Motivational Techniques & Strategies That Work

Need help accomplishing your goals?

Here is the ultimate guide to motivation techniques, strategies, practices, and tools for adults and students you can use right now for yourself or others to get more done in life, business, school, at your job, and more!

These are guaranteed to work, as long as you are willing to take action.

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This page has been broken down into two main sections:

  • Long term techniques & strategies
  • Short-term techniques & strategies

It is highly recommended that you start with the long-term section first as these will help you establish a strong foundation for getting more done in your life on a consistent basis.

However, if you want, you can scroll down to the middle of this page where you will find a table of contents with tips based upon what your specific needs or goals are (i.e. weight lifting, losing weight, business, quitting smoking, studying, and so on).

INTRODUCTION: LONG-TERM MOTIVATION

“The secret of success is learning how to use pain and pleasure instead of having pain and pleasure use you. If you do that, you’re in control of your life. If you don’t, life controls you.” – Tony Robbins

The most important thing you need to understand about how motivation works is this:

You will always move towards what you define as being more “pleasurable” and…

You will always move away towards what you define as being more “painful”.

The keyword here is define.

Here is how the mechanics of life works…

  1. Your definitions create beliefs.
  2. Your beliefs create thoughts and attract situations into your life.
  3. Your thoughts and situations cause you to act (or react).

The way human psychology works is that once we create a set of beliefs about what we like and don’t like (or agree with or don’t agree with), they run on autopilot.

When you entered into this world, you have been making decisions each day about what you define as being pleasurable and define as being painful.

Once you make those decisions, you file them away and move along your life and everything you come upon in life gets filtered through those beliefs and they become habits.

For example…

You never need to “find” motivation to eat your favorite foods, get your coffee, or watch your favorite shows.

At some point you made the decision that you loved those things and now you are always (automatically) going to do those things habitually without hesitation or even thinking about it.

They run on autopilot and you don’t have to “find motivation” to do them.

So if you are not motivated to take action when you know you should, it’s because you have defined that as being more “painful” than “pleasurable”.

The ultimate goal here to establish long-term motivation to find a way to make what you want to do to become pleasurable so that you file it away in your subconscious as a habit and no longer have to try and “find” motivation.

It will automatically be there.

STOP AVOIDING YOURSELF

“What you resist persists” – Carl Jung

What this quote basically means is that anything you avoid or put off will just get bigger and louder.

If you are having a hard time finding motivation, that in and of itself is trying to teach you something.

You cannot avoid life.

You cannot avoid your self.

You cannot avoid personal responsibility.

If something is there, it is there for a reason.

It is there to send you a signal and say, “Hey, you need to look at this and do something about it.”

You either need to change your belief about this or, you need to move in a new direction in your life.

You must face it otherwise the issue will just continue to cause you pain because it will build up pressure in your psyche because you keep avoiding it.

What many people fail to realize is that any challenge that presents itself in your life is there to serve you as an opportunity to learn and grow.

However, if you avoid the issue by procrastinating, it becomes your burden.

So stop avoiding your responsibilities, step up and face them, and become the better version of yourself now.

KNOW YOUR “WHY?”

As previously stated, you will always move towards what you define as being pleasurable.

You must have a desire to take action towards what you say you want otherwise you will always be searching for techniques and strategies to motivate yourself.

So the most important thing you must do is have a good reason why you are doing it.

What’s your purpose?

What is so compelling that you will do it without having to try and “find motivation”?

You need to be able to make the statement that says,

I want to accomplish “this goal” because I am sick and tired of:

  • Being overweight and not attracting the man/woman I want in my life
  • Not having enough money to live the lifestyle I deserve
  • Not fulfilling my full potential and looking back on my life with regrets

Or, you can create the positive version statement:

I want to accomplish “this goal” because I am ready to:

  • Have an amazing body that will attract the perfect man/woman into my life
  • Make enough money so that I can live the life of my dreams
  • Fulfill my potential and have an amazing life filled with joy and abundance

Some believe it is better to use the negative “painful” statement because it is usually pain that drives most of our decisions.

Use what works for you.

If you find that you will take action because of the pleasurable outcome, then use that. Or if you prefer using the negative statement, use that.

But the key here is that you must be naturally “excited” to take action.

Excitement is literally your bodies translation that sends you the signal, “This is who I am”.

When you are excited about the goal, vision, outcome, purpose, etc…you won’t have to “find” motivation.

It will naturally be there.

You will be amazed at how much energy you have when you align with purpose.

FACE YOUR FEARS

Chances are, you have some sort of fear or belief of something negative happening that is keeping you from taking action.

Here are the most common fears:

  • Fear of failure
  • Fear of the unknown
  • Fear of rejection
  • Fear of not being good enough
  • Fear of change

Which one (or two) do you think is holding you back right now?

Write down all of your fears.

Look at them.

Then ask yourself these questions:

  • Is this true?
  • What is the worst that can happen?

Then say to yourself, “So what?!”

After you acknowledge your fears, you must now take action.

Jump into them.

Run towards them.

If you do not take action, they will continue to haunt you until you do causing more anxiety and stress.

Think of it like this…

You are waiting in line to get on a scary rollercoaster ride with a lot of big drops.

You know its coming and your stomach begins to churn.

Right as you get to the front of the line, you decide to move to the back postponing (procrastinating) the inevitable.

All you have done is added more time of anxiety and stress where your mind causes you more fear.

But if you go on the ride and deal with the first big drop, everything becomes much easier.

And, most importantly, when you get off the ride you feel stronger because you have faced your fears.

FEAR OF THE UNKNOWN

The most common reason people do not take action towards what they say they want is because of fear of the unknown.

Ask yourself these questions:

  • Why don’t I follow through on what I say I want?
  • Why do I need motivation techniques and strategies?
  • Why don’t I just take action naturally?

One of the main reasons is because you are shifting realities.

I want you to stop for a moment and ponder this sentence:

I am shifting realities.”

The reason this is so important is because all of us are “comfortable with familiarity”.

Wherever you are at right now on your life journey, you are comfortable right there.

For you to become naturally motivated to do the things you want to do, you have to become the next bigger version of yourself.

And this “unknown” is scary.

You must embrace uncertainty and make it your friend.

The unknown is an adventure where you get to discover the “bigger you”.

HOW DO YOU SEE YOURSELF?

We all have a vision in our mind of how we see ourselves in the world.

Our “inner identity”.

How you choose to define yourself directs how you behave.

If you expect to be a person that is chubby, makes $50K a year, attracts average men/women, a smoker, etc. then you will always behave in a manner that supports this.

You have to make the decision right now as to how you want to define yourself.

Set that as your baseline expectation, and you will start to behave in a way that supports that.

Settling for less is a form of laziness.

FOCUS ON WHAT YOU WANT

Most people who lack motivation do so because they are focusing on what they don’t want instead of focusing on what they do want.

You need to have a visual in your mind of what you want the outcome to be.

By doing so, you will then have a visual to associate pleasure with and this will start to motivate you.

For example…

  • If you want a better body visualize yourself as the person who has a great body
  • If you want to make more money visualize yourself already having that money
  • If you want to accomplish a specific task or goal, visualize yourself already having done that

This feeling of accomplishment will act as a motivational mechanism to get you to feel in a specific way.

Keep in mind that your current state-of-being plays a vital role in motivating you to take action.

So if you are coming from a hesitant or fearful place, its going to be very difficult to take action toward your goal.

Therefore, you need to change the way you feel to get you inspired to move in the direction you want.

ACT AS IF

Whoever you want to be right now…

  • The person who exercises consistently getting great workouts
  • The person who runs a successful business
  • The college student with great study habits
  • The person with a successful career

And so on.

How would they behave in every moment of their life?

I want you to visualize how that person thinks, feels, talks, and acts in every moment.

Your ideal self.

How would they behave in every moment of your life?

Do that and you will be that person within a short period of time.

  1. See it – the person you want to be
  2. Feel it – the person you want to be
  3. Be it – the person you want to be

CERTAINTY & RESULTS

One of the most powerful ways to stay motivated is by getting results.

Results are a way your mind gets rewarded for taking action.

When you begin doing anything new in life, it is very important that you see results sooner rather than later and here is why…

In your subconscious mind, you more than likely have a belief that says:

“This probably won’t work”.

This negative belief creates a self-fulfilling prophecy because you decide to try something (with that negative subconscious belief), it doesn’t work, and then you stop taking action and say to yourself:

“See, I knew this wouldn’t work”.

Most people are pessimists and they believe things wont work out for them.

The irony is that people who are optimists (many are arrogant), always believe things will work for them.

This is why the rich get richer and the poor get poorer!

Many wealthy people, especially aristocrats and people from high society, expect everything to work for them so it does.

They only know wealth and success and therefore continue to attract that because its a belief running on autopilot.

Therefore, if you are doing something new, you need to get results immediately so that you can show yourself,

“See, this works!”

And one of the best ways to do that is by being prepared.

There is a famous quote from Abraham Lincoln that goes like this:

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”

What this basically means is that if you are going to tackle a new task or goal, spend enough time learning about it.

Don’t just jump in ill-prepared.

This is where most people make a huge mistake.

For example…

Most people who want to build a strong body and get fit watch a few YouTube videos, jump into the gym, and then get lousy results after a few weeks.

Bodybuilding and fitness is a science that needs to be respected.

There are many facets you must learn (hormones, nutrition, muscle breakdown, BMI, etc.).

Therefore, you have to be willing to take the time to learn the science (i.e. sharpen your axe).

So whatever you want to accomplish, you must respect the craft and take the time to learn it properly.

Otherwise you will get poor results and then not be motivated to do it anymore.

MAKE IT A PRIORITY

“When you want to succeed as bad as you want to breathe, then you’ll be successful!” – Eric Thomas

Is your goal a priority?

Are you eating, sleeping, and breathing your goal?

Are you consumed by it?

When something becomes a “must” for you, then you will move mountains to do it.

But if its just a “want”, a nice thing that you are sort of interested in, you are in big trouble.

Make the commitment to make it a priority.

The people who take the most action in life are those that hit rock bottom.

People who hit rock bottom are actually in a much better place then those who are “comfortable” because when you are comfortable, everything is okay.

But when you hit rock bottom, you have no choice but to take action.

For example…

Have you ever noticed how college students from third-world countries like China and Korea do so well?

It’s because going to college is there way of getting themselves out of that environment.

In their mind, there is no other choice.

They need to be successful because they have no other opportunity.

But kids from the Midwest in the US (not all but some), will party and not focus on their studies because they have multiple fall-back plans (I can still go live with mom and dad).

When you hit rock bottom and have no other choice, you will see yourself always motivated to take action towards your goal without any hesitation.

YOUR ENVIRONMENT

Whatever your priority is right now, surround yourself with positive people who will support that.

Do not hang around people who are settling for less in their life.

Do not hang around people who are lazy or will distract you.

Your mind will subconsciously look around at other people in your life and if you see them behaving in the way you do not want to, you will trick yourself into thinking…

“It’s okay if I slack off because they do”.

It’s very subtle but is one of the main reasons why we lower our standards in life: because other people have.

Find people who are better than you and it will inspire you to become better.

FIND YOUR INSPIRATIONAL MUSE

As stated above, the people you surround yourself with is important.

However, one way to motivate yourself is to find your muse.

What is a “muse”.

In this case, it is going to be the person that is your hero or someone you look up to (like someone you follow on Instagram).

This person has been where you have been in life and has accomplished what you want to accomplish.

Having a muse is important because when your mind sees that someone just like you accomplished something similar, this will motivate you to take action.

For example…

Roger Bannister was the first person ever to run a 4-minute mile.

No one thought it could be done.

But once others saw that he could do it, then multiple people began doing it as well.

Seeing someone else, especially someone we may think is not that “special” do something, will instantly motivate you.

motivation techniques strategies practices tools

SHORT-TERM TECHNIQUES & STRATEGIES

Now that we have set the table…

Use the navigation below to find the tips that best suit you:

See also: How to get motivated

Techniques & Strategies At Work

1. Do work you love

If you hate your job, leave it and find something you love ASAP.

We’re assuming here you enjoy your job and just need a kickstart.

But if you don’t, that’s your problem and none of these tips will work long term. They will just be a bandaid postponing the inevitable.

2. Move your body

Before you start working, do something (jumping jacks, running, yoga, etc.) where you have “got into your body) for at least 20 minutes so that you pump oxygen into your brain.

And ideally you broke a sweat.

3. Plan your weekend

Having a fun weekend to look forward to will motivate you to want to work hard.

Spend money on yourself.

Be luxurious every so often.

The weekend should feel like a mini (yet simple) vacation.

4. Plan a vacation

Have a great one to two week vacation to look forward to as well that is a few months down the road.

Number three and four above act as your small and big rewards.

5. Clear your workspace 

Make sure you have a clean space to work from.

Get rid of all clutter and clean your desk and desktop.

A clean space allows you to think clearly.

6. To-Do List

Have a simple and short to-do list and bang through them with absolute discipline and focus.

Don’t put more than three tasks on there per day.

If you find you finish with extra time left, then you can always add one or more things to it.

For the full list of tips, see how to get motivated to work.

See also: Motivational Quotes For Work & Career

Techniques & Strategies For Athletes

1. Find Good Music

Spend a few hours and create multiple playlists that get you pumped up!

2. Watch YouTube Videos

Watch some YouTube videos of other athletes kicking ass doing what you want. It has the same effect porn does on sex LOL!

3. Use Deep Breathing Techniques

Get oxygen pumping to your brain. Learn how to do the “breath of fire” technique. Do that for ten minutes and you will be pumped!

4. Slap Your Face

Seriously, just give yourself a good whack or two. Cmon lets do this!

5. Use Visualization

Every successful athlete sees themselves winning. They spend time visualizing the outcome.

6. Use Positive Words

Negative self-talk and getting down on yourself is a big killer of motivation. Stay confident yet humble. Always use words from the positive (this is how NLP works).

For example…

If someone just tripped and almost fell, say, “Good catch” rather than “Watch out”.

Do you see how “Good catch” turns the same situation into a positive?

7. Be Grateful For Life

Coming from a place of gratitude will change your entire state of being.

When you are grateful, you let go of all stresses, worries, and anxieties.

What are two things you are grateful for?

Focus on that and change your state.

8. Read Some Inspirational Quotes

Condition your mind every day and surround it with positive words:

Success is what comes after your stop making excuses. – Luis Galarza

It takes courage to grow up and become who you really are. ― E.E. Cummings

There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses; only results. – Kenneth Blanchard

Don’t fear failure. Not failure, but low aim, is the crime. In great attempts it is glorious even to fail. – Bruce Lee

Once you learn to quit, it becomes a habit. ― Vince Lombardi Jr.

Whenever you find yourself doubting how far you can go, just remember how far you have come. Remember everything you have faced, all the battles you have won, and all the fears you have overcome. – Unknown

Don’t be afraid of your fears. They’re not there to scare you. They’re there to let you know that something is worth it. ― C. JoyBell C.

Get more:

Techniques & Strategies For Bodybuilding & Weight Training

1. Stop Being A Wimp

“Everybody wants to be a beast until it’s time to do what beast do!” – Eric Thomas

You wanna be a beast? Then act like one.

No excuses. Just results.

2. Learn The Science

Bodybuilding is a science. To get the body you want you must understand how to train properly.

Spend the money and time and learn it so that you get results fast.

3. Have A Partner

Being accountable is important in accomplishing your goals.

By committing to someone and having a partner, it will make it harder for you to not follow through.

4. Put One Foot In Front Of the Other

If you are at home and not motivated, put on your clothes and just walk towards your car.

Get in the car.

Start driving.

Next thing you know you’ll be working out.

5. Good Music

Spend a few hours to put together a few killer playlists.

If you workout four days a week, try to have four to eight lists so you can keep the music fresh.

Try to get new music at least once a month so you don’t burn out.

6. Watch YouTube Videos

Seeing other people workout will get you pumped.

Find some videos of people stronger than you doing the workouts you need to do.

It’s like watching porn!

7. Good Clothes

Don’t go to the gym in rags.

Unless you are jacked and have a killer body that looks good in anything, find clothes that make you feel good.

8. Pre-Workout

Some swear by them and others think its a total waste.

If you have the money, you can try some pre-workout supplements and see if they help.

Most have caffeine so be prepared to read the labels thoroughly.

9. Breathing Techniques

Do some deep breathing exercises or jumping jacks.

The goal is to pump oxygen to your brain.

While many bodybuilders don’t want to do cardio, its important to get the blood pumping.

10. Read Inspirational Quotes

Push yourself because no one else is going to do it.

You are what you do, not what you say you’ll do.

To be a champion, you must act like a champion. – Lou Ferrigno

Opportunities don’t happen. You create them. – Chris Grosser

Once you learn to quit, it becomes a habit. ― Vince Lombardi Jr.

You will never always be motivated. You have to learn to be disciplined.

Excuses will always be there for you. Opportunity won’t.

In essence, if we want to direct our lives, we must take control of our consistent actions. It’s not what we do once in a while that shapes our lives, but what we do consistently. – Tony Robbins

Everything is energy. Your thought begins it, your emotions amplifies it, and your action increases its momentum.

Anyone who has grown mentally, physically or spiritually knows that growth is not found in comfort.

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Motivation Techniques & Strategies For Entrepreneurs

1. Know Your Purpose

Having a clear vision as to who you serve and what value you are adding will make it much easier to get up in the morning each day to keep pushing and grinding.

2. Listen To Audio Programs

Whether its on YouTube, iTunes, or audio books, find programs that keep your mind sharp and inspired.

3. Go To Networking Events

Surrounding yourself with people in your industry to share ideas and support each other will definitely raise your spirits.

4. Exercise Regularly

Whether it is running, yoga, weight lifting, swimming, etc., find “your thing” where you move your body on a regular basis.

5. Use Breathing Techniques

Keeping your blood pumping and oxygen to the brain is a great tool and practice to keep yourself motivated.

6. Read Inspirational Quotes

Condition your mind each day with positive and uplifting words…

Don’t let your fear of what could happen make nothing happen.

Your true success in life begins only when you make the commitment to become excellent at what you do. —Brian Tracy

Sometimes you face difficulties not because you’re doing something wrong but because you’re doing something right.

When you feel like quitting think about why you started.

In every success story, you will find someone who made a courageous decision.

Hold yourself responsible for a higher standard than anybody else expects of you, never excuse yourself. – Henry Ward Beecher

To be successful, you have to have your heart in your business and your business in your heart. – Thomas J. Watson

Strength is the product of struggle. You must do what others don’t to achieve what others wont. – Henry Rollins

Don’t make excuses, make something incredible happen in your life right now. – Greg Hickman

Your hardest times often lead to the greatest moments of your life. Keep going. Tough situations build strong people in the end. ― Roy T. Bennett

Read more:

Motivation Techniques & Strategies For Businesses & Employees

If you need to motivate your employees, here are some simple techniques:

1. Understand Their “Why?”

Each employee will have some different reasons as to what motivates them so it is important to discover their purpose.

Are they there just for money? Do they really enjoy the work they deliver?

Once you uncover their main reason use that to keep them motivated.

2. Acknowledge Them

A “Thank you” or “Well done” goes a long way. Even to the people you pay a lot of money to.

Everyone needs to feel acknowledged and appreciated.

Even you!

3. Use Positive Words

Whatever you are working on, make sure to speak about it in a positive context.

If someone makes a mistake focus on what you learned from it.

If you don’t want your employee getting down on themselves, always work on extracting the positive from any situation.

And whatever you do, never use sarcasm as that is the number one way to destroy confidence.

4. Focus On Their Strengths

We all have a set of strengths and weaknesses.

Rather than focusing on their weaknesses, focus on their strengths and let them do what they do best.

5. Trust Them

Micromanaging anyone is the sure fire way to say, “I don’t trust you”.

When they see that you don’t trust them, they will lose confidence in themselves.

6. Make Them Feel Important

Most employees don’t really feel important at their company or job.

And when they don’t feel like it is “their company”, then they won’t give you their best work.

If you want your team motivated, help them see that this is “their company” and that they should take pride in it.

7. Incentivize

Of course, money and “goodies” are always the easiest way to motivate your employees.

Try and come up with monthly programs to keep things going.

8. Be Inclusive

One of the biggest mistake execs and “higher ups” do is separate themselves from the “lower people” and create this clique that makes them detached from their core workers.

This is why Mark Zuckerberg worked in a regular desk in the main office space with everyone else as to not separate himself.

Make your team feel like they are a part of the team and they will give you more.

9. Have A Clear Mission

Your mission as a company needs to inspire them. They need to believe that they are part of something that is “changing the world” or helping people in some way.

Keep your vision and mission front and center and remind people that they are part of a plan to help people.

Everyone wants to be helpful in some way.

10. Use Inspirational Quotes

Keep positive quotes up around the office or use them to kick off a meeting:

Good things come to those who believe. Better things come to those who are patient. The best things come to those who never give up.

Stop focusing on how stressed you are and remember how blessed you are.

The secret of happiness: Find something more important than you are and dedicate your life to it. ― Daniel C. Dennett

Failure doesn’t mean you are a failure it just means you haven’t succeeded yet. – Robert H. Schuller

Great minds have great purposes, others have wishes. Little minds are tamed and subdued by misfortune; but great minds rise above them. – Washington Irving

Make the most of yourself….for that is all there is of you. ― Ralph Waldo Emerson

Learn from the past, set vivid, detailed goals for the future, and live in the only moment of time over which you have any control: now. – Denis Waitley

A positive attitude causes a chain reaction of positive thoughts, events, and outcomes. It is a catalyst, and it sparks extraordinary results. – Wade Boggs

See more:

Motivation Techniques & Strategies For Studying & Homework

Chances are, you hate studying or doing homework.

I get it.

It sucks.

But you gotta do it right?

Whatever you do, don’t procrastinate.

Read:

Motivation Techniques & Strategies For College Students

First of all…

Lets hope you are going to college because you want to and not because you have to.

If you are going because of expectations with no purpose or understanding as to how you are going to use your degree, you are in big trouble.

If that is the case, read: What should I do with my life?

However, if you are going to college with a purpose and a clearly defined goal…

Read:

Motivation Techniques & Strategies For Depression

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Motivation Techniques & Strategies For Exercise & Fitness

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Motivation Techniques & Strategies For Job Change

1. Embrace The Journey

Whether you have been let go, fired, or quit…

The most important thing you must do is stay positive and define this experience as an opportunity to create yourself anew.

All too often people who are transitioning do so from a place of fear and negativity.

But if you define this as an opportunity to create yourself again, this is a very positive experience.

The trick here is to stay positive each day.

2. Learn New Skills

One of the best ways to motivate yourself is to sharpen your skills.

When you are working all the time, it can be challenging to take courses or find ways to hone your skills.

Now that you are changing jobs, you can use this time as a way to perfect your craft.

When you become better at what you do, you will feel more confident about yourself.

See also:

Motivation Techniques & Strategies For Your Job Search

1. Let Go Of The Past

If you have had negative experiences in the past, let them go.

You need to enter into this job search with a clean new slate.

Just like you may have had negative experiences with past boyfriends/girlfriends, you don’t want to enter into a new relationship bringing the past with you.

Let it all go.

Seriously.

2. Visualize Your Ideal Job

Before you begin your job search, know what your ideal job looks like.

And, know what your ideal company looks like.

What type of people do you want to work with?

What type of environment is it?

3. Stay Positive

The worst thing you can do is begin your job search in the frame of mind that:

There are no good jobs out there.

All the good jobs are taken.

Nobody will hire me.

And so on.

If you are thinking like this, you are just shooting yourself in the foot.

Just like dating, companies want to hire confident people.

See also

Motivation Techniques & Strategies For Losing Weight & Weight Loss

1. Remember Your “Why?”

Do you remember “why” you decided to lose weight?

Remember that moment when you got fed up and said, “It’s time to make a change?”

Focus on that moment and bring it into the now.

Never let that moment go.

Your reason “why?” is the most important to keep you motivated.

2. Get & See Results

If you want to stay motivated, you need to see results.

Make sure that you are learning everything you can about how to lose weight.

Invest the time and money to do it right.

If you see results each week, this will keep you motivated.

3. Watch Others Like You

It’s important you find other people who have similar stories as you so that you can see that it can be done.

When you see someone else you think, “If they can do it, I can do it”

4. Reward Yourself

No, this does not mean having a cheat day.

In the beginning, you must be more disciplined.

However, you do need to find ways to reward yourself.

Maybe its getting a massage or going to the spa.

Find something other than eating junk food as a way to reward yourself.

5. Read Inspirational Quotes

Use positive words to condition your mind:

Losing weight is a mental challenge, not a physical one. If you can take control of your mind and body, the weight loss will follow.

I don’t care how long it takes me, but I’m going somewhere beautiful.

Exercise to be fit, not skinny. Eat to nourish your body and always ignore the haters, doubters and unhealthy examples that were once feeding you. You are worth more than you realize.

It’s okay to be scared. Being scared means you’re about to do something really, really brave.

Focus on what you want rather than what you don’t want.

Optimism is a happiness magnet. If you stay positive, good things and good people will be drawn to you. – Mary Lou Retton

Good things come to those who believe. Better things come to those who are patient. The best things come to those who never give up.

No matter how hard times may get, always hold your head up and be strong; show them you’re not as weak as they think you are.

See Also

Motivation Techniques & Strategies For The Gym & Working Out

1. Know Your “Why?”

You need a good reason that will always compel you to go the gym.

What is your purpose?

What is your goal?

You need to make it clear as to “why” you are going to be driven to go especially when things are hard and you don’t want to.

2. Find Good Music

Spend the time to create eight to ten really good playlists that you can rotate.

Having good music is the key to having a god workout.

3. Know What You Are Doing

If you want to stay motivated, you need to see results each week.

The only way you will get results is if you know what you are doing.

Take the time and money and invest it in yourself so you know what to do at the gym

4. Watch YouTube Videos

Whatever your goals are, find some YouTube videos of other people exercising and doing what you eventually want to do.

Seeing other people exercise will get you motivated because it will visually stimulate what you will be doing (like porn!).

5. Read Inspirational Quotes

Condition your mind each day with positive words:

When you feel like quitting think about why you started.

Excuses are for those who don’t want it bad enough.

You were born to win. But to be a winner, you must plan to win, prepare to win, and expect to win.

Success in life comes when you simply refuse to give up, with goals so strong that obstacles, failure, and loss only act as motivation.

Take it day by day. Results don’t come overnight. Change doesn’t happen immediately. Keep working towards your goals.

No matter how hard times may get, always hold your head up and be strong; show them you’re not as weak as they think you are.

You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I lived through this horror. I can take the next thing that comes along. – Eleanor Roosevelt

Keep going. No matter what you do, no matter how many times you screw up and think to yourself “there’s no point to carry on”, no matter how many people tell you that you can’t do it – keep going. Don’t quit. Don’t quit, because a month from now you will be that much closer to your goal than you are now. Yesterday you said tomorrow. Make today count.

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Whether you are looking for a new job, entering the new year, quitting smoking, or just want to change your life, these motivational strategies and techniques will help you accomplish your goals!

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