How to Keep Motivation High (Backed by Science and Psychology)
Motivation—the invisible fire that drives people to success or flickers out just when we need it most. We all want to keep it alive, yet it often fades away like morning mist. Napoleon Bonaparte once said, “Victory belongs to the most persevering.” Indeed, his greatest strength wasn’t just his brilliant military strategies but his unshakable ability to stay motivated even when the odds were against him. When he led a smaller army into battle at Austerlitz, many had already written him off—but his relentless determination changed history.
But how to keep motivation high isn’t just a question for emperors and historical figures. It’s something we all face—whether it’s a student struggling to stay focused before exams, an entrepreneur feeling stuck, or a parent trying to find the energy for one more bedtime story after a long day. Psychologist Edward Deci discovered in his research that true motivation doesn’t come from external rewards but from an internal sense of growth and purpose. Yet, studies show that 40% of employees lose motivation at work, proving that even in an era of endless opportunities, keeping momentum is still a challenge.
In this article, we’ll explore how to keep motivation high, no matter what obstacles come your way. If you’ve ever wondered why some people never give up and how you can keep your spark alive, you’re in the right place.
Maslow’s Hierarchy – Why Motivation Isn’t Always Simple
Have you ever wondered why some people are unstoppable while others give up at the first challenge? Why does one person have unwavering energy to achieve their goals while another loses motivation within days? One key to understanding this lies in a theory developed decades ago by American psychologist Abraham Maslow.
His famous hierarchy of needs is like a roadmap explaining why our motivation isn’t always at its peak. Maslow found that human motivation is layered—like a pyramid.
At the base are our basic physiological needs: food, water, sleep. If you’re exhausted or hungry, your motivation to learn a new language or write a book will be nonexistent.
Once those needs are met, we focus on safety—stability in life, financial independence, and a sense of security. Only then do we seek emotional needs like love, belonging, and meaningful relationships. At the top of the pyramid are our desires for achievement, respect, and self-actualization—our highest potential.
But here’s the trap: most people expect their motivation to stay high no matter where they are on this scale. That’s not realistic. If you’re dealing with stress, financial instability, or relationship struggles, it makes sense that your energy for higher goals will be limited.
So, the first step to how to keep motivation high is understanding where you currently stand on Maslow’s hierarchy. If your basic needs are solid, you can start building lasting internal motivation that won’t fade at the first setback.
Internal vs. External Motivation: What Really Drives You?
Imagine an athlete waking up at 5 AM every day to train, even when it’s snowing outside. No applause, no million-dollar paycheck—just sheer determination. That’s internal motivation—the raw passion that comes from within. People driven by internal motivation do things because they fulfill them, not because of rewards or recognition.
On the other hand, external motivation comes from outside forces—money, status, rewards, recognition. It’s why some people work late nights—not because they love their job, but because they want a promotion or a bigger paycheck.
Interestingly, research shows that people primarily driven by external motivation are often less happy and less persistent in the long run. When rewards disappear, so does their motivation.
So, what’s the right formula? The most successful people combine both. They align their inner passion with external goals.
For example, if you love writing but struggle with motivation, you can set tangible external goals—like publishing an article or rewarding yourself for reaching a milestone.
The key is to not become a slave to external motivation but to use it as a tool to fuel your internal drive. That way, your momentum will last longer, no matter what challenges come your way.
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Understanding the Causes of Losing Motivation
When your motivation starts to fade, it’s important to look for the reasons behind it. At first, it may seem like something simple—but once you dive deeper, you’ll see there’s much more to it. You’ve probably felt overwhelmed by all the goals you had, maybe even felt that your work became monotonous and meaningless. Why? Perhaps you’ve encountered some difficulties, and at the same time, dissatisfaction and fears, such as fear of failure, began to pile up.
And what does this mean for your motivation? A 2017 study at the University of Pennsylvania found that most people stop pursuing their goals due to a lack of clarity. If the goals are too vague or accompanied by a sense of overwhelm, motivation quickly fades. Other data suggests that people tend to abandon tasks too quickly when they don’t see immediate results. This is the moment when motivation disappears.
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So now let’s take a look at how to keep motivation high: the first step is understanding why it faded. If you initially enjoyed your work, but now it feels monotonous, it’s a sign that you need a change. Think: What was the moment when you started losing interest? Perhaps you set goals that were too big, or they became too long, leading to a sense of losing control. Now try something that is simple but very effective—set specific and achievable goals.
Set Clear Goals and Write Them Down
When you reach that point where it feels like motivation has disappeared, it’s clear that something needs to change. And here’s the secret to how to keep motivation high: set clear goals. Famous American psychologist and author Dr. Gail Matthews conducted a study in 2015 that showed that people who write down their goals are 42% more likely to achieve them compared to those who just keep them in their heads. It may seem almost too simple, but when you physically write down your goals, you enter a state where your goals become something tangible, something you can’t just let go of.
When you see them every day, they remind you of your path and motivate you to rise again, even when you encounter obstacles. Now imagine you have a goal that truly matters to you, but you don’t have a clear path to get there. Will you really be able to keep your motivation high if you don’t know where the final destination is? Probably not.
Writing down goals helps you not only clarify what you want to achieve but also why it matters to you. This process helps you perceive the task as something bigger, something that will bring value to your life. And when you have a clear goal in front of you, motivation naturally increases.
Answer These Important Questions
When you find yourself in a moment where your motivation is waning, the right questions can be the moment of enlightenment that helps you find your way back to your goals. Questions like: “Why is this good for me?”, “What will this goal bring me?”, or “How will I feel when I achieve this?” are not just simple ways to focus your attention, but they allow you to rediscover the power and value that your goal holds for you.
By answering these questions, you’ll begin to understand why your tasks matter and how they impact your future. This will strengthen your inner motivation and give you a clear picture of what you want to achieve. For example, if you started doing pilates but feel your motivation is slowly fading, ask yourself questions like: “Why is pilates helping me?” Then ask: “Why is it important to exercise regularly?” And finally: “How will I feel when I achieve this goal?” With each answer, you’ll find a new source of strength that will drive you forward.
Recognize the Pitfalls and Turn Them in Your Favor
Motivation is often not the problem—the issue lies in the hidden saboteurs that pull us back. If we don’t recognize obstacles, we can quickly find ourselves in a vicious cycle of frustration. Let’s clear something up: obstacles are inevitable. But do you know what separates successful people from those who give up? Not the lack of obstacles, but how they respond to them.
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Psychologist Kelly McGonigal in her book The Willpower Instinct emphasizes that people are most motivated when they anticipate potential barriers and prepare strategies to deal with them. Think: What usually throws you off track? Lack of time? Bad weather? The opinions of others? Divide obstacles into two categories—those that are beyond your control and those you can influence. For example, if you’re surprised by a downpour and can’t go for a run, you can move your workout indoors.
If your friends invite you to a spontaneous evening gathering before you finish your daily tasks, ask yourself: Can I say ‘yes’ to myself before I say ‘yes’ to others? The key to how to keep motivation high is not to avoid obstacles but to recognize them as challenges that teach us flexibility. Don’t search for perfect conditions—create them.
Make the Start So Simple That Motivation Won’t Be an Issue
Don’t wait for motivation—create it. And how do you do that? By making the start so easy that you can’t say no to it. James Clear, author of Atomic Habits, emphasizes that big changes scare us, but small steps activate our brain’s reward system. If you want to exercise regularly, make the first step as simple as just putting on your sneakers.
If you want to start writing, prepare a pen and paper or open a blank document. These are small triggers that don’t overwhelm you but still move you from point zero. You know what’s interesting? Once you start, you often get sucked into it. Maybe you didn’t feel like running, but once you took the first steps, you felt alive and strong.
This is proof that motivation is not always a prerequisite for action—sometimes it comes as a result of action. How to keep motivation high? Create a system where you don’t have to overcome the initial resistance every day. Let motivation be a constant force that pushes you forward, not a fleeting impulse.
Create a Routine That Keeps You on Track
Motivation is fickle. One day you’re full of energy and ready to move mountains, the next you’re on the couch, scrolling through your phone and making excuses. This is where a routine steps in—your loyal helper when it comes to how to keep motivation high.
Routine is what conquers the days without willpower. Research shows that our brains use less energy when following regular habits. This means that if you commit to always running, writing, or doing yoga at a certain time, your body will automatically prepare for the activity—without internal battles or negotiation with yourself.
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So don’t wait for the “right moment”—create a routine that will keep your motivation up even when you’d rather give up. Imagine Olympic athletes. They don’t train only when they feel like it. They don’t wait for a wave of inspiration to hit them. They have a routine.
Michael Phelps, one of the greatest swimmers of all time, would play the same song before every practice and follow the same ritual. His victory wasn’t a coincidence—it was the result of a routine he repeated over and over again. And you can do the same.
Try Visualization
Close your eyes and imagine. You feel the wind on your face, your heart is racing, and you’re crossing the marathon finish line. People are clapping, your friend hugs you and says, “You did it!” Pride, happiness, satisfaction – all of this is yours.
Why is this important? Because visualization has been proven to affect our subconscious and keep motivation high. Studies, such as one from Harvard University, have shown that our brains don’t distinguish between a real experience and a strongly visualized one.
When you clearly picture your success in your mind, your body and mind start acting as though you’re already on your way there.
Top athletes, businesspeople, and even astronauts use this technique. Arnold Schwarzenegger, before entering the film industry, repeatedly mentioned that he visualized his successes long before they happened. And look at him today – a legend.
So, when you feel your momentum waning, stop everything. Close your eyes, go to your mental cinema, and watch the movie of your success. Feel the pride, the joy, the excitement. This is your fuel station that helps you stay on track towards your goal.
Challenges Must Be Just Right – Not Too Easy, Not Too Hard
Have you ever watched a child play with a puzzle? If it’s too easy, they finish it in seconds and lose interest. If it’s too hard, they push it away because they become frustrated. This is the Goldilocks principle – the greatest motivation comes when we face challenges that are neither too easy nor too difficult, but just right for our current level of knowledge.
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Studies show that we experience “flow” – that feeling of total focus and enjoyment in what we’re doing – when challenges slightly exceed our abilities but are still achievable. So, if you want to know how to keep motivation high, avoid tasks that are too easy (they’ll bore you), and don’t jump straight to the Olympic level (you’ll burn out fast). Find the sweet spot where you feel challenged but also see progress.
Make a Pact with Yourself – Like Ulysses Did
Have you heard of Ulysses’ pact? It’s a trick Ulysses used in Homer’s Odyssey to resist the temptation of the sirens. He tied himself to the mast of his ship so their songs couldn’t intoxicate him and lead him to ruin. It’s a perfect example of a pre-commitment – when you make a commitment in a moment of strong willpower to something that you know will be hard to follow through on later.
What does this mean for you? If you want to keep motivation high, set non-negotiable limits. For example:
✅ If you want to exercise regularly, pay for a monthly gym membership upfront.
✅ If you want to write a book, publicly commit to finishing it by a certain date.
✅ If you want to limit your phone time, use an app that blocks social media access.
This simple trick helps you avoid situations where you’d normally give in to temptation – just like Ulysses overcame the sirens.
Let Others Inspire You
Do you remember how a single conversation with a passionate person can lift you up, or how a good book can inspire you to take action? It’s no coincidence – our brains respond to the stories and experiences of others, so use this to your advantage!
Read books that energize you. Biographies of successful people or books about overcoming challenges can show you that you’re capable of more than you think. Oprah Winfrey once said, “Surround yourself only with people who will lift you higher.”
Listen to motivational speeches. TED Talks, podcasts, or interviews with experts are treasure troves of wisdom. If you don’t believe it, try listening to a good speech before bed and notice how differently you’ll think the next day.
Find people who will pull you forward. This might mean joining a community that shares similar goals or spending more time with people who support you. Motivation thrives in the company of like-minded individuals – when you see someone succeeding, it pulls you along.
Inspiration is all around you; you just have to find it. And once you do, you’ll notice how to keep motivation high.
One Goal, One Task, One Focus – And Your Motivation Will Flourish
Multitasking is a lie. Well, at least if you want to maintain productivity and motivation. Psychologists have found that switching between tasks creates more stress and fatigue than focused work on one thing at a time. How to keep motivation high? Try this:
Focus on one thing at a time. When you’re doing something important, turn off distractions. No phones, no social media – just you and your task.
Use the Pomodoro Technique. This means working for 25 minutes with full focus, then taking a short break. This method helps maintain concentration for longer periods without burning out.
Start with the most important task. Brian Tracy, in his book Eat That Frog!, says the best way to be productive is to tackle the hardest task of the day first. Once you do that, you’ll feel amazing, and your motivation will stay high.
It’s not about doing more, but doing smarter. When your focus is as sharp as a laser, your motivation will grow and remain high for a longer time.
