The 6 Keys of Motivation: How Thinking & Doing Keep You Moving Forward
The 6 keys of motivation can help us overcome challenges and stay on track, but motivation is something we all struggle with from time to time. Whether it’s tackling a long to-do list, starting a new habit, or just getting through the day, finding the drive to take action can be challenging. So how do we get more motivation? And what is it, really?
Some people believe motivation comes from within—we feel motivated first, and that leads us to take action. Others argue that action comes first, and motivation follows. As cognitive behavioural therapists, we believe it’s a mix of both. Our mindset and thoughts play a role, but so does simply getting started. In fact, Cognitive Behavioral Therapy (CBT) emphasizes the connection between thoughts, feelings, and behaviours, showing that small actions can create a positive cycle of motivation.
If you’re feeling stuck, here are six key strategies to help boost your motivation:
The 6 Keys of Motivation: Practical Ways to Stay Inspired
1. Ambition: Set Small Goals
It’s easy to feel overwhelmed when facing a big task, but breaking goals down into manageable steps makes a huge difference. Instead of trying to accomplish everything at once, focus on one little thing at a time. If there’s something that has been on your to-do list for far too long, start there! Completing even a small task can give you a sense of accomplishment and create momentum to keep going.
2. Self-Belief: Be Kind to Yourself
Building new habits and routines isn’t easy. There will be days when you drift from your original plan, and that’s okay. The important thing is to recognize it, be kind to yourself, and get back on track. Motivation isn’t about perfection—it’s about persistence. Give yourself grace and keep trying.
3. Meaningful Rewards: Celebrate Your Wins
Every step forward, no matter how small, is worth celebrating. Progress takes effort, and celebrating your wins & accomplishments—big or small—can reinforce positive behavior and keep you moving forward. Whether it’s checking off a task, sticking to a routine, or simply trying again after a setback, take a moment to appreciate your progress.
4. Clear Goals: Define Your 'Why'
Understanding why you want to accomplish something can provide a deeper sense of motivation. Take time to reflect on what drives you. Whether it’s personal growth, career success, or improving well-being, having a clear purpose behind your actions makes it easier to stay on track.
5. Positive Attitude: Surround Yourself with Encouragement
Your mindset plays a huge role in motivation. Surround yourself with positivity—whether it’s uplifting books, motivational quotes, supportive friends, or inspiring podcasts. A positive environment can fuel your ambition and help you push through challenges.
6. Consistent Effort: Create a Routine
Motivation isn’t always about feeling inspired; it’s about showing up consistently. Establishing a daily routine can help automate actions so they don’t rely solely on willpower. Even when motivation is low, having a structured plan can keep you moving forward.
Final Thoughts
Motivation isn’t something that just appears out of nowhere—it’s something we build through both thinking and doing. The 6 keys of motivation provide a framework for staying inspired and making progress. Cognitive Behavioral Therapy (CBT) teaches us that our thoughts, feelings, and behaviours are connected, meaning small intentional actions can help boost motivation over time.
If you're struggling with motivation and would like additional support, our team at Qualia is here to help. We offer professional counselling in Kitchener Waterloo and Guelph, based on Cognitive Behavioral Therapy (CBT) to help you navigate challenges and build the motivation you need to move forward. Reach out to us today to learn more.
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