3 techniques to boost your motivation

Procrastination is the number one enemy of motivation - and tight schedules. But fortunately, there are some simple exercises and tips to boost your motivation, learn to accept yourself as you are and transform what you consider to be faults into quality.

Take stock, morning and evening

Scientists have proven that people who judge themselves negatively are more likely to procrastinate. So to avoid always putting everything off until tomorrow, the first step is to boost your morale and counter negative ideas about yourself.

The first exercise is therefore very simple. It's about taking stock of yourself. Every morning, before you start the day, write down three things you appreciate about yourself. It could be anything from your dancing skills to your financial prowess or your loyalty to your loved ones. It’s up to you.

To go a little further, also take a little time for reflection in the evening. This time, list three things you accomplished during the day. It may be going to work by bike more than by metro, or having finally found the courage to call your bank. Again, it's up to you. But keep in mind that there is nothing too small or insignificant in this exercise.

Accept your mistakes

Another useful motivational exercise is to list what you consider to be the three biggest mistakes of your life. Say it like that, it doesn't sound great for morale, but the purpose of the exercise is to ask you questions about how these mistakes have helped you grow.

Draw three columns. First, enter a description of the error in question. In the second, list all the positive consequences generated. Finally in the last column, write how this situation has changed you and what you have learned from it.

The goal is to change your perspective on your mistakes, to see them in a more positive light, as events that help us grow. In short, see the glass half full. And it's not a bullshit story of personal development: our brain retains information that comes from mistakes better than information that comes from success. You just have to think about having a positive view of it.

The SMART method

There's nothing more demotivating than feeling like you're failing. Except that to succeed, the definition of the objectives that we set for ourselves is crucial. The SMART method is therefore a way to boost your motivation by ensuring that you set the right goals. According to this methodology, a goal should always be:

• Specific
• Measurable
• Ambitious
• Realistic
• Time-bound

And to go even further, the psychology researcher Shékina Rochat even added three letters: I - E - S. Suddenly, it makes SMARTIES but above all it allows us to set goals that are still with ourselves and our personal development. Many studies have shown that setting "self-consistent" goals increases the likelihood of success and especially satisfaction once the goal is achieved.

For this, Shékina Rochat therefore added:

• Interest: does the objective really interest us?
• Enthusiasm: is the achievement of the objective in harmony with our values ?
• Meaning: does the objective make sense in my journey?

And as always, we advise you to discuss your goals with your family and friends. They are often a great source of motivation.