Finding and keeping the motivation to change

Staying motivated is one of life's biggest challenges, especially when trying to make meaningful changes like exercising regularly, eating healthier, or spending more time with loved ones. Despite good intentions, time can slip by without progress, often leading to self-criticism and feelings of laziness. However, this negative mindset undermines long-term motivation. The key to sustained success lies in identifying what truly matters to you, setting clear goals that align with your values, and consistently reinforcing each step you take toward achieving them.

VALUES SET THE STAGE FOR MOTIVATION

Motivation is strongest when your goals reflect your core values-what truly matters to you-rather than external expectations or societal judgments. When goals are rooted in personal values, you're more likely to make and stick with difficult choices because they feel purposeful and aligned with your desired direction. This alignment makes decisions easier and more sustainable, reinforcing a cycle of value-driven behavior that increases the likelihood of continued success.

REINFORCEMENT KEEPS YOU MOTIVATED

Reinforcement is another key factor in building lasting motivation, as it encourages behaviors to occur more consistently. It can take many forms, such as self-praise, small rewards, visual markers of progress, or simply recognizing feelings of pride after completing a task. Effective reinforcement boosts motivation and helps maintain momentum toward your goals. If a particular method isn't working, it's important to experiment with different reinforcers until you find what resonates best with you.

SET REALISTIC EXPECTATIONS

Progress toward change is rarely linear, and setbacks are a natural part of the journey. Even with reinforcement, it's unrealistic to expect immediate transformation without occasional relapses into old habits. Our brains are wired to revert to familiar behaviors, making it easy to fall back into routines like procrastination or unhealthy choices. Instead of viewing these moments as failures, it's important to anticipate them, respond with self-compassion, and use them as opportunities to reflect and adjust. Recognizing when you've slipped and taking a small step forward reinforces your commitment and helps build lasting change over time.

PRACTICE, PRACTICE, PRACTICE!

Building motivation through reinforcement takes practice, but it starts with recognizing small actions that are already working and rewarding those actions. Whether it's a tiny step forward or a consistent habit, reinforcing these behaviors helps strengthen your motivation over time. In contrast, self-criticism and punishment can diminish motivation. By setting goals that reflect your personal values and celebrating progress toward them, you create a positive cycle that fuels continued growth and success.

Staying motivated through personal change involves aligning your goals with your core values, which makes decisions feel more meaningful and sustainable. Reinforcement, such as small rewards or self-praise, helps maintain momentum and encourages consistent progress. Since setbacks are a natural part of the journey, responding with self-compassion and adjusting your approach are key to long-term success. Ultimately, motivation is a skill that grows through practice, value-driven goals and positive reinforcement.

If you are looking for support to create and maintain change, Lyra can connect you with a behavioral health solution tailored to your needs.

JOIN OR LEARN MORE

Vanderbilt employees and their families are eligible to receive 12 counseling or coaching sessions per household member each calendar year, at no cost to employees.

Sign up today at vanderbilt.lyrahealth.com or call 877-804-2856.

You can view frequently asked questions on the Office of Health, Well-Being and Belonging's website.

The Office of Health, Wellbeing and Belonging aims to strengthen health, well-being and a sense of belonging among employees. We are dedicated to promoting mental health, work-life balance and a supportive work environment. For more information, email Health, Wellbeing and Belonging at [email protected]