Motivation comes and goes. Some days we handle everything smoothly and feel very productive. The next day, we want to hide under the covers and do nothing. Luckily, science has found simple, quick, and effective ways to help you get motivated again and stay inspired.
Have you noticed most people choose January 1st to start over? Yes, it’s New Year’s Day and a good reason for a reset. But you can do the same on July 28th or any other day.
Any day can be your fresh start. This idea can give you new energy. Researchers from the Wharton School of Business say that dates like New Year or birthdays help us let go of past failures and see life from a new angle. This, in turn, boosts motivation.
Think about recent events. Maybe you got a promotion or broke up with someone. Use any event as a starting point. Sit at your desk, take your phone, and write yourself a short note. For example:
"I complain I’m busy but waste a lot of time. Starting today, I will use every minute better and be more efficient." "Enough putting off starting my business. I won’t rush it. I’ll do it as a side project and see where it leads. Today, I’ll start working towards this goal." Remember, your promise only works if you believe in it.
Eat a piece of chocolate This takes about one minute.
Chocolate has health benefits that are well known. It boosts serotonin, which helps calm us, and phenylethylamine, which makes dopamine. Both chemicals help keep you motivated, at least for a little while.
Make a promise to yourself This takes about 3 to 5 minutes.
Write down a clear goal, like losing 5 kg by June or becoming an entrepreneur this year. Then ask a friend to help hold you accountable. For example, give them 5,000 rubles. If you reach the goal, get the money back. If not, your friend donates it to charity.
This method fights a common bias called hyperbolic discounting. This bias makes us prefer small, quick wins over bigger rewards later. For example, most will choose to watch TV now instead of going for a run, because watching TV feels good immediately. But the running has longer-term benefits like losing weight. Making a promise locks you into your goal.
If you avoid easy choices, you risk losing money and breaking your promise. Your goal will also be clearer and easier to reach. If you don’t succeed, you help others in need. That makes your effort a small victory in itself.