Top Tips for Boosting and Sustaining Motivation

Empowerment Through Sustainable Strategies for Ongoing Drive and Success

Top Tips for Boosting and Sustaining Motivation

Ever find yourself staring at your ‘to do’ list, wondering where on earth your motivation disappeared to? Or is your ‘to do’ list non-existent and you spend much of your time procrastinating? You’re not alone!

Motivation can be like that friend who’s a bit fickle and unreliable. Sometimes it’s there and sometimes it’s not. Studies show many of us grapple with keeping our motivation going. So let’s talk about how to turn those “ugh” moments into “let’s do this”.

From unclear goals and the fear of failure, to crashing and burning, there can be a lot going on. However accepting that motivation isn’t a mystical force; it’s a blend of external cues (like getting some positive feedback from your manager) and internal vibes (feeling energised and happy doing couch to 5K) will help you understand what makes you tick.

Time for a little self-discovery… If your motivation had a playlist, what songs would it play? Unleash your inner DJ and set out a list of goals that make you want to dance.

Top tips to help you with your motivation

  • 1. SMART goal setting: Make your goals clear and achievable. Keep them simple, realistic and set yourself a time frame. Use your calendar and add alerts to help remind you and move you through the journey successfully.
  • 2. Task breakdown: Big goals can be intimidating. Chop them up into bite-sized pieces to reduce overwhelm.
  • 3. Fill yourself with passion: Find elements in your life that make you excited and use these to help shape your goals.
  • 4. Find your true values: Align your goals with your core values. This helps to give them a sense of purpose and direction.
  • 5. the small wins: Forget waiting around for other people’s approval or acknowledgement. Be your own inner cheerleader and celebrate!

Nourish your motivation

Imagine your body as a car – it needs the right fuel to keep the motivation engine going. There are a whole host of vitamins and minerals that contribute to your overall energy, and if you’re deficient in some of them, you might struggle to muster up the enthusiasm to carry out tasks.

Vitamin D (Sunshine power)
Soak up the sun or test and supplement if you think you could be deficient – especially in the winter. Your mood and motivation will thank you.

B vitamins (Energy powerhouses)
B vitamins are like the espresso shots for your brain and your energy. If you feel less brain fog and revitalised, you’re likely to be much more motivated. B vitamins are found in abundance in green leafy vegetables, nuts, seeds and animal products.

Iron (The oxygen carrier)
Low iron can contribute to you feeling tired. When you’re tired, you’re unlikely to feel motivated. Consuming foods rich in iron such as, shellfish, organ meats, tuna, chickpeas, dark chocolate, tofu, and green leafy vegetables, can meet your iron needs. To enhance the absorption of iron from plant sources (non-heme), pair them with foods containing vitamin C, such as citrus fruits, red peppers, and tomatoes.

Magnesium (The calming mineral)
Need to feel more relaxed and chilled? Or perhaps you’re having trouble sleeping. Magnesium will help to calm you and also aid better sleep, which will help you feel refreshed and ready to take on the day. Include a variety of foods in your daily diet to fulfil your magnesium needs, such as green leafy vegetables, avocados, buckwheat, nuts, seeds, beans, salmon, and dark chocolate. You could also incorporate magnesium chloride salt baths into your routine, as you will quickly absorb magnesium through your skin.

Omega-3 fatty acids (Brain food)
Feed your brain with this essential nutrient. It will help you feel more focussed and motivated to take on life’s challenges. Since our bodies cannot produce omega-3, it’s crucial to obtain it from our diet. While oily fish like salmon, mackerel and sardines are the most bio-available source, you can still incorporate omega-3 by consuming chia seeds, flax seeds, and walnuts, though their bioavailability is not nearly as high.

But how do you stay motivated?

  • Goal check-in: Regularly revisit your goals, like having a reoccurring meeting in your diary.
  • Don’t forget to celebrate: Celebrate even the smallest wins and don’t let them pass you by.
  • Stay firmly attached to your ‘why’: Your goals should be at the forefront of your mind. Remember ‘why’ you started working towards them in the first place.
  • Adapt and move on: Life is full of surprises – adapt your goals according to what’s going on with your life and be one step ahead. Flexibility is the key to your success when it comes to maintaining motivation.

Remember, your life is your own and you’re centre stage, don’t wait in the wings. Start with establishing your values and build your goals from there. Embrace your inner passion and always come back to your ‘why’. What motivates you will be different from what motivates another person. Dig deep and you will start to see how motivated you can really be.

Are you interested in discovering even more effective ways to boost your motivation after reading this blog? Why not check out our new Revitalise and Energise Every Day webinar, designed to help you enhance productivity, energising your body, learning how to sustain energy levels, and cultivate resilience. To delve into these valuable insights, or to hear more about any of our wellbeing topics, email us on

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