Staying motivated can be difficult. Whether in academics, the workplace, or a new fitness routine, it always comes down to discipline compensating for lack of motivation. As we begin the spring semester, motivation is as important as ever as we continue to deal with the few hours of sunlight — and arctic temperatures — we have seen. Here are five ways you can feel more motivated this semester.
Watch a motivational film
Starting with a fun and simple option that may seem silly, I often find motivation comes from art. As a film fan, I naturally gravitate toward movies the most — specifically “Miracle,” the 2004 film by Gavin O’Connor. The movie details the historic underdog performance of the 1980 U.S. men’s Olympic hockey team against the Soviet Union. “Miracle” is my favorite sports movie of all time and always boosts my mood. “The Pursuit of Happyness” by Gabriele Muccino accomplishes the same goal for non-sports fans.
Set specific and realistic goals
People often become distressed because they don’t meet lofty goals they set for themselves — especially around the new year — but being specific about your goal goes a long way to make you feel better. Vague goals can be hard to track and end up causing a blow to self-esteem. A better practice is to write out stepping stones, ultimately shrinking the big goal into a handful of smaller objectives.
Reward yourself
“All work and no play makes Jack a dull boy.” That’s the famous line the character Jack Torrance repeats in “The Shining,” but it also serves as good motivational advice. Working all the time while never letting yourself catch your breath won’t accomplish your goals faster. We do better work and have more fun when we set intelligent goals and reward ourselves for sticking to them. Maybe it’s taking a night off from studying or doing a fun activity with friends. Whatever it might be, make sure you’re giving yourself consistent reasons to celebrate.
Positive self-talk
It is completely normal to feel poorly about yourself, but it becomes unhealthy when dwelling on it. For every bad thing you think or say about yourself, try saying five things you love about yourself. Alternatively, say five nice things about yourself every time you look at yourself in a mirror — maybe every time you walk through a doorway. If it works, keep it. Remember, we aren’t machines. It’s OK to expect a lot from yourself, but it’s important to make sure you’re treating yourself kindly.
Acknowledge how far you’ve come
You may already be familiar with the idea of “playing your highlight reel in your head.” It’s a strategy that psychologists often assign to people and one I used as an athlete when I felt nervous or incapable before a competition. Feeling like you can’t get the grade you want on a test you’re about to take? Think about when you did amazing on a test. It may even help to think of a time or two in the past when you thought you wouldn’t do well on something but did great. The truth is, everybody has made it through a million difficult situations before, but it’s important to be reminded by yourself every so often.
As the spring semester goes on, use strategies that work for you so that you don’t just get through these next months but thrive during them.