Top 5 motivation boosters

There are lots of reasons why you might be procrastinating. Are you avoiding tricky tasks such as studying or chores? Is perfectionism, or a fear of failure, getting in your way? Perhaps there are just too many distractions in your life and it’s all a bit overwhelming.

Everyone procrastinates sometimes, but if your inability to take action is holding you back, you might need a little motivation booster. Here are five of our top tips.

Read the transcript.

1. Work out your ‘why’

Understanding the benefits of tackling a task can boost your motivation. Maybe your ‘why’ is: you’ll feel less stressed, or you’ll build a new skill, or you’ll have a tidier and better-organised space to spend time in at home. Think about the good things that will happen, both externally, like doing well in your exams, and internally, like feeling more confident.

You could even write down the benefits on a Post-it note and stick it where you’ll see it often. When you’re working on the task, remind yourself of the positives to keep you focused. 

2. Set a timer

If doing the whole task feels overwhelming, break it down into smaller chunks and set a timer. For example, if finding a new job feels out of reach, spend 20 minutes working on your resume or reaching out to a couple of contacts. There are plenty of apps and tools out there to help you with this. Try Forest, Freedom or Pomofocus.

During that time, put your phone away and try not to check your social media. Tell yourself, ‘I’ll procrastinate later’, and get going now.

3. Celebrate your wins

Swap your to-do list for a ‘ta-da’ list and write down your achievements, no matter how small. The list might look something like: 

  • Spent 20 minutes studying maths.

  • Cleaned my room.

  • Called a good friend.

After you’ve notched up a few achievements, you could treat yourself by playing with the dog, making yourself a smoothie, or watching an episode of your favourite show. 

4. Move your body

If you’re feeling uninspired, move your body. You could do some stretches, take a walk, or even do some dance moves in your room. Chances are you’ll feel a whole lot better afterwards. Get some more tips on how to exercise when you’re feeling unmotivated.

5. Play some music

Make a playlist of your favourite upbeat songs and listen to them when you feel like you need an extra boost. You can also search music streaming apps for ‘study’ or ‘focus’ playlists. Read up on more about the benefits of music

It can be helpful to think about what’s causing the problem, so that you can work on overcoming it. Remember: procrastination isn’t a personal failure, and there are things you can do to boost your motivation and get things back on track.

What can I do now?


Setting goals