How to Stay Motivated: Setting Manageable Goals

According to Simon Sinek, without a sense of purpose in both your personal and professional life, it’s challenging to maintain a positive outlook and accomplish your goals (TEDx Talks, 2010) (1). However, your purpose doesn’t have to be a world-changing mission — it can be as simple as setting a tiny target for the day.

Once you’ve identified your purpose, the next step is determining how to achieve it. George T. Doran introduced the concept of S.M.A.R.T. Goals in the 1981 Harvard Business Review issue, outlining a method for setting Specific, Measurable, Achievable, Relevant, and Time-bound objectives (2). Doran’s framework remains relevant today because of its timeless approach to goal setting.

Doran stressed the importance of breaking significant endeavors into smaller, manageable tasks. For example, instead of worrying about a massive report, set a specific goal to write just the introduction. This approach helps track progress, boost motivation, and experience the power of small wins.

How Taking Breaks Can Boost Your Motivation and Productivity

It may seem like taking breaks may hinder your motivation or focus, but the Journal of Organizational Behaviour has a wealth of academic research proving the opposite. For instance, a 2016 study discovered that even short micro-breaks, especially when spent socializing, can help alleviate stress (3).

One effective way to make the most of breaks is to embrace the concept of small rewards. While this idea might seem like a cliché, it is based on a 1954 study published in the American Psychologist Journal (4).

The concept is straightforward: you should reward yourself after completing tasks. This helps to create a positive connection with the activity, making it easier to accomplish. Whether it’s a cup of coffee or a brief stretch, the size of the reward depends on the situation.

How Emotional Contagion and Setbacks Impact Motivation

Emotional contagion, a concept explained by LaKeisha Fleming in a 2023 article for Verywell Mind, describes how emotions can spread between individuals (5). This means that we can influence and be influenced by those around us. Therefore, working with someone positive and driven can uplift your spirits.

A 2022 study in Frontiers of Psychology Journal (6) suggests that we don’t have to meet in person to reap the benefits of positive transformation. Simply searching for funny motivational quotes or finding amusement in a few memes might be sufficient to prompt a shift in perspective. However, be cautious because emotional influence can go both ways.

References

1. TEDx Talks. “Start with Why — How Great Leaders Inspire Action | Simon Sinek | TEDxPugetSound.” YouTube, September 28, 2010. | https://www.youtube.com/watch?v=u4ZoJKF_VuA
2. Doran, George T. “There’s a S.M.A.R.T. Way to Write Management’s Goals and Objectives.” Management Review, November 1981. | https://community.mis.temple.edu/mis0855002fall2015/files/2015/10/S.M.A.R.T-Way-Management-Review.pdf
3. Kim, Sooyeol et al. “Micro-Break Activities at Work Can Help Reduce Stress: Micro-Break Activities as a Recovery Method.” Journal of Organizational Behaviour, March 2016. | https://onlinelibrary.wiley.com/doi/abs/10.1002/job.2109
4. Skinner, B.F. “Reinforcement Today.” American Psychologist, November 1954. | https://psycnet.apa.org/record/1959-07839-001
5. Fleming, LaKeisha. “What Is Emotional Contagion?” Verywell Mind, August 2023. | https://www.verywellmind.com/emotional-contagion-the-psychology-of-shared-emotions-8402628
6. Lu, Dan and Hong, Dain. “The Spread of Emotions Online: Emotional Contagion in Digital Communication.” Frontiers of Psychology, April 2022. | https://pubmed.ncbi.nlm.nih.gov/35911046/