Finding motivation can be extremely difficult, especially during a pandemic. Whether with work or life in general, motivation is needed for one to stay focused on one’s goals.
Here are 10 ways, backed by science, to help you keep motivated. Also check out part 2 of this article.
1. Simplify your goals
Setting goals is important to your overall motivation, but studies in “Clinical Gerontologist” have shown that if a goal is too complicated, it can get overwhelming.
Pull back on the intensity and specificity of what you wish to achieve. For example, instead of having to hit the gym for two hours, just try to consistently make it to the gym.
2. Plan ahead
Use a planner or app to map out your week. Research by the American Journal of Physical Activity and Health has shown that having a plan will help you to carry out tasks or execute changes.
3. Stop comparing
Comparing yourself to others can demotivate you and hinder your progress, according to research by “Body Image”. Take a break from social media, otherwise follow accounts that promote good habits, self-esteem and positivity.
4. Create a soundtrack
“Scientific Reports” published a study that said “heroic” movie or video game music can improve overall feelings of motivation and empowerment.
Create a playlist of uplifting soundtracks to listen to, whether you’re going for a walk or working on a project.
5. Send updates
Email or text updates to your trusted friends or family members. A study from the Dominican University of California revealed that people who send updates to their friends are more likely to achieve their goals.
6. Reward yourself
Treat yourself to something from your wish list when you reach certain goals. The Journal of Personality and Social Psychology says immediate rewards, rather than delayed gratification, have been shown to improve motivation.
7. Gamify it
Use fitness trackers with set goals to turn workouts into games. Research from the Perelman and Boston University Schools of Medicine found that gamification can improve workout motivation and success.
8. Get a dog
Studies by BMC Public Health have shown that just by getting a dog, you will already be more active than a non-dog owner.
In addition, pets provide companionship, create routine, and help lift your mood – all of which will improve your mental health and motivation.
9. Think positive
Start your day by reading positive affirmations. Positive thinking and reinforcing “good vibes” can help make your daily activities less strenuous, according to a study from the University of Freiburg in Germany.
10. Join a group
Walking groups or fitness clubs can help you stay active, while joining clubs of people with like-minded interests can keep you engaged.
Research shows that people who have social support will find it easier to keep motivated to accomplish their goals.
This article first appeared in jobstore.com.
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