Here are some quick-hit tips for m.otivation:
1.) Make it your own.
People find the greatest motivation and satisfaction when they are pursuing a goal they set for themselves. Doing this allows them to tap into intrinsic motivation which is the desire to do something for its own sake.
2.) Pursue Progress
Motivation is reinforced not surprisingly when we experience small wins. Establishing sub-goals can be an effective strategy to promote motivation. For instance if your goal is to perform a pull-up, your short term goal may include performing a certain number of reps using a band.
3.) Eliminate Goals that threaten Well-Being
Goals that are pursued to build popularity or status hinder intrinsic motivation and shift the locus of control from internal to external.
4.) Honor your Values
Acknowledging your strengths and values can go a long way to helping you identify an intrinsic goal and to help you deal with obstacles. Peoples who can leverage values appropriately persist through setbacks and are naturally more process oriented.