How do I get motivated?

How do I get motivated?

This activity is also printable! Download files here (Google Drive)

Let your energy take root

If you sometimes feel stuck or overwhelmed, you’re not alone. Especially when it comes to school, finding the motivation to do your work can be difficult. It might hit you during finals week, in the middle of a long sports season, or when starting a new project. The good news is this is completely normal.  Some of the most successful athletes, artists, and leaders have faced the exact same challenge. The problem isn’t new, and the solution isn’t a mystery. It’s not a magic pill or a sudden burst of energy. Lasting motivation comes from building a set of skills. Think of it like strengthening a muscle. It takes practice, but the results are worth it. Today you’ll learn some strategies that will help you break through the staleness that comes when we feel overwhelmed, stressed, or stuck. They’ll help you hit a big red "RESET" button on those feelings, and begin to build a solid foundation and work ethic.  So, how do you build that foundation? Start with the “What,” “Why,” and “How.”

The "What"

The first step is to decide what you actually want. Without a clear target, it’s easy to drift, pushed around by daily routines and expectations. It’s like a ship without a rudder. While some drifting is fine, it shouldn’t be the whole journey. Take a moment to define a direction. What is the goal? It doesn’t have to be monumental. Maybe it’s “I want to raise my math grade,” “I want to make the team,” “I want to learn a new song on guitar,” or even “I want to feel less stressed.”  The brain works more effectively when it has a clear objective. Defining the “What" gives your mind a destination to focus on.

The "Why"

This might be the most important step. Why do you want the things you do? The answer provides the fuel. Why aim for better grades? Is it to get into a specific college, to prove something to yourself, or to open up future opportunities?  Why try out for a team? Is it for friendships or the love of the sport? Do you enjoy the challenge of competition? Connecting actions to a deeper "Why" transforms them from chores into meaningful steps. Shift your mindset from "I have to do all these things" to "The things I do matter to me, both now and in the future." This will enable you to thrive, instead of just surviving.

The "How"

There is no substitute for action. The only way to become a better writer is to write. The only way to get faster at running is to run. This is the way.  Turn intention into a plan. Grab your phone, a calendar, or a notebook and write down a few simple, actionable steps. This will help you turn your goal into a concrete plan. It’s natural to feel hesitant about the work involved, but the key to lasting motivation in any area is to lean into it. The more engaged you become, the more you’ll discover a sense of mastery and enjoyment.  Obstacles aren’t roadblocks, they’re the path forward. Start gently, take a small step, and let that action build momentum.

Start where you are

Be realistic. It doesn’t help to pretend the situation is different. If a grade is low, start from that exact point. Talk to the teacher or schedule time with a tutor. The most effective progress begins by honestly assessing the current situation and working the problem from there.

Start small...but start

Often, the hardest part starting. Feeling overwhelmed, behind, or embarrassed can be paralyzing. It’s a lie to believe you are powerless to change an outcome. Reject that thought.  Even the tiniest action is proof that you have agency. The first step, no matter how small, is a victory.

Find a buddy

Nobody has to go it alone. Everything is more fun and less daunting with a partner. Join a study group. Find a friend who is also trying to get in shape. A buddy provides support, makes the process more enjoyable, and keeps motivation high.

Create accountability

Sharing a goal creates a powerful source of accountability. Let a trusted friend, coach, or family member know about the plan. Checking in with them creates a positive sense of responsibility. This builds a team that can act as a source of power to inspire you to keep going.

Not everything will work out perfectly on the first try. Try to see setbacks as essential data, not failures. They’re lessons that teach what works and what doesn’t. When things don’t work out, learn from the experience, adjust the approach, and go again.  The time for self-criticism or focusing on past mistakes is over. Find your “What,” “Why,” and “How.” Start where you are, take that first small step, and do the work. Move forward with the confidence that every experience, good or bad, adds to knowledge, and builds resilience.

Next