When you first set a goal, you might feel excited, confident and full of energy. But then life happens, and it gets harder to maintain that motivational momentum.
Luckily, there are ways to tap back into that energy. Here are 10 more science-proven ways to keep you motivated. Don’t forget to check out part 1 of this article.
1. Sign a contract
Write down your goals and sign it with a friend who can keep you committed. The Journal of Behavioral and Experimental Economics says this simple step can help you stay focused on your goals.
2. Define your goals
Setting clear, identifiable objectives that are not too complex or overwhelming can boost motivation, according to “Clinical Gerontology”.
3. Sign in daily
Keep a calendar or daily checklist to keep track of your goals. For example, the American Heart Association suggests that weighing yourself routinely can keep you on track in your weight-loss journey.
4. Strike a power pose
Start your day by standing like a superhero and listing the things you need to get done. It might sound silly, but social psychologist Amy Cuddy says power posing can boost your confidence and improve motivation.
5. Be SMART
“Psychology of Sport and Exercise” recommends the SMART method of goal-setting, namely making sure goals are specific, measurable, achievable, realistic, and timely.
6. Just finish
Focus on how much you’ve progressed, rather than fretting about perfection or how far from your endgame you are. Acknowledging how far you’ve come can increase motivation, according to wellness coach Dr Amy Charland.
7. Dress the part
Wearing clothes that make you feel confident will actually result in you feeling more self-assured, says the Journal of Experimental Social Psychology.
8. Take strategic breaks
Use the Pomodoro Method, which involves 25-minute sessions during which you focusedly work, followed by a five-minute break.
A study by the developers of time-tracking app DeskTime suggests that strategic breaks will help with concentration and motivation.
9. Eat brain food
Introduce nuts, fish and leafy greens to your diet. Foods that protect heart and brain vessels can improve brain function, according to professor of psychological science Dr Fernando Gomez-Pinilla.
10. Go for a walk
As nature is beneficial to mental capacity, as outlined in “Frontiers in Psychology”, take a stroll around the neighbourhood or in the nearby park.
This article first appeared in jobstore.com.
Jobstore is an online job site that specialises in providing jobseekers with the latest job opportunities by matching talented individuals with reputable companies in Malaysia. Find your dream job with over 40,000 job vacancies in Malaysia.