1. How to motivate yourself :
5tips for self improvement
Let's take a closer look at each of the above tips. Here, we'll break down these self-motivation
techniques, detailing what they are and the science behind them.
1. Put your goal on the calendar.
One way to give a boost to your internal motivation is to create some external motivation: a target
date. Whatever it is you're aiming to accomplish, put it on the calendar. You may be working
toward a goal with a set finish date built in. Examples include preparing for a test or taking a course
with a fixed end date.
If your goal lacks this structure, you can add it by deciding on a date by which you could
realistically achieve your goal.
2. Make working toward your goal a habit.
When you make working toward your goal a habit-an automatic conditioned response-you no
longer have to rely so much on feeling motivated. How do you turn a behavior into a habit?
Identify a trigger.
Choose something that you already do everyday, like brushing your teeth or eating lunch, to be a
trigger for the action you want to make a habit. Write out an "if then plan (also known as an
implementation intention).
3. Plan for imperfection.
It's great to feel excited and confident about achieving your goal, but it's also possible to be too
optimistic. Not every day will go exactly as planned, and that's okay.
One way to boost motivation on difficult days is simply to plan for them. As you think about your
goal, jot down a list of the things that could get in your way.
4. Set small goals to build momentum.
"If you want to change the world, start off by making your bed. If you make your bed every
morning, you will have accomplished the first task of the day. It will give you a small sense of pride,
and it will encourage you to do another task, and another, and another.
Naval Admiral William H. McRaven gave this advice during his commencement speech at the
University of Texas at Austin in 2014.
Research shows that frequent small successes can build a sense of momentum that can in turn drive
long term success, especially early in the process [7, 8]. Whatever your big goal may be, start by
breaking it down into smaller chunks. Getting a new job might be a big goal. Smaller goals could

2. be updating your resume, making a portfolio website. earning a certification, or attending a
networking event.
5. Track your progress.
Seeing progress can be highly motivating . You'll find many tools out there to help you track your
goals. This could be as simple as a to-do list or calendar where you can cross off tasks or days as
you complete them. Or you might opt for a free tool like Trello. which allows you to create a
personalized digital task board to categorize your big goal into daily, weekly, monthly, or even
yearly sub goals
Another option is to draw a progress bar on a sheet of poster board or paper. Hang it somewhere
where you'll see it regularly, and fill it in as you get closer to your goal.
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