8 Ways to AMP UP Your Motivation

NOW THAT YOU KNOW WHAT'S HOLDING YOU BACK, try one or two of these expert-approved strategies to help you shore up your motivation to accomplish any goal.

- ARRICCA ELIN SANSONE AND SARAH DIGIULIO

Implement a policy.

Try using implementation intentions, which are "If/then" statements that give you clear guidelines for what to do in certain situations. For example, if you want to fit in more physical activity, tell yourself, "If it's Monday at 7 a.m., I walk outside"; "If it's Tuesday at 8 a.m., I go to the gym"; or "If I go into a building with stairs and an elevator, I will take the stairs." "You specify an action and a time or circumstances, so instead of asking, 'Is this a good day to exercise?' you will already have instructions in place," says Grolnick. "It takes the question of motivation out of the moment."

Identify practical barriers.

Figure out what's keeping you from doing what you have to do and address that, says Elizabeth Grace Saunders, a time-management coach and the author of The 3 Secrets to Effective Time Investment. For instance, maybe you've been putting off hanging new curtains because you don't know how. Once you take a moment to realize that and acknowledge that you may just need to watch a YouTube video or text a friend for help, hanging the curtains should feel more manageable.

Focus on the first step.