1. How to Motivate Yourself: 06 Tips for
Self-Improvement
Setting a goal—anything from getting a degree or landing a new job to achieving a
new level of physical fitness—is a big step toward improving your life. But
following through to achieve what we’ve set out to accomplish can be
challenging, especially on those days when motivation wanes. So how do you
follow through on your commitments during those times when you just don’t feel
like putting in the work?
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We all lose motivation from time to time. When you’re feeling unmotivated, try
one of these science-backed strategies to get yourself back on track toward your
goal.
1. Put your goal on the calendar.
2. Make working toward your goal a habit.
3. Plan for imperfection.
4. Set small goals to build momentum.
5. Track your Progress.
6. Reward yourself for the little wins as well as the big ones.
Self-motivation tips
Let's take a closer look at each of the above tips. Here, we'll break down these
self-motivation techniques, detailing what they are and the science behind them.
1. Put your goal on the calendar.
One way to give a boost to your internal motivation is to create some external
motivation: a target date. Whatever it is you’re aiming to accomplish, put it on the
calendar. You may be working toward a goal with a set finish date built in.
Examples include preparing for a test or taking a course with a fixed end date.
If your goal lacks this structure, you can add it by deciding on a date by which you
could realistically achieve your goal.

2. Want to run a 5k or marathon? Sign up for a race on or near your target date.
Considering a degree? Research the application deadline and write it down.
Aiming to learn a new career skill? Register for a course and set a target date to
finish.
Having a target date not only helps you stay motivated, it also helps you track
your progress—you always know how much further you have to go. This can have
a big impact on your performance
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2. Make working toward your goal a habit.
When you make working toward your goal a habit—an automatic conditioned
response—you no longer have to rely so much on feeling motivated. How do you
turn a behavior into a habit?
Identify a trigger.
Choose something that you already do everyday, like brushing your teeth or
eating lunch, to be a trigger for the action you want to make a habit. Write out an
“if-then” plan (also known as an implementation intention).
For example, if you want to create a habit of studying for a class everyday, your if-
then plan might look like this:
If I pour my first cup of coffee, then I will spend five minutes on my math homework.
To build consistency in exercise, it might look like this:
If I get up and brush my teeth, then I will immediately put on my workout clothes.
Making this plan and committing it to writing could increase the likelihood of
following through [3].
Start small.
Notice that the above examples do not say that you’ll read six chapters of your
textbook, watch two hours of lecture videos, or spend an hour sweating on the
treadmill.

3. Getting started is often the hardest part on low-motivation days, and starting is
much easier when the task is small: Five minutes of study or putting on your
workout clothes [4].
These seemingly small actions can prime your mind for the task at hand, so the
followthrough—a longer study session or a full workout—can happen more
naturally with less mental resistance, according to The Science of Self Help
3. Plan for imperfection.
It’s great to feel excited and confident about achieving your goal, but it’s also
possible to be too optimistic [6]. Not every day will go exactly as planned, and
that’s okay. Life happens.
One way to boost motivation on difficult days is simply to plan for them. As you
think about your goal, jot down a list of the things that could get in your way. If
you’re taking an online course, this could include:
• Losing internet access
• Getting a phone call in the middle of a study session
• Having a child home sick
• Feeling stuck on a difficult concept or assignment
If your goal is to go running everyday, some obstacles might include:
• Rainy weather
• Injury
• Illness
• Getting asked to stay late at work during the time you usually run
We can’t predict everything that could happen, but we can predict those
obstacles that are likely to happen from time to time based on our unique
circumstances.
Once you have your list, make a plan for how to handle the obstacle. How can you
plan ahead for when your internet goes out? Maybe you could keep a few lecture
videos downloaded to your phone or computer for offline access, or you could
identify a nearby coffee shop that offers free wifi.

4. Now when that obstacle pops up, instead of losing motivation and feeling
deflated, you have a plan in place to keep the momentum going.
Keep in mind that for some obstacles, missing your task is a perfectly acceptable
plan.
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4. Set small goals to build momentum.
“If you want to change the world, start off by making your bed. If you make your
bed every morning, you will have accomplished the first task of the day. It will give
you a small sense of pride, and it will encourage you to do another task, and
another, and another.”
Naval Admiral William H. McRaven gave this advice during his commencement
speech at the University of Texas at Austin in 2014. The former Navy SEAL was
onto something.
Research shows that frequent small successes can build a sense of momentum
that can in turn drive long-term success, especially early in the process [7, 8].
Whatever your big goal may be, start by breaking it down into smaller chunks.
Getting a new job might be a big goal. Smaller goals could be updating your
resume, making a portfolio website, earning a certification, or attending a
networking event.
5. Track your progress.
Seeing progress can be highly motivating [10]. You’ll find many tools out there to
help you track your goals. This could be as simple as a to-do list or calendar where
you can cross off tasks or days as you complete them. Or you might opt for a free
tool like Trello, which allows you to create a personalized digital task board to
categorize your big goal into daily, weekly, monthly, or even yearly sub goals.
Another option is to draw a progress bar on a sheet of poster board or paper.
Hang it somewhere where you’ll see it regularly, and fill it in as you get closer to
your goal.

5. 6. Reward yourself for the little wins as well as the big ones.
It feels good to be rewarded for our work. But rewards can also improve
motivation and performance. Rewarding yourself for reaching small milestones
and completing big goals could boost your interest and enjoyment in the work
you’re doing [11].
These rewards don’t have to be big or cost a lot of money. Here’s a quick list of
ideas you could use to reward yourself:
• Take a short break
• Go for a walk outside
• Enjoy your favorite snack
• Read a chapter of your favorite book
• Spend a few minutes meditating
• Listen to an episode of your favorite podcast
• Plan a night out with friends
• Play an online game
• Visit a free museum or attraction
• Have a long bath or shower
• Call a friend or family member
Spend a few minutes making your own reward list so that you’re ready to
celebrate your wins, big and small.