6 effective tips to increase your motivation
We've all been there: You really should be going to the gym and your apartment needs a spring clean. And then there's work, where you want to do your best. But as is often the case, you lack motivation and things just get left undone.
There can be many different reasons for a lack of motivation - and also many solutions. We want to summarize exactly these and have brought in motivation coach Sabine Hering to help us.
Read on to find out:
- What motivates me?
- Tips for increasing motivation
- External influences
1. What motivates me?
Identifying your personal motivational factors is an important step in increasing your own motivation. Everyone has individual motivational factors that drive and motivate them. Some common factors are recognition, achievement, personal growth and autonomy. If you know what drives you, you can work specifically towards achieving these factors and thus increase your own motivation.
Your own values and goals are just as important. These determine what is important to you and what you want to achieve, so you can work towards them more specifically.
Self-reflection plays a crucial role
To identify your own motivational factors, values and goals, it can be helpful to ask yourself some self-reflective questions.
For example:
- What motivates me the most?
- What goals do I want to achieve in my life?
- What obstacles stand in the way of my goals?
- How do I deal with challenges and setbacks?
- What habits and routines do I have that support or hinder me?
- How do I spend my time and what activities make me happy?
In addition, it can be helpful to regularly take time for self-reflection. Think about what is going well and what you can improve. Ask yourself whether you are still on the right path and whether you are still pursuing your goals and values. This way you can work specifically on your personal development.
2. Tips to increase motivation
Now let’s look at some of the options you have to increase your own motivation.
Set clear goals
Having a specific goal in mind allows you to work towards it in a targeted manner and benefits from a sense of direction and purpose. It also helps to measure and monitor progress so that you can constantly adapt your strategy.
Motivational coach Sabine Hering recommends the SMART principle:
“The SMART principle is a method for setting concrete goals. SMART stands for specific, measurable, attractive, realistic and time-bound. By taking these criteria into account when formulating goals, you can ensure that they are clear and realistic and therefore easier to achieve.”
An example of an application of the SMART principle would be:
- Specific: I want to lose 10 kilograms within six months.
- Measurable: I will measure my weight every week and record my progress.
- Attractive: I want to feel fit and healthy and increase my self-confidence.
- Realistic: I will change my diet and exercise regularly.
- Deadline: I will achieve my goal by December 31st.
Alternatively, you can try visualization techniques. This involves imagining yourself achieving your goal and how it feels to be successful. An example of using the visualization technique would be:
"I visualize myself achieving my goal by exercising regularly and eating healthily. I imagine myself feeling fit and energetic and my clothes fitting better. I see myself confident and happy and look forward to the positive changes I will achieve. Through this visualization, I increase my motivation and work purposefully towards my goal."
Self-motivation
Reward systems are an effective way to motivate yourself. A reward system consists of a goal you want to achieve and a reward you give yourself when you achieve that goal. The reward can be anything that brings you joy, be it a delicious meal, a new piece of clothing, or an activity you enjoy doing. It is important that the reward is attractive to you so that you really feel motivated to achieve the goal.
To use a reward system, it is helpful to first set a specific goal. This goal should be challenging but also realistic. You should be clear about what you want to achieve and why it is important to achieve this goal. Then you can think about what reward you want to give yourself when you have achieved the goal.
Here's an example:
“If I exercise twice a week this month, I’ll treat myself to a long movie night.”
Positive self-talk is another way to motivate yourself. With the right thoughts and wording, we can encourage ourselves, motivate ourselves, and believe in ourselves.
Are your thoughts rather negative? Then try to consciously rephrase them.
It could look like this:
- This training is too hard for me. → This challenge makes me stronger.
- I'm not losing enough weight. → I'm losing weight.
- I can't do it. → I'm doing my best.
- Talking to yourself – isn’t that embarrassing?
Sabine Hering has the following to say about it:
"It's perfectly normal to have negative thoughts or criticize ourselves sometimes, but we should be aware that these thoughts do not help us and can only demotivate us. Positive self-talk is a way to direct our thoughts in a productive direction. Instead of focusing on our mistakes and weaknesses, we should be aware of what we do well and what our strengths are.
It is important to understand that there is nothing embarrassing about having positive self-talk. On the contrary, it shows that we care about our inner attitude and are trying to develop our potential. That is why I always tell my clients: everyone talks to themselves anyway. Why not use it consciously?”
Dealing with setbacks
People often set goals and have ambitions, but achieving them is not always easy. Setbacks and failures often occur, which can reduce our motivation. But how can we maintain and even increase our motivation when we encounter obstacles? One way is to learn how to better deal with setbacks.
Sabine Hering uses the following 3-step program:
Step 1: Acceptance of mistakes
We need to realize that it is normal to make mistakes and that we should not be discouraged by them. Mistakes are part of the learning process and can help us better understand our goals and improve our skills.
Step 2: Error analysis
We need to understand what went wrong and what we can do differently to be successful in the future. A thorough analysis can help us adjust our strategy and achieve our goals more effectively.
Step 3: Focus on progress and success
Focus on the progress and successes you have made despite the setbacks. It is important to recognize our accomplishments and remind ourselves that we are on the right path. By focusing on our progress, we can motivate ourselves and keep our eyes on the bigger picture.
Sabine Hering: “We must understand that failures and mistakes are inevitable and that they are part of the learning process. If we see setbacks as an opportunity to learn from our mistakes, we can develop our potential and achieve our goals.”
3. External influences
Our motivation is influenced by many factors, including our social environment, working conditions and professional support.
A. Importance of the social environment
The social environment plays an important role in a person's motivation. Family, friends, colleagues and bosses can all influence whether or not a person is motivated. If your social environment is supportive and positive, it can help you feel better and achieve your goals more easily. On the other hand, a social environment that is critical or demotivating can cause a person to lose motivation or not develop it at all.
B. Motivating working conditions
Working conditions can also have a big impact on motivation. Working in a positive and supportive work environment where you can use and develop your skills and talents will lead to increased motivation and job satisfaction. On the other hand, a work environment that is not supportive or where you feel like your work is not valued can leave you demotivated and dissatisfied.
C. Professional support
There are several types of professional support that can help increase motivation. Attending training courses or workshops. These events can help develop skills and knowledge needed to achieve goals. In addition, they often also provide opportunities for networking and sharing experiences with others facing similar challenges.
You can also contact a coach or consultant who can help you identify your goals and problems and develop strategies.
Sabine Hering explains how she works as a motivational coach:
“I help my clients develop a positive attitude and healthy self-confidence. I place great importance on the individual needs and goals of my clients and encourage them to recognize and use their own resources and abilities to achieve their goals. I also offer practical tips and tools to support them on their journey to increasing motivation.
Ultimately, increasing motivation is about helping people realize that they have the power to change their lives and achieve their goals. As a motivational coach, I help them use that power and reach their full potential.”
Conclusion
Motivation plays an important role in leading a fulfilling and successful life. Internal and external factors determine how you approach your tasks on a daily basis.
If you suffer from motivation problems, the following tips can help you:
- Set clear and realistic goals that motivate you.
- Recognize and use your own strengths and talents to achieve your goals to reach.
- Accept setbacks and use them as a learning opportunity.
- Surround yourself with a positive and supportive social environment.
- Create motivating working conditions.
- Get professional help when you need it.
In summary, motivation is an important force in life that drives us to achieve our goals and realize our dreams. By applying the tips and insights we have mentioned, everyone can increase their motivation and live a more fulfilling and successful life.
Finally, a word from Sabine Hering:
“Remember that every success, no matter how small, is a step in the right direction. Every setback is a learning opportunity that you can use to grow and become stronger. Stick to your goals and be persistent.
And above all: be good to yourself. Accept your mistakes and weaknesses and celebrate your successes and strengths.
I believe in you and your ability to increase your motivation and achieve your dreams. Take the first step and start achieving your goals today.”