Tim Walsh, M.A.L.P. DPA, Executive Director of Beauterre, shares practical insights in his latest guest column for the Southern Minnesota Press.
Ignite Your Drive: Simple Ways to Boost Motivation
We all have dreams and aspirations—whether it’s to exercise more, eat healthier, learn a new skill, or finally tackle that challenging project. Yet, the path from desire to accomplishment is often paved with the complex challenge of motivation. What truly propels us forward, and what holds us back? While motivation can feel elusive, scientific research offers surprisingly practical ways to cultivate and sustain it.
The Power of Belief
“Whether you think you can, or you think you can’t—you’re right.” Henry Ford’s famous quote perfectly captures the profound influence of our beliefs. When we affirm our ability to achieve daily habits that lead to our ultimate goals, we reinforce a powerful “I can” mindset. Focusing on the value and importance of a goal also heightens our anticipation. Neuroscience reveals that this anticipation triggers dopamine release in the brain, rewarding these “seeking behaviors.”
To fuel your efforts, ask yourself: Why do I have to, need to, or want to work towards this goal? If you can answer that question and recognize that a proven path can work for you, just as it has for others, you’re far more likely to follow it.
Purpose Fuels Action
Human beings are inherently driven by a sense of purpose. While concentrated effort can be mentally taxing, meaning and purpose tap into a deeper well of reserve. By connecting a desired behavior change to your core faith, beliefs, values, or identity, you significantly boost your motivation. Ask yourself: Why do these actions matter to me? What are the greater reasons? How will the envisioned outcome benefit me and others? When you personalize your aspirations, you ignite your drive, because experiencing meaningfulness or realizing purpose is its own reward.
Make it Achievable
Goals need to be challenging but never overwhelming. The key is to break them down into observable, measurable, and achievable actions. Start by clearly writing down your goal and the desired outcomes. Then, identify daily action steps you believe will help you make progress, and commit to monitoring your advancement. This seemingly simple practice has been proven to increase effective effort, perseverance, and even enjoyment in the pursuit of your objectives.
Just Do It: Behavioral Activation
The ancient truism, “A journey of a thousand miles begins with a single step,” is echoed in the “Just Do It” principle, also known as behavioral activation. Taking even a small, meaningful step toward a solution creates momentum, reduces anxiety, and can even elevate your mood. Shifting your focus to the process rather than solely the outcome increases both persistence and enjoyment.
And don’t forget to celebrate daily wins! Acknowledge your progress, even the small incremental steps, with meaningful rewards. Simple acts like crossing an item off your to-do list or tracking your daily steps can be highly reinforcing. However, be mindful not to use external rewards for behaviors you already find internally rewarding, as this can actually diminish your intrinsic motivation.
The Power of Routine and Friction
Willpower is essential for initiating and sustaining new behaviors, and it’s developed through consistent exercise. However, willpower is a limited resource. To reduce the demand on it, your brain prefers to turn desired behaviors into routines. By establishing clear “if/then” rules—such as “at 7 AM, I exercise”—you’re far more likely to follow through. Scheduling these activities in a calendar can also be incredibly helpful.
Another powerful motivational principle is friction. To decrease an unwanted behavior, increase friction by making it as difficult as possible to engage in. For example, if you want to reduce the consumption of sweets, simply don’t keep them in your home. Conversely, to increase a desired behavior, reduce friction by making it as easy as possible. Want to eat more fruit? Keep a bowl of pre-washed fruit readily accessible on your counter.
Connection Counts
Motivation is often contagious. When people you admire are pursuing similar goals, they can serve as powerful role models and sources of inspiration. Consider joining a club or support group with shared aspirations. Inviting trusted friends or family to hold you accountable, provide support, and offer encouragement can significantly boost your persistence in making lifestyle changes. Even a simple daily text update to a friend about your progress can make a big difference in keeping your motivation high.
By understanding and applying these practical strategies—cultivating empowering beliefs, clarifying your purpose, breaking down goals, embracing behavioral activation, establishing routines, managing friction, and leveraging social connections—you can unlock your inner drive and transform your aspirations into reality.
What’s one small step you can take today to increase your motivation?
