How To Motivate Yourself To Change Your Behavior: 5 Strategies

Have you ever found yourself stuck in a rut, unable to break out of undesirable habits? Do you feel that nothing seems to change no matter how hard you try? If this sounds familiar, don’t worry!

Motivating yourself to make changes can be difficult, but it isn’t impossible. So, how to motivate yourself to change your behavior?

With the right strategies and tips, anyone can learn how to motivate themselves and turn their life around. Read on for advice on how to get started making positive changes today!

Change is hard. Whether it’s a small tweak or an enormous overhaul, the process of shifting your behavior can be daunting and overwhelming.

But that doesn’t mean you should give up on making positive changes in your life; instead, with just a few simple strategies, you can find the motivation to make lasting change happen. Read on to learn how to motivate yourself to change your behavior – and stick with it!

Identify The Behavior You Want To Change

First things first, get crystal clear on what needs fixing. Maybe it’s time to ditch the after-dinner ice cream habit or finally start waking up early enough to see the sunrise. The trick here is specificity. Instead of saying, “I want to be healthier,” try, “I want to eat more veggies and less junk food.”

Why Clarity Matters

Clarity makes goals tangible and achievable. Vague goals are like trying to hit a target in the dark—super frustrating and nearly impossible. When you know exactly what behavior you want to change, you’ve got a solid starting point.

Need more convincing? A study from the Dominican University found that people are 42% more likely to achieve their goals simply by writing them down. That’s the power of clarity.

The Impact of Unchanged Behavior

Think for a minute about why this behavior has to go. What’s it costing you? More importantly, what’s it stopping you from doing?

Maybe your nightly Netflix binge is robbing you of quality sleep, which makes you groggy and unproductive the next day. Or perhaps your smartphone addiction is eating into time you could be spending on creative projects. Knowing the negative impact helps you feel more motivated to make a change.

The Positive Flip Side

Now, let’s flip the coin. Imagine how much better life would be if you nailed this change. Better health? More time? Improved relationships? If you skip the nightly ice cream, maybe you’ll feel more energized.

Swap an hour of screen time for a walk, and you could boost your mood and creativity. Get pumped about the positive outcomes; they’ll serve as a powerful motivator.

Write It Down

Grab a pen or tap it out on your phone: write your specific behavior change goal. Seriously, put it in writing. This isn’t just a feel-good tip; it’s backed by science. When you write down a goal, it becomes more concrete and you’re more likely to follow through.

Pin it where you can see it daily: your bathroom mirror, the fridge, or as your phone’s lock screen. This constant reminder keeps your goal at the top of your mind and is hard to ignore.

Don’t Skip Self-Reflection

Take a minute to consider why you haven’t made this change yet. Fear of failure? Lack of time? Identifying these roadblocks helps you tackle them head-on.

When you know what’s stopping you, you can create strategies to overcome those obstacles, making the path to change a whole lot smoother.

How To Motivate Yourself To Change Your Behavior

Develop An Intrinsic Motivation

Decades of scientific research show that intrinsic motivation (IM) is a powerful “engine” of learning and positive development^[1]. 

Developing intrinsic motivation is an important aspect of changing behavior. When you are intrinsically motivated, you are motivated by internal factors, such as the personal satisfaction and enjoyment that come from achieving a goal, rather than external factors, like rewards or punishments.

By understanding the benefits of changing your behavior, you can develop intrinsic motivation and achieve lasting results.

Recognize the Benefits

One way to develop intrinsic motivation is to recognize the benefits of changing your behavior. Take the time to think about how making a change will improve your life.

Identify the positive outcomes that you will experience as a result of your new behavior. For example, if your goal is to exercise regularly, the benefits might include better health, increased energy, improved mood, and a sense of accomplishment.

Focus on the Positive

It’s also important to focus on the positive aspects of your new behavior rather than the negative aspects of your old behavior. When you think about the positive aspects of your new behavior, you will be more likely to feel motivated and excited about making the change.

Furthermore, how we talk to ourselves can significantly impact our motivation and self-esteem. Use positive self-talk to reinforce your progress and build confidence in your ability to achieve your goals. Speak to yourself kindly, remind yourself of your past successes, and focus on your strengths rather than your weaknesses.

Align Your Values

Aligning your values with your goals can help you develop intrinsic motivation. When you connect your goal with your personal values, you will be more motivated to achieve it.

For example, aligning your exercise goal with those values can make it more meaningful and motivating if you value health and wellness.

Visualize Success

Visualizing yourself achieving your goal can also help you develop intrinsic motivation. Close your eyes and imagine yourself engaging in the new behavior and experiencing the benefits. Use all your senses to make the visualization as vivid as possible. This will help you connect with the positive emotions associated with the new behavior, making it more motivating.

Visualization is a powerful tool for motivation. Take a few moments each day to visualize yourself achieving your goals and experiencing the benefits of your changes. This can help you stay motivated and focused on your goals.

Incorporate Mindfulness

Incorporating mindfulness can also help you develop intrinsic motivation. Mindfulness involves being fully present in the moment and non-judgmentally observing your thoughts and emotions.

When you practice mindfulness, you become more aware of your internal experiences and can connect with your deeper motivations. Mindfulness can also help you stay focused on your goal and remain motivated, even when facing challenges.

Change Your Environment

Ready for a fresh start? Sometimes, your surroundings are the biggest hurdle in your self-improvement journey. Here’s how to switch up your environment to fuel that awesome change you’re after.

Rearrange Your Space

Ever feel like your room’s working against you? Maybe it’s time for a mini-makeover. Move furniture around to create a more open, airy vibe. Toss out clutter that’s been collecting dust.

Do you have piles of clothes from last year? Donate or recycle them. Your space should scream “fresh start,” not “echo chamber of old habits.”

Use Visual Cues

Visual cues can work wonders to keep you on track. Need to drink more water? Place a funky water bottle on your desk. Want to hit the gym? Leave your sneakers out, ready for action. Visual reminders keep your goals in sight and at the top of your mind, nudging you to stay focused.

Limit Distractions

Is your phone constantly stealing your attention? It’s time to set some boundaries. Use app blockers or set your device to “Do Not Disturb” during work and focus periods. Want to read more books? Create a cozy reading nook far away from the tempting glow of screens.

Create Dedicated Zones

Assign specific activities to different areas of your home. Work in your kitchen? No bueno. Transform a corner into a dedicated workspace. Keep relaxing in your living room and work out in a designated fitness zone. This way, your brain knows when it’s grind time versus chill time.

Surround Yourself with Positivity

Fill your space with things that make you smile. Photos of epic memories with friends, uplifting quotes, or even houseplants that add a dash of green and life to your room. Positive vibes are essential in keeping your spirits high on your journey to change.

Incorporate Natural Elements

Feeling blah? Nature’s got your back. Open windows for fresh air and sunlight, which can lift your mood and energy levels. Bring in plants to purify the air and add a touch of green. Even a small cactus can make a big difference in how you feel.

Leverage Social Spaces

Your surroundings aren’t just physical—they’re social, too. Join a coworking space if you’re freelancing or a favorite café for a change of scene. Being around others who are also working can give you that motivational boost you didn’t know you needed.

Regularly Update Your Environment

Think of your space as a living entity; it should evolve as you do. Seasonal cleanups or occasional redesigns can keep things fresh. This continual update keeps you excited about your environment and the changes you’re implementing in your life.

Set Achievable Goals

Rather than creating unrealistic goals that are impossible for you to reach, set smaller objectives that will help you create measurable progress toward the bigger goal.

Set short-term goals that are achievable within days or weeks so that each time one is accomplished, there’s a sense of accomplishment, which helps build momentum and enthusiasm for further action.

These successes also provide evidence of progress toward achieving larger goals – providing additional motivation for continued effort.

Start With A Clear Goal

Starting with a clear goal is crucial in the behavior change process. By defining what you want to achieve, you create a clear target to aim for and a sense of purpose for your efforts.

It is important to ensure that the goal you choose is something that you genuinely want, not just something that you think you should want or that others expect of you. When your goal is truly meaningful to you, it can provide a strong source of motivation to keep you going when things get tough.

Writing down your goal and keeping it somewhere visible can also serve as a helpful reminder of your purpose and help you stay on track. Consider setting a deadline for your goal as well, as this can provide additional structure and help you stay focused on achieving it.

Break Down Goals Into Smaller Steps

Massive goals may seem like climbing Everest without oxygen. Break ’em down. Instead of “get fit,” aim for “work out 30 minutes daily.” Whether it’s studying a new language or acing a work project, bite-sized steps keep you moving.

Plus, hitting mini-goals gives you a confidence boost that fuels your fire. So, think small steps. Tackle ‘em one by one.

Use the WOOP Method

WOOP it up! No, seriously. WOOP stands for Wish, Outcome, Obstacle, Plan. First, wish for something you really want. Next, visualize the best outcome. Then, identify obstacles. Finally, make a plan to overcome them.

For example, if you’re dreaming of running a marathon, wish for it, picture yourself crossing that finish line, recognize the late-night Netflix binge as an obstacle, and plan to set an earlier bedtime. It’s all about turning dreams into actionable steps.

Develop A Plan And Stick To It

Once you have set achievable goals, you now want to create a plan, which is crucial to changing your behavior. Let’s explore how to structure your roadmap to success.

Plan for Imperfection

Perfection? It’s a myth. Life’s messy, and things happen. So, when you design that master plan, leave room for slip-ups. Didn’t hit the gym after work? No biggie—adjust and go for a run the next morning. Flexibility makes your plan unbreakable.

Include some buffer time in your schedule. If you aim to read a book a week, fine but don’t sweat if you miss a couple of days. Just pick that book up and keep going. The key is to keep moving forward with no guilt attached.

Make It A Habit

Ever heard the saying, “We are what we repeatedly do”? Yep, that’s Aristotle. Consistency is your best friend when it comes to locking in those new behaviors. To create new habits, you want to learn more about habits first.

A great way to implement habits into your routine is habit-stacking, where you attach a new habit to an existing one. Want to journal every night? Do it right after brushing your teeth.

Track Your Progress

Kicking old habits to the curb and adopting new ones isn’t just a one-time gig—it’s a journey. And like any good journey, you gotta keep tabs on where you’re headed. Keeping track of your progress does wonders for keeping your eyes on the prize.

Use SMART Goals

Set goals that don’t leave you guessing. SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound. This framework can help you create a clear, actionable plan for achieving your goal and ensure that you’re progressing in a structured and systematic way.

Instead of saying, “I’ll work out more,” try something like, “I’ll jog for 30 minutes three times a week for the next month.”

• Specific: Pin down exactly what you want to achieve.
• Measurable: Numbers matter—track progress by counting or documenting.
• Achievable: Don’t aim for the moon if you’ve never left the couch.
• Relevant: Make sure it lines up with your bigger picture.
• Time-bound: Deadlines, people! They keep you accountable.

Monitor and Reflect

Keeping an eye on what you’re doing and having a mini brain check every now and then can work wonders.

• Journal it: Jot down your daily wins and hiccups. Writing helps things stick.
• App it up: There are tons of apps like HabitBull, Streaks, or even a plain ol’ calendar to capture your progress.
• Reflect on the regular: Look back at what you’ve written. Celebrate small victories, and tweak things that didn’t go so hot. Regular reflection keeps you in tune with your journey.
• Buddy System: Share updates with a trusted friend—it brings in that extra layer of accountability.

Take One Step At A Time

When setting out on any journey – physical or otherwise – having too many steps at once can cause confusion, frustration, and eventually burnout before reaching the desired destination.

Instead, break down large tasks into manageable chunks, making them less intimidating while still allowing forward motion toward success.

Reward Yourself For Small Victories

Learning how to reward yourself along the way makes all efforts feel worthwhile even if they seem insignificant; plus, rewards serve as extra incentives throughout difficult times during long-term projects, helping keep levels of energy high until completion marks victory over old habits and welcomed welcome arrival of new ones.

It’s essential to take time to celebrate your successes along the way. When you achieve a goal or reach a milestone, take time to acknowledge and celebrate your progress. This can help build momentum and motivate you to continue working towards your goals.

Hold Yourself Accountable

Holding yourself accountable for your progress can help keep you motivated and on track. Set up a system of accountability, such as regularly checking in with a friend or writing down your progress in a journal. This can help you stay focused on your goals and provide a sense of accomplishment as you see your progress.

It’s easy to become stuck in cycles of self-doubt during times when motivation dwindles, but having friends, family members, or other professionals who understand similar situations provides the support needed to push through tough spots.

Plus, knowing someone has faith in their own abilities often serves to increase confidence and take necessary risks to achieve desired outcomes.

Help Yourself To Stay Motivated

Knowing why you want to change? That’s your secret weapon. Think about what pulled you to make this shift. Is it for better health, more energy, or simply to feel awesome every day?

Whenever you feel like giving up, remind yourself of this reason. Create a vision board showcasing your goals and the reasons behind them. A visual reminder helps keep your focus sharp when motivation dips.

Another way to help yourself stay motivated is to incorporate gratitude into your daily routine. Start or end your day by jotting down a few things you’re thankful for. This habit shifts your focus from what’s missing to appreciating what’s already there.

These positive vibes can fuel your desire to keep pushing forward. Apps and journals are great tools to keep this practice consistent. Even saying a simple “thanks” out loud can change your mood and mindset.

Frequently Asked Questions