What is motivation?

Motivation is that inner drive that pushes you to do something. Sometimes, it's sparked by wanting to achieve your goals, and other times, it's simply about getting through daily tasks. It is influenced by:

• how much you want to achieve the goal
• what you will gain
• what you will lose from not achieving your goal
• your personal expectations

Most people want to change at least one thing in their life. But it can be challenging to find the motivation to make a start. It helps if you understand what motivation means to you so you can find your own ways to get and stay motivated.

Why is motivation important?

Motivation is important because it helps you:

• accomplish daily tasks
• achieve the goals you want to work towards
• solve problems
• change old habits
• cope with challenges and grasp opportunities

How can I get motivated?

Here are some tips for getting motivated:

• Set yourself one specific, achievable goal.
• Think about how to include that goal in your life — ask yourself what you need to do to make it happen.
• Break your goal into small, easy tasks and set regular reminders to complete each step.
• Give each small step a due date — when do you want to have achieved it?
• Use your family and friends for support — tell them about your goals and encourage them to help you stay motivated.

Most people struggle with motivation, but it is even more challenging if you have mental health issues such as depression or anxiety. If you are struggling with these issues, talk to your doctor or mental health professional.

The 'Big 5' — MindSpot has identified 5 types of daily activities you can do to improve and maintain good mental health. Learn more about the Big 5 self-assessment.

How can I stay motivated?

Here are some tips to stay motivated:

Stay positive:

• Positive self-talk is important and effective in staying motivated. Instead of saying 'I can't', say 'I can try'.
• Regularly review your goals and progress. Seeing progress boosts motivation and also improves self-esteem.

Keep up your momentum:

• It takes about 2 months to develop a new habit, but it can take longer for some people and certain habits. Stick with your routine to help it feel automatic.
• Continue to set new goals. Think about what you want to achieve next week, next month and next year. Focus on one goal at a time so you don’t feel overwhelmed.

Get some help:

• Find mentors. For example, find someone who is experienced in the habit you want to change. Joining social or support groups with the same interests can help you find a mentor.
• Surround yourself with positive people. Positive friends and family can enhance your positive self-talk. This also helps to manage the symptoms of depression and anxiety.

Stay healthy:

• Make exercise a daily goal to improve your mental health.
• Healthy eating and getting enough sleep can also improve your mental health and help you stay motivated.

What can I do if I lose motivation?

Setbacks are normal, but developing resilience can help you carry on and continue from where you left off.

Here are some tips to help you find your motivation again:

• Review your goals and consider if they are realistic and in the timeframe you have set. You may need to break your goal down further into smaller and more achievable steps.
• Remember why you wanted to reach that goal in the first place.
• Take motivation from others — feel inspired by reading a book. Talk to your mentor, or friends or family who have reached similar goals to the ones you have set.
• It’s OK to sometimes need to take a break and start afresh.

Resources and support

• If you are struggling to get motivated, talk to someone you trust, or a counsellor who can provide useful strategies.
• ReachOut.com provides more tips on getting motivated.

Motivation and healthy habits

• NSW Get Healthy Service offers free phone and online resources to support lifestyle changes.
• Exercise and Sports Science Australia has tips on finding your intrinsic motivation to adopt healthy movement into your routine.
• headpace (for people aged 12 to 25 years) has a factsheet on how to get and stay motivated. You can also talk it out with a clinician, or chat online.

Study motivation

• If you need help finding motivation to study or work, these universities offer free and helpful resources:
  • Victoria University
  • ANU
  • University of Melbourne
• headpace has information on supporting young people to find motivation when studying.

Mental health and motivation

• Beyond Blue offers information on maintaining good mental health as well as a wellbeing action tool to identify what works for you.
• If you have a mental illness, you may be eligible for a mental health care plan, which can help with the cost of counselling. Ask your doctor for help with this.

Aboriginal and/or Torres Strait Islander peoples

• WellMob Healing Our Way provides social, emotional, and cultural wellbeing online resources.
• Yarn Safe by headspace is a place for Aboriginal and Torres Strait Islander young people to seek information, help and support.

You may want to bookmark and revisit this page when you need help with motivation.