Strategies for Staying Motivated

By Cindy Nelson, Extension Associate Professor

You have set your New Year’s goal, now what? How do you stay motivated to achieve your goals?

There are basically two types of motivation: extrinsic and intrinsic.

Extrinsic motivation refers to behavior that is driven by external rewards such as money, fame, grades, and praise. This type of motivation arises from outside the individual, as opposed to intrinsic motivation, which originates inside the individual.

Extrinsic examples: working to receive a bonus, gaining a reward for an accomplishment, receiving recognition, changing habits based on how you think others may see your body or losing weight to fit into new clothes or look good for a beach vacation.

Intrinsic motivation is defined as performing an action or behavior because you enjoy the activity itself. Whereas acting on extrinsic motivation is done for the sake of some external outcome, the inspiration for acting on intrinsic motivation can be found in the action itself. 

Intrinsic  examples: losing weight because your body feels better, working because you enjoy making a difference, reading a book because you are curious about the subject, etc. Intrinsic motivation is much stronger than extrinsic motivation. Intrinsic motivation can empower individuals to reach their goals.

Here are some strategies to help you stay motivated and achieve your goals:

• Build a Support System. Tell your family and friends you are trying to make changes, and ask them to encourage and support you. Invite them to participate with you.
• Celebrate your successes. Recognize the changes you have already made and be proud of the person you are becoming.
• Focus on the benefits. Make a list of the possible positive outcomes and review the benefits. 
• Expect setbacks. Understand that there are times when you will falter, and this is normal. 
• Don’t expect perfection. Forgive yourself and move forward.
• Be patient. Remember that change is hard and it takes time to form positive habits.
• Have fun! Do something you love. 
• Search for inspiration. Notice others who have made changes and be inspired by their hard work and dedication. Realize that you can do it too!

And last of all, when you feel like quitting, think about why you started!