How to Get Motivated: Proven Strategies to Boost Drive and Stay Focused on Your Goals

Motivation is often seen as the magic ingredient for success, but as David Goggins famously said, “Motivation is bullshit.” He believes true success comes from discipline, not temporary bursts of motivation. While this might sound harsh, there’s truth in it—motivation helps you start, but discipline keeps you going.

“I haven’t felt motivated to go to the gym in years. But I still train every day because I built the habit.”

So, how do you spark motivation and turn it into lasting discipline? Let’s break it down into actionable steps that will help you stay on track, no matter what goal you’re working toward.

Motivation isn’t just about willpower—it’s deeply tied to brain chemistry, specifically dopamine, the “reward chemical” that drives action.

1. Intrinsic Motivation – Comes from within (e.g., passion, enjoyment, personal growth).
2. Extrinsic Motivation – Comes from external rewards (e.g., money, promotions, recognition).
3. Fear-Based Motivation – Comes from avoiding negative outcomes (e.g., financial struggles, poor health).

• Intrinsic: You enjoy how it makes you feel.
• Extrinsic: You want to look better or compete in a sport.
• Fear-Based: You want to avoid health issues.

Action Step: Identify which type of motivation drives you most and use it to fuel your actions.

If you don’t have a strong reason behind your goal, it’s easy to give up when things get tough.

• Ask yourself: “Why is this goal important to me?”
• Dig deeper—keep asking “Why?” until you reach the emotional core.
• Write it down and look at it every day.

• Achieving financial independence.
• Creating something meaningful.
• Proving to yourself that you can succeed.

Action Step: Write down your top 3 reasons for pursuing your goal and place them somewhere visible.

Many people wait for motivation to hit before taking action. But the truth is, taking action first creates motivation.

Fact: A study in the Journal of Biomedical Science found that dopamine levels play a crucial role in motivation, with higher dopamine levels leading to increased drive and persistence. Engaging in small, rewarding activities can stimulate dopamine release, enhancing motivation and goal-directed behavior. 

• Use the 5-Second Rule – Count down “5-4-3-2-1” and act before doubt creeps in.
• Start small – Commit to just 5 minutes of a task.
• Focus on progress, not perfection – Just start, even if it’s not perfect.

Example: Want to start working out? Just put on your workout clothes and do five push-ups. Action creates momentum.

Once motivation fades (and it will), discipline takes over.

• Create a Routine – Schedule your habits into your day.
• Eliminate Decision Fatigue – Reduce choices (e.g., meal prep, planned workouts).
• Commit to the Process, Not Just the Outcome – Focus on daily habits, not just results.

Example: Professional athletes don’t wait for motivation—they train every day because it’s part of their routine.

Action Step: Choose one small habit and commit to doing it for 30 days—no excuses.

Your surroundings influence your motivation more than you think.

• Surround yourself with driven people – Motivation is contagious.
• Remove distractions – Your environment should support your goals.
• Follow inspiring role models – Read books, watch videos, listen to podcasts.

Example: If you want to get fit, join a fitness community or follow inspiring athletes.

Action Step: Identify one toxic habit or distraction and replace it with something that fuels motivation.

• Set small milestones and celebrate achievements.
• Use habit trackers to see progress visually.
• Treat yourself—but in a way that aligns with your goal.

Example: After 30 days of consistent workouts, buy yourself new gym gear.

• Tell someone about your goal.
• Join a challenge or bet money on your success.
• Hire a coach or mentor to keep you on track.

Action Step: Find an accountability partner or join a community related to your goal.

Even the most motivated people have off days.

• Change your approach – If something isn’t working, tweak it.
• Take a break and reset – Rest can reignite passion.
• Read success stories – Remind yourself what’s possible.
• Visualize your future self – See yourself achieving your goal.

Example: If you hit a fitness plateau, try a new workout or train with a partner to refresh motivation.

Action Step: When motivation drops, remind yourself of your WHY and take one small action to build momentum again.

Motivation is the spark, but discipline is what keeps the fire burning.

• Find your WHY to fuel motivation.
• Take action immediately—motion creates momentum.
• Turn habits into discipline so you don’t rely on motivation alone.
• Create a supportive environment to sustain long-term progress.

You don’t have to feel like it—you just have to start.

Get expert insights on how to get motivated and stay focused with in-depth strategies on personal growth, discipline, and high performance.

This article is for informational purposes only and should not be considered professional medical, psychological, or fitness advice. Always consult a qualified expert before making major lifestyle changes.