- 1). Create a rewards list. If you want to lose weight to feel healthier and more attractive, it may seem so far off that you put off heading to the gym. Create a rewards plan; for example, put $5 into a jar for every hour of exercise that you do. Then treat yourself with the money in the jar by buying something you've had your eye on for a while. The short-term rewards are more tangible than long-term goals and may give you the motivational boost you need. Even with these small rewards, constantly remind yourself of the larger goal of what you are working toward.
- 2). Come up with solutions to obstacles. Write down all the problems stopping you from being motivated and committed to reaching your goals. Then come up with a handful of ways to either solve or work around these obstacles. For example, if you are having difficulty staying motivated to eat well because you crave a doughnut every day at 4 p.m., bring a healthy snack to work every day so you aren't tempted.
- 3). Enlist help. When you are having problems, it's always okay to ask for help. Perhaps your problems are emotional and you need to see a therapist to work through them. Perhaps you have an underlying health issue making it difficult for you to focus or perform well, in which case going to a doctor can help. Otherwise, you may simply need a friend to be a support system. For example, people who join weight-loss support groups may find the advice and optimism of the group helpful during low points.
- 4). Take stock of your whole life and make priorities. If you are trying to motivate yourself to run a marathon, for example, but you are falling behind on sleep every night, recognize that you are not simply having a problem with motivation. Your body simply cannot function at high levels without proper rest. So, you may have to give up that hour of television before bed so that you feel energized throughout your run. Tweak other areas of your life to create motivation.