Want to Stay Motivated? Think About Time, Not Money | Newswise
Key points
- Reflecting on accomplishments and challenges builds emotional clarity.
- Learning to normalize setbacks builds emotional resilience.
- Recognizing the unseen wins can shift your mindset from self-criticism to self-compassion.
On January 1, many of us set resolutions, created vision boards, and envisioned a better version of ourselves. The new year felt like a clean slate—full of promise.
Now that we’re six months in, it’s time for a check-in. If you’ve fallen short of your goals, you’re not alone. Initial momentum may have slowed or halted due to life's busyness. Goals may feel distant now, but don't fret; it's common to lose steam by mid-year.
Reigniting our goals is a matter of intentionally pausing to realign with what truly matters, without judgment or guilt. This requires permission to restart with compassion and clarity.
In this mid-year check-in, we’ll explore the psychology behind motivation, reframing setbacks, reflecting on wins, and providing strategies to cross the finish line.
Reflect on the Journey and the Wins
It’s healthy to reflect on your journey. This offers the opportunity to gain emotional clarity and prepares you for intentional pursuit. Recognize your progress by asking:
- What have I accomplished this year?
- What challenges have I overcome?
Take a moment and write what you have accomplished this year, no matter how small.
Journaling is another great way to assess your progress. Every day, I write down three things I’m grateful for and a reflection on something I have done for someone else.
Reframe the Setbacks
Learning to normalize setbacks and plateaus teaches self-compassion and emotional resilience. Rather than viewing setbacks as failures, positive psychology encourages us to use cognitive reappraisal—a strategy that helps reinterpret negative experiences as opportunities for growth.
Example: You’re stuck in traffic on your way to an important meeting.
Your initial thought is, “This is a disaster; I’ll look irresponsible.”
Cognitive reappraisal might be: “I can’t control the traffic, but I can use this time to prepare mentally for the meeting.” “I know they will understand and will forgive me.”
Rediscover Your “Why”
Motivation is deeply tied to meaning. The expectancy-value theory explains that we pursue goals when we find them valuable and achievable (Eccles & Wigfield, 2020). If your goals feel uninspiring, revisit your intentions. Ask yourself:
- What is my purpose behind each goal?
- Does it align with my values?
- How will achieving it make me feel?
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