Motivation Techniques
Change Your Thinking
Figure out why it’s important to get this done. See the big picture behind what you’re doing
and think about the long-term impact of your actions. How does this step/project/exam connect
to your goals and values? Write down the reasons you need to get this done.
Develop intrinsic motivation. Are you excited to learn? Fascinated or curious about something?
Want a new challenge? Strive to master something? What will you gain from doing this work?
Identify the issue or roadblock. What’s keeping you from working on what you need to? Can
you isolate the issue, or remove/remedy the problem?
Recognize your own patterns. Identify your stall tactics, internal dialogues (“I’ll start my paper
once I beat this level”), and procrastination techniques so you can call yourself on them. If
you’re up for it, invite friends or family members to call you on it when they see them.
Develop a mantra. Find a statement, picture, poster or saying that motivates you. Find creative
ways to remind yourself of it! Increase your positive self-talk/messages and stop any negative
self-talk. Henry Ford said “Whether you think you can, or you think you can't--you're right.”
See the successes you’ve already accomplished. Add a few items to your to-do list just to cross
them off. Build up some momentum – even if it feels a bit phony. Research says we’re more
likely to take advantage of coupon #2,
even though they’re mathematically
identical! (Heath & Heath, 2010).
Make Things Easier for Yourself
Plan out the steps that get your project done. It’s easier to see the project as a series of small
steps and knowing the first step makes it easier to get started. A GPS only tells you about one
turn at a time for a reason. Make the steps small and attainable.
Plan a time to get started on it. If you schedule a time to do it, you’re more likely to actually get
started, rather than waiting until you feel like it. When do you feel like doing something you
don’t want to do? It also helps to think ahead about where you will make time to get things
done.
Plan time for fun breaks. It’s not realistic to study for 5 hours, so you might as well plan when
you’ll take a break, what you’ll do, and for how long so you maintain control of your schedule.
An impromptu 6 hour marathon of Grey’s Anatomy will work against your productivity
.
Minimize distractions and other things you have to say ‘no’ to. Our ability to resist temptation
diminishes each time we’re faced with another temptation. It’s easier to not eat ice cream if you
don’t buy it in the first place. Set up your surroundings and schedule so you make good
decisions. One student had a friend change her Facebook password for her until after finals
week was over.
Point yourself downhill. At the end of the day or the end of the study session, make notes
about what you have left to do and what you need to do next so it’s easy to start up again. By
“pointing your skis downhill” you’re set up in the right direction next time you begin.
