Motivation
Motivation can be tricky because it is strengthened most following action rather than preceding it. An idea is motivating, but moving on that idea is what really makes it grow. The best way to stay motivated is to create systems and habits that keep you moving forward, even when motivation is low. James Clear in Atomic Habits said we don’t rise to the level of our goals; we fall to the level of our systems. Remember this!
Here are some key strategies:
1. Set Clear, Achievable Goals
• Use SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound).
• Break big goals into smaller steps to avoid feeling overwhelmed.
What is your goal? Remember to make it a positive, not a negative. Instead of sobriety or not getting angry, reframe those to living in recovery or being more patient.
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2. Connect to Your Why
• Ask yourself: Why does this goal matter to me?
• Find a personal and meaningful reason behind what you’re doing (e.g., improving mental health, helping others, regaining confidence).
What is your why?
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3. Start Small & Take Action
• Action breeds motivation. Don’t wait to feel motivated—start with small, manageable tasks, and motivation will follow.
• Example: If you struggle with exercise, commit to just 5 minutes. Once you start, you’ll often continue longer.
What actions are you willing to take to start?
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4. Create Routines & Systems
• Build habits around your goal so it becomes automatic.
• Example: If you want to read more, set a specific time and place for reading daily.
What routine will you build to achieve this goal? Be specific
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5. Remove Barriers & Make It Easy
• Reduce friction by preparing in advance (e.g., lay out workout clothes the night before).
• Make unwanted habits harder (e.g., keep junk food out of the house).
What barriers can you remove? What unwanted habits can you make harder?
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6. Use Rewards & Accountability
• Reward progress with something enjoyable (not necessarily material).
• Find an accountability partner or coach to check in with.
What rewards will you institute? Who might be an accountability partner?
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7. Track Your Progress
• Seeing progress, even small wins, increases motivation.
• Use a journal, habit tracker, or app to monitor growth.
How will you track your progress?
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8. Accept That Motivation Fluctuates
• No one feels motivated 100% of the time.
• Have a default action for low-motivation days (e.g., instead of skipping exercise, do just one stretch).
What is your default action for low motivation?
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9. Focus on Identity, Not Just Goals
• Instead of saying “I want to write a book,” think “I am a writer.”
• Adopting the identity of the person you want to become makes habits easier to stick with.
What is your identity with this goal? Remember step 1.
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