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Last Updated on January 18, 2021

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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    Published on May 12, 2021

    Intrinsic vs Extrinsic Motivation: Is One Better Than The Other?

    Intrinsic vs Extrinsic Motivation: Is One Better Than The Other?

    Have you observed the behavior of children as they carry out daily tasks? They may naturally be inclined towards playing games with friends but would need a push to do their homework. Children may enjoy eating junk food by themselves but need adult monitoring while reluctantly having vegetables.

    As these kids grow up, the behavior remains the same. There are many reasons we do certain things. Sometimes, we’re internally motivated to make something happen, and other times we’re driven externally. Such a dichotomy involves contrasting intrinsic motivation versus extrinsic motivation:[1]

    “When intrinsically motivated, people engage in an activity because they find it interesting and inherently satisfying. By contrast, when extrinsically motivated, people engage in an activity to obtain some instrumentally separable consequence, such as the attainment of a reward, the avoidance of punishment, or the achievement of some valued outcome.”

    Read on to learn more about intrinsic vs extrinsic motivation and find out how reward-oriented behavior influences our productivity and how we can regulate it!

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    What Is Intrinsic Motivation?

    All the theories that describe what classifies as intrinsic motivation talk about a natural drive from within to pursue an activity because it gives us pleasure.

    Some psychology researchers have associated intrinsic behavior with basic human needs, creativity, performance enhancement, and contentment.[2] When we carry out a task that fulfills our natural urges, such as hunger, thirst, and sleep, we are better equipped with the drive to complete a task. Other times, we might simply do something because it stimulates the aesthetic experience of being in that state of activity, such as hobbies.

    Simply put, activities that bring us satisfaction and joy are powered by intrinsic motivation because an internal reward system fuels them.

    Examples of Intrinsic Motivation

    • Studying because you enjoy the process of gaining knowledge and not simply because you want good grades
    • Helping out a friend/family member with something out of love without expecting anything in return from them
    • Standing in the kitchen for hours to prepare your favorite meal because the end product satiates your hunger and gives you joy
    • Pursuing a hobby, such as gardening, trekking, camping, and playing sports, among others, to experience an aesthetic pleasure
    • Running a marathon to feel physically rejuvenated instead of seeking the prize money
    • Taking up extra responsibility at work/school to improve your skills without the intention of gaining recognition or earning someone’s favor

    What Is Extrinsic Motivation?

    When we are not inherently motivated to perform a task because it does not bring about a sense of satisfaction, we are extrinsically motivated. Such motivation facilitates our desire to attain a reward or avoid punishment.

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    Not all the work we do brings us joy, owing to its repetitive nature, urgency, necessity, frequency, duration, or monotony. Whether it is dragging ourselves to work/school every morning or working on weekends, we tend to undertake tasks that might not inherently please or satisfy us. Usually, an external force or ulterior motive drives us to complete such tasks. Rewards like money, praise, and fame drive our motivation extrinsically.

    However, extrinsic motivation does not necessarily mean that we are unwilling to do something. We just seek an external reward from it. For example, a person might like writing but goes the extra mile to make money out of it.

    Point to be noted: Offering external rewards for something that already rewards inherently can decrease motivation, known as the overjustification effect.[3]

    Examples of Extrinsic Motivation

    • Working a part-time job to make extra money while still being a student
    • Participating in competitions to win prizes and earn fame
    • Attending classes regularly not because the lecture is exciting but to maintain the attendance record
    • Going to the office on lazy days to avoid pay-cut
    • Completing a task well before time to earn praise and recognition
    • Doing something you don’t like just to avoid public judgment
    • Doing chores to flatter parents before requesting something from them

    The 3 Regulators of Productivity

    As social beings, we interact with our surroundings to tend to our satisfaction and gain. Despite being interlinked with various social factors, we still act independently as individually identifiable beings with preferences and opinions.

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    Daniel H. Pink, in his book Drive: The Surprising Truth About What Motivates Us, talks about the evolving state of the digital economy and leaders can adopt more effective methods of motivation. He proposes three principles of increasing productivity: autonomy, mastery (alternatively, competence), and purpose. Detaching his propositions from the workplace context to universalize it, I shall discuss the impact of intrinsic and extrinsic motivation on these three principles.

    • Autonomy refers to the amount of creativity and control we hold over individual expression without any external influence. It determines our independence in making choices and deciding the course of future actions.
    • Mastery or competence is our capacity to execute a task to the best of our ability without any external help. Our competency level governs how well we can perform when tasked with something.
    • Purpose alludes to the yearning within individuals to contribute to humankind’s more meaningful existence beyond the self.

    Productivity is a cumulative result of the above three that motivation regulates. In the following section, we shall explore the differing impacts of the two kinds of motivation on individual performance: intrinsic vs extrinsic motivation.

    Intrinsic vs Extrinsic Motivation: Is There a Third Option?

    In a psychological study, Richard M. Ryan and Edward L. Deci found out that “conditions supportive of autonomy and competence reliably facilitated this vital expression of the human growth tendency, whereas conditions that controlled behavior and hindered perceived reflectance undermined its expression.”[4]

    In other words, whether a task is intrinsically or extrinsically motivated, it should not negatively impact our natural abilities.

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    They also concluded that “Excessive control, nonoptimal challenges, and lack of connectedness…disrupt the inherent actualizing and organizational tendencies endowed by nature, and thus such factors result not only in the lack of initiative and responsibility but also in distress.” Simply put, unachievable challenges and emotional detachment can diminish individuals’ natural abilities and negatively impact performance.

    Hence, it is safe to conclude that positive motivation is the key to performance enhancement without mentally, physically, or emotionally tiring out an individual. Whether it is at school, work, or social circles, superiors must ensure that an assigned task must be positively motivated in a way that warrants commitment, interest, and productivity. Hence, the type of motivation is not significant to performance as long as it does not hinder the three principles of productivity.

    How Can You Positively Motivate Others?

    Provide regular feedback: Individuals putting in efforts to make something happen, like hearing about their strengths and weaknesses. But before doing that, you must establish feedback-giving as a positive and encouraging process towards development within the social setup!

    • Set attainable goals: Asking too much from people negatively impacts performance as it does not respect their abilities. It can also be severely discouraging as it prevents individuals from giving their best, thinking that it is unattainable.
    • Challenge them by gradually increasing the level: Once you have gauged a person’s skill level, you can slowly give them more significant tasks to expand their abilities.
    • Inspire them: Setting an example is the best way to motivate others. You could perform your best to let people know what you expect from them.
    • Establish a trust relationship: Trust is the key to maintaining any human relationship, whether personal or professional. Ensuring the existence of this emotion comforts and inspires them to do better.
    • Maintain a healthy reward system: Humans cannot resist rewards, whether intrinsic or extrinsic. Maintaining a healthy reward system can propel others to work harder and productively.
    • Seek feedback from them: Finally, seeking feedback is just as important as giving it. Don’t forget to ask people’s opinions on the changes you can make to your approach!

    Final Thoughts

    Looking at your life with a bird’s eye view isn’t always easy. You sometimes need external motivators who see your potential and help you pave a path to success. But even when you have external motivators backing you up, paying close attention to your internal dialogue will help you cross the roadblocks.

    And do not forget, motivation isn’t the goal in itself—it’s the pathway to a long journey where you achieve more milestones, and looking at the bird’s eye view of your life becomes easier. Have a happy journey!

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    Featured photo credit: Stephen Leonardi via unsplash.com

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