I Cracked My Code For Motivating Myself

Motivation…the feeling that gives you an extra push to power through challenges. We all want more of it, but actually getting motivated can feel like…well, a serious struggle.

Maybe you’ve got a huge project due for school, but every time you open your books, you get distracted by your phone or video games instead. Or perhaps you know you should start exercising and eating healthier, but the thought of changing your usual routine makes you want to hide under the covers.

Don’t worry, you’re totally normal.

What Even Is Motivation?

Psychologists define motivation as the driving force that makes you initiate and sustain a behavior or action.

There are two major types:

Intrinsic motivation is when you do something because it’s personally rewarding or genuinely interesting to you. Like practicing soccer because you truly love the sport itself.

Extrinsic motivation is when you do something to earn an external reward or avoid a punishment. Like cleaning your room to get your allowance or avoid getting grounded.

While both types can motivate action, research shows that intrinsic motivation is way more powerful and long-lasting. A 2017 study found that people who pursued New Year’s resolutions for internal enjoyment were way more likely to stick with them compared to those just chasing external outcomes.

Now that we’ve got the basics covered, let’s get into the real good stuff

Reconnect with your “why”

Sometimes, the simplest solution is the most powerful. When you’re struggling to get motivated, go back to the root of why you wanted to pursue that goal in the first place.

Let’s say your goal is to ace your math class this semester. Maybe back when you set that goal, you had dreams of becoming an engineer and designing cool new tech one day. That is your intrinsic motivation — the inner passion that truly drives you.

You can reconnect with that bigger purpose so you can rekindle the motivation that may have fizzled out when you got bogged down by homework and tests.

Gamify tasks

Some tasks and goals are just…well, boring. Cleaning, studying for a dry subject, working out — our brains are hardwired to avoid stuff that isn’t instantly fun or rewarding.

But you know what can make even the dullest activities more motivating? Turning them into a game.

Research shows that adding elements of play like friendly competition, unpredictability, or whimsical rules can spike motivation and engagement for monotonous tasks.

You could challenge your siblings to a timed race to see who can clean their room fastest. Or make a deal with friends to trade weird snacks every time one of you studies for an hour. Get creative with it!

I used to hate doing cardio at the gym. But then I downloaded an app that lets you “walk” iconic paths around the world, unlocking new terrain as you log more miles. Suddenly, my treadmill routine became a virtual adventure instead of a drag.

Give Yourself a Sweet Reward

Speaking of rewards, using external incentives can be an awesome way to boost motivation for the short-term. The key is picking rewards that genuinely excite you and aren’t just empty calories.

For example, you could set a goal to finally read that book series you’ve been meaning to start…but only if you ace your chemistry test coming up. Or promise yourself a mini-vacation weekend full of bingeing your favorite shows, ordering in, and zero responsibilities if you crush your work deadlines.

According to researchers, incentives are most motivating when they are:

1. Something you truly desire
2. Given immediately after the hard work is done
3. Surprising or unexpected

So maybe after a killer workout, you could treat yourself to that fancy protein shake you’ve been craving. Small, timely rewards can re-energize you to power through even the toughest slogs.

Call In Backup

Pursuing goals all alone is tough. Our motivation naturally ebbs and flows, and it’s easy to get derailed when there’s no one keeping you accountable.

That’s why you should build yourself a motivational support squad — people who will encourage you, empathize with your struggles, and keep you on track when you’re flagging.

This could be joining an online community of people with similar goals. Having a workout buddy to meet at the gym. Or just an awesome friend or family member who genuinely wants to see you succeed and isn’t afraid to call you out if you start slacking.

Having that social support system gives you both an obligation to stay motivated (you don’t want to let your squad down!)

Cut Yourself Some Slack

Okay, despite all these motivation strategies, there will inevitably be times when you just can’t seem to get fired up. When that happens, don’t beat yourself up over it.

In fact, research shows that self-criticism and negative self-talk directly undermines motivation by fueling feelings of helplessness and hopelessness.

Not exactly the attitude you want when chasing big goals!

Instead, reframe those motivation lulls as temporary setbacks, not permanent personality flaws.

Maybe your body and mind just need a short break to recharge before the next push. That’s totally normal and okay!

So when you’re in a funk, be kind to yourself. Go for a nature walk and clear your head. Meditate and get centered. Do something restorative that has nothing to do with your stressful goal. Then, you can reset and come back refreshed.

The human spirit is incredibly resilient. Motivation may crash and burn sometimes, it always does anyway that’s why you are reading this.

Putting It All Together

Getting and staying motivated is like a cosmic dance between different factors. You’ve got to tap into your inner drive, while also giving yourself external boosters like rewards, peer support, and momentum-building activities.

The most unstoppable people out there leveraging multiple motivational tactics simultaneously.

An entrepreneur might:

1. Deeply resonate with their product’s mission (inner drive)
2. Use motivational apps and vision boards to visualize success (external drivers)
3. Join an entrepreneurs’ group for advice and accountability (social support)
4. Gamify their workday with personal challenges and rewards

Don’t just pick one of these tactics — mix and match them based on your specific needs and the nature of your goal. Experiment until you find that perfect cocktail of motivation.

A Final Word

Motivation is complex. It’s deeply personal, constantly evolving, and something we all struggle with at times, no matter how successful or accomplished we become.

There’s no universal prescription or quick fix for motivation. Be patient, self-aware, and have the will to experiment, you can absolutely decode what inspires you to show up, put in the hard work, and crush your biggest, most audacious goals.

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