.

If you need help learning how to set milestones, check out this article.

In time, those victories will compound, and your motivation will only continue to grow as you continue to check off more of the boxes towards your overall goal!

3. From Checking Boxes to Cashing Checks

In creating target milestones within your overarching goal, it is even more important to set up checkpoints within those milestones.

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As a parent, it can sometimes be much easier to get my child to comply with a request if I include a small prize for said compliance. We often encourage our daughter to brush her teeth, after which we give her a tasty vitamin gummy, and this has helped establish a positive habit in her morning ritual.

If you have identified your target milestones, pick a few of those and add some kind of reward as a pairing with accomplishing that milestone.

Keep in mind the reward shouldn’t in itself be a negating factor towards your long-term pursuit.

4. Firm up Your Foundation

Considering the first few steps in boosting your daily motivation levels, have you really spent much time considering the purpose behind your pursuit?

Having a true understanding of why you are pursuing a goal will help you to keep after it in the long-term.

Do you know why you are trying to pursue that goal?

Spending time defining your purpose behind the pursuit of a long-term goal will allow for a more successful path and an extended duration of that journey towards the goal.

That strong foundation will serve as a friendly reminder that allows you to keep those motivational levels boosted and in a place that will lead to continued success as you move forward.

5. Publicly Commit

When more people are aware of your pursuit, the pressure to not fail starts to accumulate. While pressure can sometimes be detrimental to a pursuit, a little social pressure can be a healthy thing to keep you focused on the task at hand.

When I know that my parents, significant other, friends, or co-workers are aware of my pursuit, I am more likely to strive towards my end goal with more sincerity.

Similarly, it was much easier for me to work out, exercise, and eat properly in high school when I had a basketball coach that reminded me each day what I was pursuing.

While it is a simple gesture, opening yourself up to the “public” and making a pronouncement of your intentions can serve as a strong motivating tool for you to keep on keeping on.

6. Meet Motivated People

Too often, we make attempts to increase our daily motivation levels without examining the people who are influencing our life’s direction.

If you are supposed to be the average of the 5 people that you spend the most time with, where does that leave you?

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You should strive to seek out people both in your professional career and in your personal life that are more successful than you are.

If you are lacking motivation in life, try to be in regular contact with friends or peers in the workplace who have the levels of motivation that you desire. What empowers them day in and day out to maintain high levels of motivation and accomplish their goals?

If you need a little extra, try posting motivational quotes around your workspace.

7. Develop an Accountability Team

We all have the best intentions when we set out towards any specific goal in our life, but life has a way of throwing in challenges from time to time, which leads to those inevitable collapses in our motivation.

This is the time in your journey when a team of friends, family, or your significant other needs to jump in on your behalf and remind you of what you set out to do.

Sometimes, your accountability team may be a group of strangers that all share a common cause (weight loss groups, group therapy, basketball teammates), and sometimes they are people with whom you are very intimate.

Whatever it looks like for you, this team is vital to your success when you start coming up on roadblocks to your daily motivation.

8. Consider Future Impasses

The prospect of boosting our daily motivation maintaining it over the long-term is well and good, but you must remember that the road won’t always be silky smooth.

A key aspect of journeying to a better place in your own life is to plan for future successes AND failures.

What obstacles lay ahead of you that you believe you will need to be prepared for?

Without considering what challenges are to come, you will smash into some road blocks that stop you in your tracks.

If you take the time to consider the trajectory of your path through life and mentally set aside the energy and time to consider what pitfalls may come, you will be more prepared to handle them.

9. Fuel Your Success

Consider, too, the fuel you use on a daily basis to give you energy for the day. Are you slamming pizzas in the evening and donuts for breakfast?

Your physical body and how you care for it has a direct and immense impact on your mental state, motivation levels, and energy to get after life in a positive way!

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Take a look at what you eat on a daily basis. Ask yourself if you should make some subtle changes in what you consume to better maintain energy levels and keep your daily motivation high.

10. Energize Your Pursuit

Coffee and/or tea is such a fantastic way to get your body in a routine of fully waking up, activating your awareness, and starting the day off on the right foot.

What better way to boost your daily motivation than to wake up with a fresh injection of caffeine to clear the fog out of the attic? Research from the American Heart Association shows that[1]:

“[Drinking coffee] gives you energy and may help you lose weight and sharpen your mental focus, thanks to the magic of caffeine. Studies have shown that caffeine may improve your mood, help your brain work better and improve performance during exercise.”

That same study did warn that the way you drink your coffee will play a part in whether it is good for you. Sugar-loaded coffees will end up hurting you more than they help you.

Over consumption of caffeine can be just as bad, especially if it interrupts your normal sleep cycle, so be careful!

11. Catch Some Z’s!

According to the National Heart, Lung, and Blood Institute[2],

“Sleep plays a vital role in good health and well-being throughout your life. […] The damage from sleep deficiency can occur in an instant, or it can harm you over time. [Sleep deficiency] can affect how well you think, react, work, learn, and get along with others.”

Get sleep to boost daily motivation.

    Sleep gives our body and mind the time to reset, recharge, and repair the damage that we do in our day-to-day movements, which is why it is so crucial to get proper rest[3].

    12. Materialize Motivation

    Some of the greatest tools for building up your daily motivation levels are simple yet superbly effective. Exercise is a huge part of contributing towards a healthy mind and body. If you can get out and exercise on a regular basis, your motivation to continue and exercise will actually increase.

    Studies have shown that “moderate exercise could increase your motivation to work out and lead to an all-around healthier lifestyle”[4].

    So just by working out 30 minutes a day, research shows that your desire to continue with that positive behavior will increase. Even if you are just walking for 30 minutes each day as your form of exercise, that can be a great way to take strides towards a healthier mind and body.

    The better off you are mentally and physically, the stronger your daily motivation will be.

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    13. Know Yourself

    You know yourself best, and you will be most aware of your internal weaknesses, patterns of behaviors, and path to having a decrease in daily motivation towards a specific goal.

    Exercise your self-awareness and plan ahead for potential areas of failure that you have encountered in the past. If you work to navigate away from your previous areas of failure that may have led to a decrease in motivation, then you will obviously have a stronger potential for success.

    Changing habits is hard, but if you can first control your thoughts and responses, then those conditioned responses will eventually convert into new positive habits. Those willl eventually recondition your personality and behavior.

    All of this work and effort will go far in increasing your daily motivation.

    14. Overcome Your Fears

    The retreat of daily motivation is often related to self-doubt or internal fears creeping into your mind.

    So often, when we are near the peak of a success, we revert to a previous version of ourselves in our mind and allow fear to dictate our ability to continue.

    You can learn about the main fears that hold us back here.

    The truth is that internal fear is a mental block that we often allow to enter the equation, and we allow it to bully us out of a pursuit or aspiration.

    If you work to face your fears, then you will begin to realize that they don’t have any power unless that power is given to those fears by the individual.

    Fear is merely an idea and if you overcome it, you will find that there isn’t much of anything holding you back from success!

    15. Pool Your Victories

    When you’ve been working on a goal for a long time and have painstakingly maintained a strong foundation of motivation throughout, it’s just as important that you enjoy that victory.

    Your strive to increase your daily motivation is not without pitfalls. But in the end, when you work hard to keep that effort up and see it through, you will experience the benefits of that journey.

    Victory never comes easy, so make sure you give yourself some credit and take the time to appreciate your growth through that journey to be more motivated and reach your long-term goals!

    Final Thoughts

    Daily motivation comes from defining your goals and learning to work toward them through specific steps. Stay focused on what matters to you, look up some inspirational quotes, and watch how your motivation increases day after day!

    More to Boost Your Daily Motivation

    Featured photo credit: Carli Jeen via unsplash.com

    Reference

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    Colton Black

    Motivational Coach, Self-Help Blogger, Recording Engineer, Professional Dad

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    Last Updated on September 18, 2020

    How to Break Free From Negative Thinking for Good

    How to Break Free From Negative Thinking for Good

    Negative thinking can make us feel as though we are never truly good enough to change our lives. Whether we believe that we are not good looking enough, not smart enough, not funny enough, or something in between, we are always right.

    We often tell ourselves the following:

    “I’m not good enough to accomplish this.”

    “They won’t like me. I’m too ugly to be around them.”

    “I won’t ever be able to get out of this situation.”

    How we see ourselves dictates how we lead our lives. This simple truth, while it is currently impacting your reality in a negative way, is actually good news. Why?

    You can change your thinking, and when you can change your thoughts, you can change your reality.

    Put simply, if you start to believe and feel like you are good-looking, intelligent, wealthy, or other things, you begin to see yourself in that light. If you tell yourself that you are capable of achieving greatness, you will eventually get there!

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    That said, many find themselves wondering what to do when they get stuck in negative thinking. Are you tired of letting negative thinking run your life? Do you want to take control of how you feel and put yourself out there?

    If you want to start writing your own narrative, let’s learn more about negative thought cycles and how you can change your own internal voice.

    Where Do Negative Thoughts Come From?

    You aren’t going to wake up one day and find that you are suffering from random negative thoughts. Negative thoughts are often a mix of ideas that we develop on our own, as well as ideas that we may have gotten from others.

    For example, if you are constantly watching media where individuals are depicted as having thin bodies and perfect skin (and you do not have the same characteristics as those who are traditionally considered to be beautiful), you may come to the conclusion that you are not beautiful or deserving of love.

    This is far from the truth, but your own take on how the world works can play into how you feel about yourself.

    Equally harmful, the opinions of others can start to affect our self-perception. If several people tell you something negative about yourself, you may begin to take these opinions to heart, telling yourself the same things over time. This self-belief then becomes the model for how you live.

    More often than not, the reality is that individuals who lack confidence and self-esteem are going to develop negative thought patterns.

    This does not mean that confident people do not face internal crises of their own. After all, everyone is prone to experiencing a negative thought here and there. However, those who are self-aware and confident are able to bounce back from these thoughts and return to their truth.

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    Those who do not think highly of themselves, on the other hand, are going to keep believing the negative thoughts that come into their mind. The issue? These negative thoughts turn into a repetitive cycle that becomes harder to break over time.

    When you tell yourself something for months or years at a time, it can be difficult to transform that internal dialogue into something more positive and realistic. But is it possible? Absolutely!

    The Importance of Quitting Negative Thinking

    Beyond low-self esteem, there may be mental health-related causes behind your negative thought patterns, like depression. One of the major symptoms of depression is, you guessed it, negative thoughts. Depression can make us feel unworthy of love and life, even if we have everything we could wish for[1].

    You may be struggling with anxiety disorders instead, which can paint uncertain visions of the future and leave you anticipating the worst long before the moment has arrived. Some people have anxiety about the present or will return to past moments where they felt as though they failed, which affects their feelings about who they are or who they will be[2].

    Having mental health issues can make your situation more complex, but it is important to know that these types of health issues are highly treatable, especially with the assistance of a mental health professional. You are deserving of self-love, and getting help is the first, most important step of your journey!

    How to Break the Cycle of Negative Thinking

    In order to overcome your negative thought process, you are going to need two things: self-awareness and a willingness to love yourself. Once you are armed with these two tools, take a look below to learn more about how you can break free of the cycle of negative thinking.

    1. Become Aware of the Thoughts That Are Affecting You

    Negative thoughts are hard to catch because they have a tendency to become a part of who we are. These thoughts build our belief system and go unchallenged, even when they pop up daily.

    All change begins with awareness. Whatever it is that you believe about yourself, take the time to pay attention to your own dialogue.

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    What are you saying to yourself on a regular basis? How does it make you feel? Is any of it true?

     

    When these thoughts are brought to your attention, you begin to notice just how often you are saying these things to yourself. Once you’ve cultivated awareness around these thoughts, you can begin to develop the change that you want.

    2. Learn to Accept Them as They Come (and Move on)

    A lot of people believe that you have to completely remove negative thinking patterns from your life in order to be happy. Not only is this not possible, but it’s also not true. You are going to experience negative thoughts regardless. It’s what you decide to do with these thoughts that matters.

    Next time a negative thought comes into your mind, treat it like a passing car. Acknowledge it and let it pass you by. Don’t try to wave the driver over to you or continue thinking about once it has passed. Just let it go.

    Giving power to your thoughts allows them to have control over you. You can’t stop a negative thought from entering your mind, but you always have the power to let it go!

    3. Challenge Your Negative Thoughts

    Our own beliefs play on a loop, telling us certain things over and over again. While it’s important to let go, it is also important to get to the root of these issues and figure out where they are coming from.

    Let’s imagine that you are telling yourself you are stupid throughout the day. If you notice this pattern, ask yourself: Does this have any basis in reality? Am I really stupid or am I telling myself this unnecessarily? Is there any evidence to support this[3]?

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    Challenge negative thinking by asking questions.

      Challenging your negative thoughts will help you realize that they are highly-exaggerated and untrue. This gives you the opportunity to transform these negative thoughts into positive ones that resonate with you.

      4. Replace These Thoughts with Kinder, More Realistic Alternatives

      Anything that is broken must be replaced. The broken record playing on a loop within you can easily be changed to a tune that you can actually sing to.

      Whenever a negative thought comes up, take the time to stop yourself and think of something positive to put in its place. If you find yourself saying, “I can’t do this,” try telling yourself that you are more than capable instead.

      Keep in mind, however, that you need to tell yourself things that you truly believe. If you start telling yourself things that don’t resonate with you and encounter a situation that proves your belief wrong, you may do more harm than good!

      Bottom Line

      Changing the way you think is a rigorous but rewarding process that will change your outlook on life. If you find yourself struggling with negative thinking, learn more about where they come from and how you can stop them for good with the guide above!

      More on How to Stop Negative Thinking

      Featured photo credit: Max Ilienerwise via unsplash.com

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