7 ways to maintain motivation, confirmed by science

1. Tell others about your goals

In a studyStudy focuses on strategies for achieving goals, resolutionsSpent in California Dominican University, scientists have discovered the dependence of our motivation on the opinion of friends. Participants who were told about the intended purpose of his friends, showed a far greater level of motivation - 35% higher than those who preferred to work, to anyone without accounting.

Therefore, if you do not have enough determination to start a new project or to join the gym, let others know that they intend to do so. And you will immediately see the motivation to act - if only because otherwise friend laugh at you.

2. Place the clear terms

Experts from the University of Southern California and the University of Michigan studiedWhen Does the Future Begin? Time Metrics Matter, Connecting Present and Future SelvesHow people perceive time. Scientists came to the conclusion that man was motivated to do something, he must feel the inevitability of the approaching deadline. And this is possible only if we know the exact date. If it is not, the person will only be engaged

current affairs, Absolutely not thinking about the future.

So do not give yourself a promise, "I'll finish my book by November" or "I will resume training next month." Write down your goals: "I will write the first chapter of October 2," "I'll go to the gym on September 25th." Clear deadline date - a great motivator.

3. Choose a specific purpose

University of Maryland psychologist Edwin Locke is known for his theoryGoal setting and task performance goal-setting. It says plain and simple tasks people perform with far greater urgency and motivation than abstract.

Clearly formulated goal - half the battle.

Edwin Locke

Locke's theory was confirmed by research scientists at HarvardThe Harvard MBA Business School Study on Goal Setting, State UniversityInterrelationships among employee participation, individual differences, goal difficulty, goal acceptance, goal instrumentality and performance New York and the University of EconomicsSuccess and Goals: An Exploratory Research in Small Enterprises Bucharest. Simply put, "I'm better, stronger and wiser" does not work. And "I read two books a week" and "I will cast 10 kilograms" - quite.

4. Keep a record of your achievements

In addition, Edwin Locke recommendsMotivation through Conscious Goal Setting keep track of your progress by recording that you have made useful. It causes a feeling of satisfaction and increases the motivation to continue in the same spirit. Locke calls the process of fixing their achievements "feedback."

ticking to do list or the task manager is not bad stimulate motivation. A more useful to keep a diary, noting what you have done for the day, how many documents are completed, how much weight lifted and so on.

5. Reward yourself

Promotion for completed cases very effective way to raise the motivation of claimThe science of motivation specialists of the University of Reading. Including those bonuses that you issued to themselves. An interesting fact: according to a studyIt's about time: Earlier rewards increase intrinsic motivationPublished in the edition of the Journal of Personality and Social Psychology, much better it motivates us to have received the award, and not the one that we just expect.

When somebody comes to me and the actor wants to discuss with me his character, I say to him: "Everything is in the script." If he starts to protest: "But what my motivation" - I say: "Your salary."

Alfred Hitchcock

However, there is one point that should be considered. As you know, there are two kinds of motivation: external and internal. The first deals with the opinions of others and rewards that we get for their achievements, and the second - with our own desires.

ExperimentIntrinsic and Extrinsic MotivationConducted by scientists at Princeton University, showed that extrinsic motivation in the form of awarding works well with boring and monotonous tasks. But when it comes to matters related to creative thinking, the reward, in contrast, reduces motivation. That's the paradox. Talent must be hungry.

Therefore, when you want to be motivated to soon finish the routine affairs, reward yourself with something pleasant: great food, a good book or a long-awaited purchase. But if you focus on something challenging and creative, pamper yourself should not be - it just hurt.

6. Eat chocolate

What chocolate makes us happier, everyone knows. But he is also increases motivation. according to researchDopamine regulates the motivation to act, Its level depends on the amount of dopamine in the body.

Chocolate also contributesConsumption of cocoa flavanols results in an acute improvement in visual and cognitive functions the development of this neurotransmitter, so enhanced cognitive function, spatial memory and attentiveness. A more cocoa and chocolate stimulateThe neuroprotective effects of cocoa flavanol and its influence on cognitive performance a brain region involved in learning and memory.

So, if you find it hard to concentrate at work, and you feel tired and unwillingness to do anything, eat a piece of chocolate. By the way, according toChocolate and Health Rodolfo Paoletti, author of "Chocolate and health," white chocolate little effective impact on memory than bitter.

7. Get some sleep during the day

People with more cheerful in the morning, they are more willing to perform complex tasks. In the evening the same do not want to do: that is the nature of our circadian rhythms. But there is a way to trick it - naps.

Specialists from the Sleep Laboratory studies Brock in Canada identifiedBenefits of napping in healthy adults: impact of nap length, time of day age and experience with nappingThat after a short afternoon nap is significantly grow motivation and performance. However, note that if you sleep longer than 10 minutes, wake up even more tired and frustrated than before. 10-minute relaxation also reduces fatigue and gives energy.