The document provides 5 strategies for staying motivated when working towards a goal: 1) Put your goal on a calendar with target dates, 2) Plan for potential obstacles and how to overcome them, 3) Break large goals into smaller, achievable subgoals to build momentum, 4) Track your progress using tools like to-do lists or progress bars, and 5) Reward yourself for completing tasks and hitting milestones.

1. Five easy ways to motivate yourself
Setting a goal—anything from getting a degree or landing a new job to achieving a
new level of physical fitness—is a big step toward improving your life. But following
through to achieve what we’ve set out to accomplish can be challenging, especially
on those days when motivation wanes. So, how do you follow through on your
commitments during those times when you just don’t feel like putting in the work?
We all lose motivation from time to time. When you’re feeling unmotivated, try one of
these strategies to get yourself back on track toward your goal.
1. Put your goal on the calendar.
2. Plan for imperfection.
3. Set small goals to build momentum.
4. Track your progress.
5. Reward yourself for the little wins as well as the big ones.
1. Put your goal on the calendar.
One way to give a boost to your internal motivation is to create some external
motivation: a target date. Whatever it is you’re aiming to accomplish, put it on the
calendar. You may be working toward a goal with a set finish date built in. Examples
include preparing for a test or taking a course with a fixed end date.
If your goal lacks this structure, you can add it by deciding on a date by which you
could realistically achieve your goal.
Want to run a 5k or marathon? Sign up for a race on or near your target date.
Considering a degree? Research the application deadline and write it down. Aiming
to learn a new career skill? Register for a course and set a target date to finish.
Having a target date not only helps you stay motivated, it also helps you track your
progress—you always know how much further you have to go. This can have a big
impact on your performance.
2. Plan for imperfection.
It’s great to feel excited and confident about achieving your goal, but it’s also
possible to be too optimistic [6]. Not every day will go exactly as planned, and that’s
okay. Life happens.

2. One way to boost motivation on difficult days is simply to plan for them. As you think
about your goal, jot down a list of the things that could get in your way. If you’re
taking an online course, this could include:
1. Losing internet access
2. Getting a phone call in the middle of a study session
3. Having a child home sick
4. Feeling stuck on a difficult concept or assignment
If your goal is to go running everyday, some obstacles might include:
1. Rainy weather
2. Injury
3. Illness
We can’t predict everything that could happen, but we can predict those obstacles
that are likely to happen from time to time based on our unique circumstances.
Once you have your list, make a plan for how to handle the obstacle. How can you
plan ahead for when your internet goes out? Maybe you could keep a few lecture
videos downloaded to your phone or computer for offline access, or you could
identify a nearby coffee shop that offers free wifi.
Now when that obstacle pops up, instead of losing motivation and feeling deflated,
you have a plan in place to keep the momentum going.
Keep in mind that for some obstacles, missing your task is a perfectly acceptable
plan.
3. Set small goals to build momentum.
“If you want to change the world, start off by making your bed. If you make your
bed every morning, you will have accomplished the first task of the day. It will give
you a small sense of pride, and it will encourage you to do another task, and
another, and another.”
Naval Admiral William H. McRaven gave this advice during his commencement speech
at the University of Texas at Austin in 2014. The former Navy SEAL was onto something.
Research shows that frequent small successes can build a sense of momentum that
can in turn drive long-term success, especially early in the process [7, 8]. Whatever
your big goal may be, start by breaking it down into smaller chunks. Getting a new

3. job might be a big goal. Smaller goals could be updating your resume, making a
portfolio website, earning a certification, or attending a networking event.
4. Track your progress.
Seeing progress can be highly motivating [10]. You’ll find many tools out there to help
you track your goals. This could be as simple as a to-do list or calendar where you
can cross off tasks or days as you complete them. Or you might opt for a free tool
like Trello, which allows you to create a personalized digital task board to categorize
your big goal into daily, weekly, monthly, or even yearly sub goals.
Another option is to draw a progress bar on a sheet of poster board or paper. Hang
it somewhere where you’ll see it regularly, and fill it in as you get closer to your goal.
5. Reward yourself for the little wins as well as the big ones.
It feels good to be rewarded for our work. But rewards can also improve motivation
and performance. Rewarding yourself for reaching small milestones and completing big
goals could boost your interest and enjoyment in the work you’re doing [11].
These rewards don’t have to be big or cost a lot of money. Here’s a quick list of
ideas you could use to reward yourself:
1. Take a short break
2. Go for a walk outside
3. Enjoy your favorite snack
4. Read a chapter of your favorite book
5. Spend a few minutes meditating
6. Plan a night out with friends
7. Play an online game
8. Have a long bath or shower
9. Call a friend or family member
Spend a few minutes making your own reward list so that you’re ready to celebrate
your wins, big and small.
Watch this motivational video: https://uii.io/MotivateU-1