It can be tough to stay motivated when you’re trying to achieve a goal. You might start strong but then lose momentum and find it hard to get back on track. But don’t worry – we’ve all been there. If goals were easy to achieve, they wouldn’t be called goals!
The good news is that there are many things you can do to stay motivated and on track with your goals. Let’s explore a few of them.
Set realistic goals
One of the main reasons people lose motivation is because their goals are either too vague or too ambitious. If your goals are unrealistic, it’s only natural that you’ll start to lose interest and feel like giving up.
Instead, set yourself achievable goals that are specific and measurable. For example, rather than setting a goal to “meditate more” or “get in shape,” set a goal to meditate for 10 minutes every day or to go for a 30-minute walk three times per week.
What are some tips for setting realistic goals?
- Get crystal clear about what you’re trying to achieve
- How will you know when you have achieved your goal?
- Set a deadline for yourself.
- Check in periodically to make sure you’re on track
- Adjust your goal metrics as needed if you’re getting off course
Make a plan
Once you’ve set your goals, it’s time to make a plan of action. What steps do you need to
take to reach your goal?
Again, be specific and realistic in your planning. If your goal is to meditate for 10 minutes
daily, write down when and where you will meditate each day. If your goal is to walk for 30
minutes 3 times per week, schedule those walks into your calendar.
Determine your milestones
In addition to your overall goal, it can be helpful to set smaller milestones that you can
achieve along the way. These milestones will help keep you motivated and on track, as
you’ll be able to see your progress more clearly.
For example, meditating for 10 minutes every day is your goal, a milestone could be to
meditate for 5 minutes every day for two weeks straight. Or, if your goal is to walk for 30
minutes 3 times per week, a milestone could be to walk for 30 minutes 2 times per week for
two weeks straight.
As you achieve each milestone, you can set the bar a little higher each time and continue
progressing towards your larger goal.
As you achieve each milestone, take some time to celebrate your success! Giving yourself
that hit of dopamine will help you maintain motivation and make it more exciting to achieve your goals.
For example, if you reach your goal of walking for 30 minutes 3 times per week, you could
treat yourself to a new pair of walking shoes or a massage. Or, if you reach your goal of
meditating for 10 minutes every day, you could buy yourself a nice journal to use during your
Find a support network
It can be tough to stay motivated when you’re trying to achieve a goal on your own. But if
you have friends or family members who are supportive of your goals, they can make all the
Find an accountability buddy
Having someone who can help you stay accountable to your goals is a great way to stay
motivated. This could be a friend, family member, or someone that’s working towards a
You can create times throughout the day or week to check in with each other to see how
your goals are progressing or to discuss what roadblocks you ran into.
Join an online forum or community of people with similar goals
Online communities can provide great support, motivation, and advice for people working
towards similar goals. There are forums and groups for just about every kind of goal you
might want to achieve, so do some research and find one that aligns with your goals.
Find a coach or mentor who can help you stay on track
If you’re struggling to stay motivated, working with a coach or mentor might be helpful. This
is someone who can help you develop a plan to reach your goals and give you the support
and accountability needed to stay on track.
Studies have shown that envisioning yourself succeeding can help boost the motivation you
need to keep going.
Take some time to visualize what it will feel like once you reach your
What will your life be like?
How will you feel?
There are many ways to practice visualization, so find one that works for you.