7 Ways to Renew Your Motivation

Motivation comes and goes in waves. Where did yours go and how can you get it back? Check out these tips to find your motivation again!

The Thrive Global Community welcomes voices from many spheres on our open platform. We publish pieces as written by outside contributors with a wide range of opinions, which don’t necessarily reflect our own. Community stories are not commissioned by our editorial team and must meet our guidelines prior to being published.

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!

    Share your comments below. Please read our commenting guidelines before posting. If you have a concern about a comment, report it here.

    You might also like...

    masterzphotois/ Getty Images

    What is Extrinsic Motivation and How Does it Help Us?

    by Jessica DuBois-Maahs

    Who To Call When Motivation Wanes

    by Morgan Mitchell
    <span>Photo by <a href="">ÁLVARO MENDOZA</a> on <a href="">Unsplash</a></span>

    Who moved my goalpost?

    by Sanil Pillai

    Sign up for the Thrive Global newsletter

    Will be used in accordance with our privacy policy.

    Thrive Global
    People look for retreats for themselves, in the country, by the coast, or in the hills . . . There is nowhere that a person can find a more peaceful and trouble-free retreat than in his own mind. . . . So constantly give yourself this retreat, and renew yourself.


    We use cookies on our site to give you the best experience possible. By continuing to browse the site, you agree to this use. For more information on how we use cookies, see our Privacy Policy.