There are several techniques that can help boost motivation. Try any of these techniques that feel right:

• Starting with a good plan helps to boost motivation throughout a goal.
• Focusing on the feeling of success can boost your motivation to succeed. Imagine you have completed the task successfully and are experiencing the reward. Recall the successful steps you have taken towards the goal so far.
• Develop an image in your head of what success looks like. When you lack motivation, picture the image in your head to remind yourself of your goal and why you are doing the task.
• The opposite approach to focusing on success is to focus on potential failure. Imagine you have failed the task and are experiencing the results of failure. Sit with the feelings and then decide what you need to do to avoid that failure in the future.
• If you are reluctant to start a task, ask yourself: ‘What would it feel like if I was excited to do this task?’ and hold that idea for 30 seconds.
• Remind yourself that you were capable of the work required to get to the point you are currently at.
• Write a brief summary about why you are working towards your goals and want to reduce procrastination. Keep it with you and read it to boost your motivation every day. The summary should be personal and use words and ideas that resonate strongly with you. An example summary is below:
  • I am spending 8 hours at work today. If I use the Technique and follow my plan, I can use that time to reduce my stress, build my confidence, develop my skills and help people. If I follow my plan, I can finish on time and have time for fun, rest and family. Or I can ignore my plan and leave these things to chance. It’s up to me.
• Find someone who can hold you accountable:
  • Enlist a partner in your goal.
  • Tell someone close to you of your goals and ask them to monitor you.
• Tie your present tasks to future goals that you find motivating, for example: going for a run in the morning might not be motivating in and of itself but focusing on the fact that it will clear your mind and help you focus later in the day can be.
• If your goal is not sufficiently motivating in and of itself, a motivator that can work for any challenging task is that it can help develop or prove the strength of your willpower.