Most of us are well familiar with the so-called flow state, when even the most deeply hidden reserves of our creativity are effortlessly activated, our willpower seems infinite, and thoughts crystallize in our heads, quickly and accurately suggesting the best ideas. When we are motivated to the point where taking action and working, even outside our comfort zone, is the greatest pleasure. This is a state in which we feel that we will achieve success and, generally, we actually do.
But what happens when flow is lacking? Where do we draw motivation from when we feel tired, burned out, or helpless? Can we train our mind and body to overcome apathy?
What is Motivation
What motivation really is is difficult to state unambiguously, because where it is drawn from is a very individual matter. In short, however, it can be defined as a complex network of thought processes occurring in our minds, responsible for taking actions and decisions and directing pursuits. Without motivation, we therefore feel devoid of purpose and meaning in our actions.
Most of us are at least partially aware of the sources of our motivation, but from time to time it’s worth stopping and considering whether the techniques we use are effective and whether we are definitely doing everything to help ourselves achieve our own goals.
Training
Because humans, as a species, are characterized by great diversity, the strength of impact of individual motivational techniques will also differ. However, considering the fact that the vast majority of us feel a strong need for self-improvement, the range of available self-motivation methods is extremely wide.
Here are some effective self-motivation methods:
Set a Goal, Assuming Success
Setting ambitious but realistic goals is important if we want to feel that the actions we take make sense. Even more important is the ability to assume success and strive for it with redoubled strength in situations when doubt or momentary lack of self-confidence comes to the fore. If you repeat to yourself that you will succeed, you strengthen your conviction that your will is strong enough, and in crisis situations you don’t give up but look for solutions - the chances of success only grow.
Permanently Add “NOT YET” to Your Vocabulary
Do you get discouraged when you encounter failure? Are you a perfectionist who always wants to do everything right? When you don’t achieve your goal, your team doesn’t complete the plan, your company doesn’t bring the projected profits, you don’t finish the marathon you’ve been preparing for six months, or you simply can’t complete the simple task you assigned yourself, say to yourself: “NOT YET.” The phrase “NOT YET” builds a springboard for bouncing back from failure and gives you the opportunity to turn it into triumph. Look at the proper reaction as something that builds you up, adds wisdom and strength.
Visualize Your Goal
This method is often used by athletes during preparation for competitions. Goal visualization reminds you why you’re doing what you’re doing and adds self-confidence in itself. It also helps organize actions.
Visualization gives the best results if we dedicate a few minutes to it every day. The point is to reward yourself for the journey you’ve already taken, for the decision you made. It’s important to imagine the details - fill yourself with joy and pride from the success we’ve decided will be ours.
Be Open and Get Inspired!
Open yourself to the wisdom and experiences of other people. Listen, try to understand others’ motivations and relate them to your emotions and experiences. Enrich your knowledge with them. Don’t judge, try not to place your beliefs in a superior position to others’ beliefs. This way you’ll allow yourself not only to get a broader picture, but you’ll also be able to actually rely on the experiences and knowledge of more than one person. The popularity of the saying “Two heads are better than one” has very concrete justification.
Learn to Understand Emotions
According to Tony Robbins, coach and expert in leadership psychology, what drives us is emotions. Robbins argues that listening to our own emotions and working to understand them is the only way to understand what really and long-term motivates us. When we understand what motivates us, it’s easier to listen to the emotions and motivations of others.
Read also
- What is Motivation and Motivating?
- 5 Motivation Strategies from Hannibal
- Self-Management as a Key Competency of the Future
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Frequently Asked Questions
What is the difference between intrinsic and extrinsic motivation?
Intrinsic motivation comes from within — it is driven by personal satisfaction, curiosity, or a sense of purpose. Extrinsic motivation depends on external rewards such as bonuses, recognition, or deadlines. While both can be effective, intrinsic motivation tends to be more sustainable and resilient during difficult periods.
How can I motivate myself when I feel completely burned out?
Start by lowering the bar dramatically — commit to just five minutes of work on your most important task. Burnout often stems from an all-or-nothing mindset, and tiny actions break the cycle of paralysis. Combining this with the “NOT YET” approach from the article helps reframe setbacks as temporary rather than permanent.
Does visualization actually work or is it just positive thinking?
Visualization is more than wishful thinking when done correctly. Research in sports psychology shows that mentally rehearsing specific actions activates the same neural pathways as physical practice. The key is to visualize not just the outcome but also the concrete steps and effort required to reach it.
How often should I revisit and adjust my goals to stay motivated?
Reviewing goals weekly or biweekly keeps them relevant and prevents the disconnect that erodes motivation over time. Circumstances change, and goals that once inspired you may need updating to reflect new priorities. Regular check-ins also give you a chance to celebrate progress, which reinforces the drive to continue.