How to Stay Motivated
Doreen Nyamwaya
how to stay motivated

With everything happening in the world, it can be hard to stay motivated and on track to achieve the goals we have for ourselves. Although things are difficult, it’s not impossible to learn some helpful tips.

Sometimes, focusing on the big daunting tasks causes us to lose motivation due to the anxieties it brings. Instead, try starting small. Write down the things that you know can be easily completed because they’re in your control. Starting with this can help you gain the momentum you need to get to the bigger tasks. In that same spirit, practice writing down all the things you think you need to get done and crossing out the things you realize you don’t need to do. This practice of a “do not do list” can help you see what’s all going on in your head and help you eliminate unnecessary stress. Often times, we lose motivation because we’re overwhelmed by tasks we don’t even need to do, and clearing that will help lighten the load.


Having people hold us accountable for our goals can be a key to staying motivated. If we put our goals out there and our friends know of them, they’re more likely to keep us on track and the knowledge that they know can help push us through the finishing line.


Motivation also comes with a schedule. Writing down the goals you have for the day and setting a schedule to accomplish those goals can be the catalyst between completing them and putting them off to the side. Something as easy as setting a wake-up time, when you’ll eat breakfast, and head out for the day, and so on will set you up for success. Also knowing that it’s ok to not cross everything off your list at the end of each day can help you eliminate the unnecessary anxiety that comes when you don’t accomplish everything.


Thinking positively about any situation can help. You can practice this through positive motivation. Think about the positive outcome at the end of the tunnel, the way you’ll feel when that task is completed. The feeling of getting that weight lifted off your shoulders can be the motivation you need to get through that task looming over your head. On the other hand, you can consider negative motivation this doesnt mean that you should think negatively, however, sometimes considering the things that can happen if you don’t complete the task at hand can help you stay focused.


Having something to look forward to at the end of the week can help you stay motivated. Humans intrinsically respond to rewards, with this understanding, you can always plan to do something nice for yourself that doesn’t have to be huge. If you like to play video games or have a show you enjoy, you can set that as your reward at the end of the week. All in all, having something to look forward to can be the motivation needed to complete your goals.

Although these are excellent tips, keep in mind that there are several ways you can stay motivated. Ask the people in your life how they do it and use the tips the work for you. At the end of the day, we all lack motivation sometimes, finding rest and regrouping is what takes us past those moments.

The BetterYou app uses behavior science to improve digital health and make it stick.

Want to learn how?