How to Get Motivated: 25 Tips to Get More Energy

Looking to get motivated? Let’s dive into 9 actionable science-backed tips to get yourself and others motivated and moving on up.

Let’s test your motivation intuition. According to the research, what motivates people the most to meet their goals?

1. Financial Rewards
2. Compliments
3. Progress
4. Competition

Want your kid to clean out the garage? Offer them an allowance. Want an employee to do better? Give them a bonus. This is how most people think about incentives and motivation, but science says that financial rewards are poor motivators for success.

The real motivator: 3. Progress!

In his New York Times Bestseller, Drive: The Surprising Truth About What Motivates Us \

, Daniel Pink pulls apart four decades of scientific research on human motivation. Let’s dive into what the science says about how to motivate yourself AND others.

The Science of Motivation

Before we get into specific strategies about how to get motivated to do anything, let’s understand what’s actually happening in your brain when you feel motivated—or when you don’t.

What is Motivation?

Motivation is the internal drive that initiates, guides, and maintains goal-oriented behavior.

It’s what gets you out of bed in the morning, pushes you to tackle challenging projects at work, and helps you persist when you’re trying to lose weight or study for an important exam.

While we like to think of it as a product of willpower, motivation is actually a complex interplay of brain chemistry, psychology, and environmental factors that influence your desire and ability to take action.

20 Practical Tips to Get More Motivated

Amplify Your Energy With a Motivation Playlist

Music triggers your brain to release dopamine—you know, that feel-good chemical we talked about earlier. A 2011 study found that listening to music you love lights up the same reward pathways in your brain as eating chocolate or achieving a goal.

Plus, upbeat tempos (think 120-140 beats per minute) can sync with your heart rate, boosting your energy and making you feel ready to move. So, when you’re wondering how to get motivated when you have no energy, this is a cheat code worth trying.

How to Make It Happen:

1. Curate Your Hype Playlist: Pick songs that fire you up—stuff that makes you want to dance, shout, or conquer the world. Maybe it’s some classic rock like Sweet Child O’ Mine, a high-energy EDM banger, or even a movie soundtrack that feels epic (looking at you, Rocky). Spend 10 minutes building this list in Spotify or YouTube—call it your “Motivation Mixtape.”
2. Match the Vibe to the Task: Going for a run? Crank something fast and relentless. Need to focus on a work deadline? Try instrumental tracks with a steady beat—think Hans Zimmer or lo-fi beats. Cleaning the house? Throw on some nostalgic hits that make you move without overthinking it. Tailor the sound to what you’re about to crush.
3. Turn It Into a Ritual: Make music your signal to get going. Before a big meeting, a study session, or even a tough convo, pop in your earbuds and let the beat build your momentum. Over time, your brain will associate those tunes with action, like Pavlov’s dogs but way cooler.
4. Blast It When You’re Stuck: Feeling blah mid-task? Keep your playlist handy for those inevitable energy dips—like when you’re staring at a blank screen or a messy kitchen.

Kickstart Your Mojo With a Pre-Performance Ritual

Ever notice how athletes bounce a ball a certain way or singers hum a specific note before they step up? That’s a pre-performance ritual, and it’s a game-changer for getting motivated.

Science backs this up: Rituals reduce anxiety and boost confidence by giving your brain a sense of control. A 2016 study found that people who performed a simple ritual before a high-pressure task—like a math test or public speaking—felt less stressed and performed better.

How to Make It Happen:

1. Keep It Short and Sweet: Your ritual should take 30 seconds to 2 minutes—long enough to feel intentional, short enough to not derail you. Think: a quick stretch, a deep breath, or a power phrase like “I’m ready to rock this.”
2. Pick Your Power Moves: Choose 2-3 actions that hype you up or calm you down, depending on what you need. Maybe it’s clapping your hands twice, rolling your shoulders, and sipping water.
3. Tie It to the Task: Match the ritual to what’s ahead. Before a workout? Do a quick squat and visualize lifting that weight. Before a big meeting? Stand tall, adjust your shirt, and rehearse your opening line. The more specific, the better.
4. Repeat It Like Clockwork: Use the same ritual every time you face that task. After a few rounds, your brain will catch on: “Oh, we’re doing this again? Time to shine.”

Pro Tip: Add a sensory boost—chew a specific gum flavor, spritz a scent, or grip a lucky pen. Just don’t overthink it—keep it simple so you actually do it.

End Your Day With a Killer Routine

Want a motivation boost that lasts? Build a morning and evening routine that sets you up to win—and winds you down right.

1. Morning: Start With a Win: Pick 2-3 tiny actions to kickstart your day—think 5 minutes of stretching, a glass of water, or a quick “I’m awesome” in the mirror. Keep it so easy you can’t skip it, and build that momentum.
2. Evening: Unplug and Reset: Wrap up with 2-3 calm moves: dim the lights, jot down tomorrow’s top task, or sip tea. Signal to your brain it’s time to recharge, not scroll TikTok ‘til 2 a.m.
3. Stick to It: Do the same steps daily, even if it’s just 5 minutes each. Repetition turns it into a habit—your motivation autopilot.

Pro Tip: Tie your morning routine to coffee or your alarm, and your evening one to brushing your teeth. Habit stacking makes it stick. Start small, and watch your energy soar!

Design Your Environment for Success

Your surroundings have a bigger impact on your motivation than you might think. Create spaces that make it easier to take action and harder to procrastinate. Here’s how to set yourself up for success:

• Remove distractions before they tempt you
• Create dedicated spaces for specific tasks
• Keep necessary tools within arm’s reach
• Use visual cues to remind you of your goals

Build on Momentum by Starting Small

Getting started is often the hardest part of any task. The key is to start so small it seems ridiculous. When you’re wondering how to get motivated to clean or exercise, try these momentum-builders:

• Start with a two-minute version of your task
• Chain small actions together
• Build on existing habits
• Keep track of your streaks

Use Time Blocking

Instead of working until you’re done, work until your time block is up. This makes overwhelming tasks feel manageable and helps maintain your energy. Here’s how to get started:

• Schedule specific times for important tasks
• Work in focused 25-minute blocks
• Take regular short breaks
• Batch similar activities together

Motivation and productivity go hand-in-hand. If you’re looking for more strategies like time blocking to get stuff done, check out our ultimate productivity guide here: 21 Productivity Tips, Hacks, & Strategies For Maximum Focus

Create External Accountability

When your internal motivation is low, external accountability can keep you going. Finding the right accountability system is key to staying consistent:

• Share your goals with a friend
• Join a challenge group
• Use habit-tracking apps
• Schedule regular check-ins

Make It Social

Everything is more enjoyable with good company. When you’re struggling with how to get motivated to exercise or tackle big projects, try these social strategies:

• Find a workout buddy
• Join a study group
• Share progress with friends
• Create friendly competitions

Break Through Analysis Paralysis

Sometimes we lose motivation because we’re overwhelmed with options. Combat decision fatigue with these simple strategies:

• Set clear criteria for decisions
• Limit your choices
• Use the 2-minute rule for small decisions
• Create decision templates

For an in-depth primer on beating analysis paralysis, read our article: Choice Paralysis: 8 Techniques to Make Better Decisions

Track Your Energy Levels

Understanding when you’re naturally most energetic helps you plan effectively. Pay attention to your daily patterns and:

• Schedule important tasks during peak hours
• Save routine work for low-energy periods
• Track what activities drain or energize you
• Plan breaks around your energy dips

Create Success Triggers

Build automatic cues that signal it’s time to take action. These triggers can help when you’re figuring out how to get motivated in work:

• Set up a specific starting ritual
• Create transition activities
• Use location-based triggers
• Establish time-based cues

Use the If-Then Technique

Plan for obstacles before they arise: “If so-and-so happens, then…”. This simple strategy helps you stay motivated when challenges pop up:

• Identify potential roadblocks
• Create specific response plans
• Write down your if-then statements
• Review and adjust regularly

Make Progress Visible

We’re motivated by seeing how far we’ve come. Create simple ways to visualize your progress:

• Use a progress bar or chart
• Take before and after photos
• Keep a success journal
• Display your streaks

Lower the Barriers

Often, what looks like a motivation problem is actually a convenience problem. Make it easier to start:

• Prepare everything in advance
• Reduce the number of steps needed
• Make your tools easily accessible
• Eliminate friction points

Build Reward Systems

While internal motivation is ideal, sometimes you need extra incentives to get going:

• Create milestone rewards
• Use the temptation bundling technique
• Save special treats for specific tasks

Focus on Identity

Instead of thinking about what you want to achieve, focus on who you want to become:

• Define your ideal identity
• Act like that person would
• Use identity-based habits
• Make decisions based on your chosen identity

Unsure of what your identity is? Check out our ultimate list of core values that define who you are: 300+ Core Values You’ll Ever Need For Work, Relationships, and Life

Create Energy Through Movement

When you’re wondering how to get motivated when you have no energy, movement is often the answer:

• Take short walking breaks
• Do quick stretching sessions
• Use standing or walking meetings
• Include movement in your routines

Practice Strategic Procrastination

This one sounds a bit counterproductive, but hear me out. Sometimes, not doing something right away can actually work in your favor. When you allow yourself structured delay—rather than panicked, last-minute rushing—you give your brain time to process and often produce better results.

• Use deadlines strategically
• Build in planning periods
• Let ideas marinate
• Channel procrastination into preparation

Amp Yourself Up With 32 of the Most Motivational Videos on the Internet!

Sometimes you need an instant dose of inspiration to kickstart your motivation. Whether you’re facing a tough challenge or just need that extra push, watching the right video at the right moment can transform your mindset and energy.

We’ve curated the absolute best motivational videos that have inspired millions—from legendary speeches to powerful success stories, get fired up with our hand-picked collection: 32 Best Inspirational Videos For Work & Motivation

Tap Into Intrinsic vs. Extrinsic Motivation

Intrinsic motivation is the inner spark—doing something because it lights you up, like exercising just because it feels amazing. Extrinsic motivation is the outside push—think chasing a promotion or cleaning for guests.

Intrinsic wins for long-term goals, but extrinsic can kickstart habits that stick.

How to Make It Happen:

1. Find Your Inner Why: Ask: What do I love about this task? Maybe you study because learning clicks for you, not just for the A+.
2. Use External Boosts Wisely: Set a reward (coffee date after work!) to get rolling. Once the habit’s in motion, let the intrinsic buzz take over.
3. Blend ‘Em for Power: Pair a treat (extrinsic) with something you dig (intrinsic)—like blasting your favorite tunes while jogging.

Pro Tip: If you’re stuck, start with extrinsic (a deadline or prize), then hunt for the intrinsic hook. Why just get by when you can thrive? Pick one task today and find its spark!

Are you motivated to improve your people skills? Check out our training course:

9 Tips to Transform Your Self-Talk and Boost Motivation

Small Wins Self-Motivate

We used to think financial incentives were the best kind of motivation. Pink argues that these are outdated. The deep human need to direct our own lives, to learn and to create new things is the secret to high performance and satisfaction. According to Pink:

Typically, if you reward something, you get more of it. You punish something, you get less of it. And our businesses have been built for the last 150 years very much on that kind of motivational scheme.

Harness the power of small wins by being a hero of progress. Whether you are talking to your colleague, your spouse or trying to motivate yourself, highlight progress. Here’s how:

• Start your to-do list with what you’ve already accomplished
• Create visual scoreboards to track your progress
• Celebrate small milestones along the way
• Focus on progress made rather than what’s left to do

But don’t just start celebrating small wins—stop your big losses. Here are 7 things you need to stop doing.

Self-Motivating Talk

What does it sound like in your head?

Sometimes, I wish I could hop into someone’s head to hear what they really are thinking. Our thoughts are secret—and it’s a good thing too. We are far more brutal in our minds than in reality. The problem is, our thoughts matter.

As a man thinketh, so is he. - The Book of Proverbs (King James edition)

Here are the major questions I have for you:

• When you talk to yourself, are you nice? Mean? Harsh? Sweet?
• Do your thoughts match your actions?
• Would you be okay broadcasting your thoughts?

The first step to getting motivated is understanding how your thoughts are tied to your actions.

The Brain Believes What You Tell It Most

In the book, What to Say When You Talk to Your Self http://shadhelmstetter.com/books/, Dr. Shad Helmstetter argues that we are programmed by our thoughts. His ideas are very similar to the process I use when interacting with people and overcoming social anxiety—specifically, the idea of self-truths:

Self-Truths: The ideas we tell ourselves. The beliefs we carry around whether they are true or not.

Sometimes, we learn self-truths from life experiences. Other times, we pick them up from those around us. And yet other times, we believe what we are told by parents, bosses and teachers.

Here are some other common negative self-truths I hear people say all the time:

• I am horrible at remembering faces.
• I never get a break.
• I have terrible luck.
• I can’t remember names.
• I’m awful with people.
• I’m so awkward.
• I’ll never fit in.
• I’m not creative.
• Mondays are always slow.
• I’m no good at …
• Things never work out for me.
• I’m just not the type of person who …
• I’m so clumsy.

Do any of these sound familiar? I want to take a moment and have you think about some of your self-truths. What are some limiting beliefs you say to yourself?

I’m not good at _______________________________________.

I always _______________________________________.

I never_______________________________________.

I’m just not the type of person who ________________________________.

I’m not very _______________________________________.

These kinds of thoughts KILL motivation before you even can get started. If you are warming up your brain with these kinds of thoughts, there is no way you can work or be productive as your best self.

If nothing comes to mind with these, DON’T fill them in! But if one instantly pops into your head, you might just have learned something interesting about yourself. Read on…

Motivation Buzzkills

The other kind of self-talk can come up around certain people or in specific situations. I call these motivation buzzkills.

We have no chance of motivating ourselves if we’re constantly putting ourselves down. For example, I feel very out of place in nightclubs and loud bars. My self-talk sounds something like, “I am so uncool!” or “I don’t belong here.” This is probably a learned self-truth. I had a few bad experiences early on and now I can’t shake them.

So where do you put yourself down?

• At Work
• With Your Boss
• Around Your Parents
• With Your Friends
• With Your Productivity
• At School
• With Technology
• With Your Health

Do you struggle with procrastination? Read our guide to beating procrastination here.

Limiting Wishes

Sometimes, self-truths come in the form of limiting wishes.

Limiting Wishes: A future state that we hope will solve all of the problems from our current lacking self.

For example, one woman came into our lab and told us that the reason she can’t make friends is because of her horrible nose. “I look like a toucan,” she said. “When I’m talking to people, I know all they are thinking about is my nose. As soon as I get it fixed, it will be so much easier to meet people.”

Here are common limiting wishes:

• If only I was thinner
• If only I was taller
• If only I was richer
• If only I was funnier
• If only I was smarter
• If only I got that promotion
• If only I could move to that city
• If only I could find a significant other
• If only I was older
• If only I was younger

Do you have any limiting wishes? Any desires that are holding you hostage?

If only I was _______________________________________.

I wish I _______________________________________.

Everything would be better if I_______________________________________.

Limiting wishes make motivation incredibly difficult because they are barriers to productivity.

Bottom Line: If you think you need to change something, do something or have something before you can get motivated, then it will be almost impossible for you to be productive.

Want to change your limiting beliefs? Read our science-based goal setting guide.

Changing Self-Talk

Dr. Helmstetter breaks down being able to change your self-talk into five levels:

Level 1: The Level of Negative Acceptance

“I can’t _____.”

The fill-in-the-blank statements you put in for your self-truths and limiting wishes are the current negative ideas you have accepted about yourself.

Level 2: The Level of Recognition and Need to Change

“I need to …”, “I should …”

Hopefully this is where you are now. The first half of this post was getting you to think about changing some of your negative self-truths and limiting wishes.

Level 3: The Level of Decision to Change

“I no longer …”

When you’re here, you have decided to change some of the limiting beliefs you have (see Step #5).

Level 4: The Level of the Better You

“I am …”

Once you have retired a limiting belief or changed it, you then have a new self-vision and concept.

Level 5: The Level of Universal Affirmation

“It is …”

Finally, you see the world differently. You have changed your own belief and the world around you.

What level are you at? If you have issues with procrastination, motivation or productivity you are probably stuck at level 2 or 3. You know you want to change and know what you have to do, but actually committing to the change is the hardest part. Here’s how to commit to change:

Change Your Internal Voice

What does your internal voice sound like? You know, the one that comments on your actions or makes little observations about the world around you.

Would you speak to someone else the same way you speak to yourself? Take a look at this spectrum. When you talk to yourself, where do you fall:

I am extremely critical of myself. If I mess up playing soccer or have a bad workout day, I internally chastise my laziness and lack of willpower. I had no idea I was doing this until I began to write down my internal thoughts.

Action Step: For the next seven days, carry around a journal and write down every internal thought that goes through your mind about your tasks. I recommend remembering your thoughts while on the drive to work, or how you feel while reading your emails in the morning at work.

Are you in a funk? Use these 5 steps to snap out of your funk.

Re-Examine

Examine the kinds of thoughts you have on a daily basis. See any patterns?

I want you to take out a sheet of paper and draw three columns. In the first one, write down all of your limiting belief patterns. These are your motivation killers. It might look like this:

It seems silly, but sometimes we’ve been thinking something for so long that we’ve forgotten what made us believe it in the first place. And we certainly no longer challenge it. I want you to go through your self-truth list and write down its opposite in a column called ‘Opposite.’ It should look like this:

This is the hard part. I want you to write down all of the reasons why the opposite is true. Sometimes this means finding learning experiences from hard memories—that’s okay.

Your Choice to Self-Motivate

Now you have a choice. You can live automatically by default.

Or you can live purposefully, with challenges and hard truths.

I do not believe ignorance is bliss. I think truly living is embracing truth—about yourself, about the people around you, about how we work. But only you can decide to do this.

If you want to try purposeful self-talk, all you have to do is complete the three steps above when you begin to be self-critical. This is how I have overcome a lot of my social anxiety. When I find myself in a bar for a friend’s bachelorette party, I go through these three steps:

• I don’t belong.
• I belong.
• My best friends are here. I love celebrating people, especially the bachelorette. I love the song they are playing.

And so it goes. It’s not easy. It doesn’t happen all the time. But it’s exactly what it sounds like in my head.

What does it sound like in yours? You have a choice to begin to slowly changing your self-talk and removing those motivation buzzkills.

Key Drivers of Human Motivation

Several crucial factors influence your motivation levels:

Personal Factors:

• Your goals and values
• Self-belief and confidence
• Past experiences and beliefs
• Needs and desires

Environmental Influences:

• Your physical workspace
• Available resources
• Time of day
• Social environment

Psychological Elements:

• Stress levels
• Mental health state
• Emotional wellbeing
• Sense of autonomy

Social Dynamics:

• Support from others
• Competition
• Social expectations
• Cultural influences

Physical Wellbeing:

• Sleep quality
• Nutrition
• Exercise
• Energy levels

Understanding these drivers is essential when figuring out how to get motivated when depressed or how to get motivated when you have no energy. Often, addressing underlying factors like sleep quality or stress levels can naturally boost your motivation.

Frequently Asked Questions (FAQs) About Motivation

What is the most effective type of motivation according to science?

According to research, intrinsic motivation and tracking progress are the most effective motivators. While financial rewards and external incentives can work short-term, the deep human need to direct our own lives, learn, and create drives sustained high performance and satisfaction.

How can I motivate myself when I feel stuck or depressed?

When dealing with low motivation or depression, start small and build momentum: 1) Choose one tiny task you can complete in 2 minutes or less, 2) Create a gentle morning routine that energizes you, 3) Use a “done list” instead of a to-do list to track wins, 4) Set specific times for focused work with planned breaks, and 5) Reach out to a supportive friend or professional.  Make the first step as small and accessible as possible!

What kills motivation?

The biggest motivation killers are negative self-talk, limiting beliefs, lack of progress tracking, poor environmental design, and relying solely on willpower. Harsh internal dialogue and “If only” thinking patterns significantly reduce motivation before you can even get started.

How do I stay motivated long-term?

Maintain long-term motivation by: 1) Focusing on identity-based habits rather than outcomes, 2) Creating visual progress markers, 3) Building supportive routines and environments, 4) Using external accountability, and 5) Celebrating small wins consistently.

What’s the difference between intrinsic and extrinsic motivation?

Intrinsic motivation comes from internal desires and enjoyment of the activity itself, while extrinsic motivation relies on external rewards or consequences. Research shows intrinsic motivation tends to be more sustainable long-term, though both types can be effective when used appropriately.

Transform Your Motivation

Harsh self-talk (“I’m not good enough”) and a lack of belief kills motivation before willpower even comes into play. Instead of forcing yourself to be productive, focus on tracking small wins and designing your environment for success.

Remember: your brain responds to progress, not pressure!Once you’ve got those things down, you can start thinking about strengthening willpower with our comprehensive guide: Increase Your Willpower With These 10 Scientific Strategies.