Motivation is what drives us to get things done. However, staying motivated isn’t always easy.

In order to keep yourself on track, it’s essential to have clear goals and a plan of action. This will help you stay focused and on task for longer periods of time. Additionally, focusing on intrinsic motivators will help you keep going.

1. Focus on one task at a time

Focusing on one task at a time can increase productivity by allowing you to get into a flow state. This allows you to complete work without distraction and gives your brain a chance to relax and recharge before moving onto another task. To start, try setting a timer when you begin to work and seeing how long you can go before you need to check your phone or inbox.

Remember why your goals are important to you when you're feeling stuck. This can help to keep you motivated, especially if you’re facing challenges like COVID-19, that require more effort than usual. Having a supportive network can also be helpful during tough times. You may even want to consider seeking out a coach for motivational support and accountability.

2. Celebrate your accomplishments

Achieving goals takes time and effort. Even if it feels like you’re making no progress, staying positive can make the difference between giving up and continuing to work at it.

The brain responds to successes with the release of dopamine, a neurotransmitter that increases motivation and attention. So, be sure to celebrate your small accomplishments, like finishing a study session or putting on your workout clothes. [3]

Celebrating with those who helped you reach your goal is important, like family and friends. They’ll appreciate knowing how much they mean to you and will be more likely to support you in the future. You could also treat yourself to something special — like a new laptop or smartphone — in recognition of your success.

3. Read inspirational articles

Sometimes it’s hard to feel motivated. If you are struggling, try to remember that inaction has far worse long-term consequences. Instead, make a plan to overcome your lack of motivation and get the work done.

You can find inspiration by reading motivational books, watching inspirational videos, and listening to podcasts. But the best way to stay motivated is to start new behaviors and keep them up, even if they are small initially.

Another great way to stay motivated is to celebrate your accomplishments. This doesn’t have to be a huge party, but it can be something as simple as getting a good grade on an exam or finding a new job. Lastly, surround yourself with people who support your goals and encourage you to push on. You won’t feel as motivated hanging out with jaded cynics.

4. Keep a positive attitude

Having a positive attitude is the key to staying motivated. It may feel impossible at times, but the rewards of being able to overcome obstacles are worth it in the long run.

Staying focused on your goals is a great way to boost your motivation, as is visualizing your progress. Adding meaning to your tasks by making them more fun also helps. For example, if you are working on a boring task, try pairing it with something enjoyable, like listening to music or calling a friend.

The people you surround yourself with also greatly impact your mindset. Spending time with friends who enjoy their jobs and take challenges in stride can help you stay optimistic even when things aren’t going your way.

5. Make a to-do list

A well-planned to-do list can help you stay motivated in life. However, don’t treat this process as a secondary task you rush through to get to your real work.

Rather than just planning based on what you hope to accomplish, consider asking yourself “what value does completing this task provide?” This will make your tasks less boring and more motivating.

To keep yourself on track, try creating a master list that lays out all of your long-term goals. This might include everything from cleaning out the closet to taking a language class. Then create a weekly project list that includes the projects you need to complete within the next week. Finally, a daily task list can include the immediate tasks you need to do, like calling Aunt Sue or picking up the dry cleaners.