Some have argued that motivation is humanity’s most valuable commodity. While motivation has long been the object of complex scientific inquiry, it is easy to recognize its presence – or absence – in ourselves on a Monday morning!
Motivation is fundamental to living successfully. The good news is that it is a skill that can be developed.
1. Build a solid morning routine. For a select few, this may be waking up early to get a long run in before dawn. For others, it may mean simply having your clothes laid out and breakfast organized. You are the expert on yourself – take a minute to figure out what your morning stressors are and do what you can do to reduce them and set yourself up for success.
2. Micro-goals are amazing! Studies in neuroscience show us that the best way to increase motivation is consistently making tiny steps forward. Consistent and small accomplishments create an upward spiral of positivity that fuel greater productivity, which leads to more motivation – all in a self-perpetuating loop. Success in even small accomplishments leads to a surge of dopamine in our brains – causing us to continue to want to move forward. Small goals that are consistently met can gradually be increased, resulting over time in long-term significant achievements.
3. Celebrate small wins. Moving forward on a project you have been procrastinating, delivering a well-rehearsed presentation, achieving satisfied customers – all deserve acknowledgment that you did something well. Find ways to recognize and celebrate the contributions of others – shared wins create a collaborative team environment.
4. Practice gratitude. The act of expressing thanks to another person not only makes them feel better – it makes you feel better! It is a double win-win, especially considering that the person being thanked will be more likely to go on and express gratitude to others.
5. Be present and positive. Over half of our time tends to focus on either past or future events – which can be anxiety producing. Stay focused in the “here and now” and what you can actually control in the moment.
Being able to increase motivation in yourself can bring increased meaning and well-being not only at work but in other areas of your life. Understanding motivation can help you set goals, put stress in perspective, and lead to long-lasting positive change.
