introduction
When going through life, most people have a moment in which the thought of quitting or giving up seems much easier than sticking with what they originally planned to do, such as working out, finishing school, or getting through a difficult time at work. This moment is referred to as the “quitting” moment, and it is something that everyone goes through at some point in their life, whether they are pursuing a college degree, an athletic goal, or a business venture.
Motivation is a key factor in achieving long-term success, developing resilience, and achieving growth as a person. Understanding how motivation works and how you can regain your motivation when it fades will give you the ability to achieve your goals and achieve success at the highest level possible. In this article, we will focus on three ways to find your motivation to continue achieving your goals (and not giving up on yourself): reconnecting to your purpose for doing what you are doing, using energy to fuel your motivation rather than willpower, and looking at your setbacks as opportunities to build momentum.
Use Practical Techniques to Reconnect with Your “Why”
Reflect on Your Goals.
Ask Yourself:
- What problems do I want to solve?
- What positive changes do I want to see in my life?
Visualize the Result. - Studies show that engaging the mind through visualization increases the likelihood of achieving
- desired goals due to the activation of the same brain regions as when people actually experience something they visualize.
Connect Your Efforts to Your Identity/Purpose/Beliefs.
Examples:
Fitness = confidence, health, longevity
Career advancement = independence, contribution, security
Differences between Just “Working Hard” and Purpose-Driven Motivation.
Most productivity approaches use discipline as the sole motivator—“Just keep grinding.” While discipline plays a role, it provides limited motivation. Purpose-based motivation operates differently; rather than pushing you through resistance, it pulls you toward action with purpose, thus making effort worthwhile even when progress may be slow.
Use Energy to Motivate Yourself; Don’t Rely on Willpower.
The Willpower Trap.
One of the main reasons people quit their efforts is because they become exhausted, not because they lose their desire. Willpower is a finite resource. Once it’s gone, you lose your motivational ability. Studies of behavior show that decision fatigue and chronic stress both negatively impact self-control and perseverance.
If you’re lacking motivation, it might not be based on attitude, but instead, an energy issue.
Options to Regain Energy and Motivation.
Instead of thinking, “How can I push harder?” think, “How can I recharge?”
Key Strategies for Managing Energy:
Split Tasks into Manageable Portions
Replace the goal of “finishing the project” with “working on this for 15 minutes.” The satisfaction of completing smaller tasks will release dopamine, improving the level of motivation to continue working.
Optimize the Physical Essentials:
Sleep – A single night of poor sleep will dramatically reduce your motivation and concentration.
Nutrition – Maintaining stable blood glucose levels will assist with sustaining mental endurance.
Movement – Participating in light physical activity stimulates the brain and increases cognitive activity.
Reduce Your Decision-Making Overload:
Limit the number of decisions you make on any given day, and utilize routines as a means of conserving mental resources.
The Example of Successful Organizations
Successful companies often arrange for their most demanding assignments to be completed in the morning based on the knowledge that both motivation and concentration diminishes with time. People who create their own day around their amount of energy – rather than the time of day – say they are more consistent in their work and experience less burnout.
The Uniqueness of This Approach
The majority of the time, traditional approaches to motivation will frame motivation as a value judgement based on morality i.e. “You would do this if it were important to you.” The idea of managing one’s energy reframes the concept of motivation as a biological and psychological system which is a more sustainable and compassionate method.
Ways to Reframe set backs into a rebuilt momentum
Set backs are a motivation killer.
When progress stops, to the brain, it feels like the effort has been wasted. By interpreting the stopped effort as wasted, people’s brains create frustration, self-doubt and the desire to quit. However, set backs are data, not a sign of failure.
Someone who has stayed motivated for an extended period of time does not avoid set backs; they re-interpret them.
- Methods to Reframe the Want to Quit
- Shift Your Thinking From Outcome Based to Process Based
Outcome Thinking: “I am not at all where I should be.”
Process Thinking: “I am working on developing specific skills.”
Normalize Struggling
Struggling with your meaningful goals means you are on the right path. If you struggle with a meaningful goal, it is an indication that you are growing, not failing.
Quickly review your set backs.
- What did you gain from the action?
- What did not work?
- What is one adjustment you can make to improve?
Example of Growth vs. Fixed Mindset
According to psychologist Carol Dweck’s researches, she shows that a person with a growth mindset (a person who believes in the ability to grow/learn/change) will have a higher rate of motivation after failure than a person with a fixed mindset. A person with a fixed mindset will view set backs as permanent, whereas a growth mindset individual will view set backs as temporary and therefore have the confidence to continue forward.
Differentiating Between “Positive Thinking” and Reframing
Reframing is not about having a distorted view about problems, or forcing yourself to think positively; rather, it is about thinking accurately about how challenges will allow you to ACT instead of being PARALYZED.
calculation
At times when people feel unable to move forward due to lack of motivation, it is easy to see motivation as something you possess or do not possess. However, motivation can be developed over time. Reconnecting with your purpose can give your current life meaning and provide direction for future goals. Additionally, managing your energy rather than relying solely on willpower allows you to avoid burnout and remain engaged in your activities. Lastly, reframing a setback can be used as a means to generate momentum by converting the setback from a deterrent into a source of strength.
The following are long-term implications for both individuals and companies that recognize motivation is a systematic process based on a person’s purpose, energy level and mindset; those who possess a understanding of how these elements work together in a individual, company, and environment will have a greater likelihood of adapting to change, persisting in the face of adversity, and achieving success in an ever-changing environment.
Call to Action
Next time you want to quit, ask yourself:
What am I actually tired of?
What do I think is a compelling enough reason to keep going?
What’s the smallest action I can take to create progress today?
It’s important to remember that when trying to generate or revive motivation it does not occur all at once but rather through a series of intentional decisions made one at a time.