To become successful in the gym, at work or as an entrepreneur, staying motivated is important. But this isn’t always an easy task, luckily there are many ways to improve motivation and build good habits.

One of the most important things to do if you’re not motivated is to change the way you see the task. We often think of reward or punishment as motivators but often that doesn’t help, it’s better to make the task itself rewarding. This can be done many ways.

Choose to do the work.

People who quit smoking have a better success rate if they do it for themselves rather than quitting because someone else told them to. So make the decision to do things because you want to, not because you have to. If you do something just to get a reward, you can easily start thinking of work as this negative thing you have to push trough in order to get what you want. This even applies to things you actually enjoy doing. So it’s better to make the task your mission instead of the reward, this way the work becomes something you WANT to do. Another way to do this is to try learning something new, maybe do it a new way or try to do it better. This way your goal is to improve yourself instead of just doing the job, which also gets it done in an effective way.

Set goals.

This is probably my favorite piece of advice, and there’s a reason for it. Setting goals creates a clear vision on what you want to accomplish. It makes it easy to track progress and to stay motivated. A great way to procrastinate less is to divide big goals into smaller achievable goals.

Set S.M.A.R.T goals, Small, Measurable, Attainable, Relevant and Time-bound. I’ll go more in-depth on this in an article on procrastination, but the smaller goals are easier to achieve and it makes it easy to track progress.

Plan breaks.

If you’re going to do something that takes a lot of time it’s okay to schedule a break. When you do this it’s easier to stay focused before the break and it’s easier to continue working after. And since it helps reduce distractions and keeps you motivated, you don’t have to feel bad for taking a break.


Everything around you influences your motivation, from the people you hang with to the videos you watch on YouTube. If you surround yourself with high achievers you’ll be more motivated yourself, unfortunately this goes both ways so if you are surrounded with negative people they’ll have a negative effect on you.

If I’d share a kitchen with a friend who doesn’t care about fitness, I’d probably eat differently than if that friend was someone who counted macros. This might even occur subconsciously.

Watching high achievers on YouTube, reading books or talking to them on the phone can also work wonders for your motivation. So if you know someone who sets big goals talking to them might boost your motivation.

Willpower can be trained and should be prioritized.

An average person makes about 35 000 decisions per day.

Studies have shown that making hard decisions become even harder later in the day, so due to decision fatigue you should start with the most important decisions. The good thing is: willpower can be trained. As you make more decisions and push yourself it becomes easier to do just that. Setting goals is a good way to fight decision fatigue, another good way to improve is to plan your days.

As you keep doing new things and form good habits all of this becomes easier. If you skip the gym one day you shouldn’t let that bring you down, habits take a long time to form and failing one day does not affect the time it takes. So just stay consistent and measure improvement and I guarantee you’ll see results no matter what you want to achieve.

If you have questions or want to know more about something, you can leave a comment or Email us.


  1. Great stuff, thanks for sharing! 🙂

    I agree that your environment and the people you surround yourself with are so important when it comes to forming healthy habits. Feeling positive and have a positive supportive influence around you encourages you to make lasting changes.

    At the end you mention to just keep pushing through and this is important. I find tracking habits is a great way to do this, whether it be using a journal or a phone/tablet app.

    Loving the content, keep doing what you’re doing 🙂

    PS – On a related note, I’m on the hunt for feedback for my new show The HERO Podcast! It’s all about creating healthy habits. The episode I did with Derek Doepker might be of particular interest to you where he discusses making lasting changes. You can check it out (and maybe leave a short review if you like) here:

  2. Thank you for this post! Great tips. As a new blogger trying to manage work, school, family, and life’s responsibilities (like fitness), I can say that it has been a challenge trying to make time for writing as a hobby! I’ll definitely keep your tips in mind, and re-read it whenever necessary.

  3. This was a really cool post, in a time and place where our environment is aiding us to be well…anything BUT healthy it’s imperative we stand with those who are motivated in order to overcome our feelings.

    Have you seen Scott Geller’s, The Psychology of Self-Motivation?Your post reminded me of it.

  4. Completely agree! I will start setting smaller goals for me, like losing a certain amount of kg every 2 weeks. That way I’ll feel better about achieving what I want, and the goal won’t seem so far away anymore!

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