7 Ways to Renew Your Motivation

by | Feb 18, 2019 | Last updated Feb 25, 2023

It’s that time of year again — the New Year’s resolutions are fading, and along with that goes some people’s enthusiasm to make a change. Motivation can dwindle due to many factors: missed goals or deadlines, slip ups and setbacks, time constraints, or exhaustion — the list goes on and on!

Motivation can be extrinsic or intrinsic. Extrinsic motivations are outside forces that are inspiring you to change. These factors can be wanting to look good in pictures, fit into your favorite pair of pants again, or getting more muscle definition. Finding your intrinsic motivation is another way to light that fire of motivation. It involves discovering what inspires you to change, what truly inspires you to achieve your goals for you, and most importantly, determining what is meaningful to you. Intrinsic motivation is key to long-lasting success!

It can feel impossible and overwhelming to rekindle that motivational fire you once had. How can you go about finding that spark again? Take the next few moments to prioritize your well-being.

Here are some ways to rekindle that spark and reignite that fire:

  1. Try a new activity or exercise! This could be a H.I.I.T (high intensity interval training) workout, walking backwards on the stair stepper, or trying a new class. Switch up your definition of exercise-this does not need to be strictly working out at a gym! Find an enjoyable activity that makes you happy and active, such as playing on the playground with your kids, biking in the park, playing soccer, hiking, or snowshoeing. Ironically, the Latin root of motivation means “to move” so get moving to find that motivation again!
  2. Declutter! Take a piece of advice from Marie Kondo and organize one room in your house. If a room is too daunting of a task, try organizing one shelf or drawer to get that momentum going. Feeling the peace from the renewed cleanliness can help jump start your motivation in other aspects of your routine. Cleaning is an active task and will help burn some calories on top of the tranquility!
  3. Grow your buddy system. Reach out to a friend, family member, coach, or group member to inform them of your goals and chat through your current challenges. They can offer a fresh perspective to your journey and be a renewed sense of support or additional accountability factor.
  4. Reward yourself! Rather than choosing an indulgent food-related treat, pick a new reward such as a massage, workout shorts, spa day, night out with some friends, healthy picnic in the park, bubble bath or an activity that truly makes you smile.
  5. Grab your favorite pen and make a list to ignite your motivation again! Reflect on Your Big Picture (YBP) and Ultimate WHY for your journey. List three aspects of your life that will be affected positively once you reach your goal. Then list three potential downsides of staying the way you are now. Reflect on where you have been and where you want to be in one year, three years, and five years from today.
  6. Try a new form of mindfulness to reignite motivation in yourself! It might seem that you can only practice mindfulness while sitting still and meditating, but it can be done while actively moving too! A recent study discovered that being mindful during your waking and active hours (while walking, standing, swimming, dancing, etc.) can lead to less negative associations with activity. Ignite your fire with any type of movement AND mindfulness for this added benefit!
  • 7. Accept yourself for who you are. Easier said than done. Try to not judge yourself or at least try not judge yourself as strictly! Learn to laugh as you learn from the ups and downs. Self-love begins TODAY not tomorrow! Rekindle that love and take a moment to be more accepting of yourself!

Are you feeling motivated to put one of these tips into action? It doesn’t matter how small the change you’re making — you have to start somewhere! A piece of advice for you as you get started from a wise man named Arthur Ashe: “Start where you are. Use what you have. Do what you can.” Start with a simple tip and go from there as you discover new ways to ignite your flame!