--- title: How to Motivate Yourself: 3 Steps Backed By Science description: You make goals… but then you procrastinate. You write a to-do list… but then you don’t follow through. And this happens again and again and... canonical: https://time.com/2933971/how-to-motivate-yourself-3-steps-backed-by-science/ author: Eric Barker article:opinion: true article:content_tier: free article:published_time: 2014-06-30T04:01:16.000Z article:modified_time: 2026-08-04T07:44:23.712Z article:section: Ideas og:title: How to Motivate Yourself: 3 Steps Backed By Science og:description: You make goals… but then you procrastinate. You write a to-do list… but then you don’t follow through. And this happens again and again and... og:url: https://time.com/2933971/how-to-motivate-yourself-3-steps-backed-by-science/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltde093bcdab65f2d0/6988d9b9bc6cfc69913e2a3c/time-logo.jpg?branch=production og:image:width: 1200 og:image:height: 675 og:image:alt: TIME og:type: article twitter:card: summary_large_image twitter:title: How to Motivate Yourself: 3 Steps Backed By Science twitter:description: You make goals… but then you procrastinate. You write a to-do list… but then you don’t follow through. And this happens again and again and... twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltde093bcdab65f2d0/6988d9b9bc6cfc69913e2a3c/time-logo.jpg?branch=production --- # How to Motivate Yourself: 3 Steps Backed By Science ## Video: Ask the Expert: Dealing With a Colleague's Gross Work Habits [Watch (HLS stream): Ask the Expert: Dealing With a Colleague's Gross Work Habits](https://cdn.jwplayer.com/manifests/R6hSAD1F.m3u8) (1:23)  _Published 2015-01-21. What do you do when your someone at your office regularly grosses you out at work? MONEY's Donna Rosato has tips on how to handle a co-worker with icky tendencies._ by [Eric Barker](https://time.com/author/eric-barker/) ## Eric Barker Jun 30, 2014 4:01 AM UTC by [Eric Barker](https://time.com/author/eric-barker/) ## Eric Barker Jun 30, 2014 4:01 AM UTC You make goals… but then you procrastinate. You write a to-do list… but then you don’t follow through. And this happens again and again and again. Seriously, what’s the problem? **Why are we so good at thinking of what to do but so terrible at actually doing those things?** The problem is you’re skipping an essential step. Here’s what it is… ## The Mistake Every Productivity System Makes **Productivity systems rarely take emotions into account.** And [feelings are a fundamental](http://www.bakadesuyo.com/2013/01/interview-negotiation-secrets-learn-top-fbi-hostage-negotiator/) and unavoidable part of why humans do what they do. We can’t ignore our emotions. Because of [the way our brains are structured](http://www.bakadesuyo.com/2014/02/elephants-and-neuroscience/), when thought and feelings compete, feelings almost always win. And we can’t fight our feelings. Research shows this [just makes them stronger](http://www.bakadesuyo.com/2012/10/fight-feelings/). Via [The Antidote: Happiness for People Who Can’t Stand Positive Thinking](http://www.amazon.com/gp/product/0865479410/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=0865479410&linkCode=as2&tag=spacforrent-20): --- > “” --- So what does the unavoidable power of feelings mean for [motivation](http://www.bakadesuyo.com/2014/04/how-to-motivate-people/)? In their book [Switch](http://www.amazon.com/gp/product/0385528752/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=0385528752&linkCode=as2&tag=spacforrent-20), [Chip and Dan Heath](http://www.bakadesuyo.com/2012/11/three-steps-changing-behavior/) say that emotions are an essential part of executing any plan: --- > “” --- **We need to think to plan but we need to feel to act.** So if you’ve got [the thinking part out of the way](http://www.bakadesuyo.com/2014/05/decision-making/) – how do you rile up those emotions and get things done? Here are three steps: ## 1) Get Positive **When do we procrastinate the most?** **When we’re in a bad mood.** Via [Temptation: Finding Self-Control in an Age of Excess](http://www.amazon.com/gp/product/0143120808/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=0143120808&linkCode=as2&tag=spacforrent-20): --- > “” --- **Meanwhile, research shows happiness** [**increases productivity**](http://www.bakadesuyo.com/2014/06/most-productive-people/) **and** [**makes you more successful**](http://www.bakadesuyo.com/2012/04/does-success-make-us-happy-or-does-happiness/)**.** What does the military teach recruits in order to mentally toughen them up? No, it’s not hand-to-hand combat. It’s [optimism](http://www.bakadesuyo.com/2012/04/what-3-techniques-does-the-army-use-to-instil/). So how do you get optimistic if you’re not feeling it? **Monitor the progress you’re making and celebrate it.** Harvard’s Teresa Amabile‘s research found that nothing is more motivating than [progress](http://www.bakadesuyo.com/2012/06/what-is-the-most-powerful-management-techniqu/). Via [The Progress Principle: Using Small Wins to Ignite Joy, Engagement, and Creativity at Work](http://www.amazon.com/gp/product/142219857X/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&tag=spacforrent-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=142219857X): --- > “” --- (More on how to get happier [here](http://www.bakadesuyo.com/2012/08/here-are-the-things-that-are-proven-to-make-y/).) Okay, so negativity isn’t making you procrastinate and holding you back. But what’s going to drive you forward? ## 2) Get Rewarded Rewards feel good. Penalties feel bad. And that’s why they both can work well for motivating you. **Research shows that rewards are responsible for three-quarters of why you do things.** Via [The 100 Simple Secrets of Successful People](http://www.amazon.com/gp/product/B000FC10GG/?tag=spacforrent-20): --- > “” --- **So treat yourself whenever you complete something on your to-do list.** (Yes, this is how you train a dog but it [will work for you too](http://www.bakadesuyo.com/2012/11/8-ways-dog-training-techniques-influence-improve-yourself/).) Having trouble finding a reward awesome enough to get you off your butt? Try a “[commitment device](http://www.bakadesuyo.com/2013/07/chronic-procrastination/)” instead: **Give your friend $100\. If you get a task done by 5PM, you get your $100 back. If you don’t complete it, you lose the $100.** Your to-do list just got _very_ emotional. (More on how to stop procrastinating [here](http://www.bakadesuyo.com/2013/07/chronic-procrastination/).) So you’re feeling positive and there are rewards (or penalties) in place. What else do you need? How about nagging, compliments and guilt? ## 3) Get Peer Pressure Research shows peer pressure [helps kids](http://www.bakadesuyo.com/2009/12/paradoxically-study-shows-peer-pressure-is-a/) more than it hurts them. (And face it, you’re still a big kid, you just have to pretend to be an adult most of the time — and it’s exhausting.) **Surround yourself with people you want to be and it’s far less taxing to do what you should be doing.** Via Charles Duhigg’s excellent book [The Power of Habit: Why We Do What We Do in Life and Business](http://www.amazon.com/gp/product/1400069289/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&tag=spacforrent-20): --- > “” --- [The Longevity Project](http://www.amazon.com/gp/product/0452297702/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&tag=spacforrent-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=0452297702), which studied over 1000 people from youth to death had this to say: --- > “” --- And the [research on friendship](http://www.bakadesuyo.com/2013/11/how-to-make-friends-easily/) confirms this. From my interview with [Carlin Flora](http://www.bakadesuyo.com/2013/12/carlin-flora/), author of [Friendfluence](http://www.amazon.com/gp/product/B009UBQU04/?tag=spacforrent-20): --- > “” --- (More on the science of friendship [here](http://www.bakadesuyo.com/2013/11/how-to-make-friends-easily/).) So we’ve got all three methods going for us. How do we wrap this all together and get started? ## Sum Up Got today’s to-do list? Great. That means the most rational thing to do now is_stop being rational_. Get those emotions going: 1. **Get Positive** 2. **Get Rewarded** 3. **Get Peer Pressure** You can do this. In fact, believing you can do this is actually the first step. What’s one of the main things that stops people from becoming happier? Happiness [isn’t part of how they see themselves](http://www.bakadesuyo.com/2013/05/happier/) so it’s harder to change. Think of yourself as a motivated, productive person. Research shows [how people feel about themselves](http://www.bakadesuyo.com/2013/10/how-to-be-more-confident/) has a huge effect on success. Via [The 100 Simple Secrets of Successful People](http://www.amazon.com/gp/product/B000FC10GG/?tag=spacforrent-20): --- > “” --- Still unsure if you’ll be able to beat the [procrastination](http://www.bakadesuyo.com/2013/07/chronic-procrastination/) demon? Then skip right to #3, peer pressure. **Forward this post to at least two friends and** [**start holding each other accountable**](http://www.bakadesuyo.com/2014/04/how-to-motivate-people/)**.** Now you’ve got something outside of yourself that’s watching and motivating you. And everything is easier — and more fun — with friends. **Join 85K+ readers. Get a free weekly update via email** [**here**](http://eepurl.com/o6uAD)**.** Related posts: [6 Things The Most Productive People Do Every Day](http://www.bakadesuyo.com/2014/06/most-productive-people/) [How To Achieve Work-Life Balance In 5 Steps ](http://www.bakadesuyo.com/2014/03/work-life-balance/) [8 Things The World’s Most Successful People All Have In Common](http://www.bakadesuyo.com/2013/12/successful-people/) _This piece originally appeared on_ [_Barking Up the Wrong Tree_](http://www.bakadesuyo.com/)_._ ### 5 Horrible Habits You Need to Stop Right Now  Do Not Email First Thing in the Morning or Last Thing at Night “The former scrambles your priorities and all your plans for the day and the latter just gives you insomnia,” says Ferriss, who insists “email can wait until 10am” or after you check off at least one substantive to-do list item. Chris Pecoraro—Getty Images  Do Not Agree to Meetings or Calls With No Clear Agenda or End Time “If the desired outcome is defined clearly… and there’s an agenda listing topics–questions to cover–no meeting or call should last more than 30 minutes,” claims Ferriss, so “request them in advance so you can ‘best prepare and make good use of our time together.'” Sam Edwards—Getty Images/Caiaimage  Do Not Check Email Constantly Batch it and check it only periodically at set times (Ferriss goes for twice a day). Your inbox is analogous to a cocaine pellet dispenser, says Ferriss. Don’t be an addict. Tools like strategic use of the auto responder and Boomerang can help. Jetta Productions—Getty Images  Do Not Carry a Digital Leash 24/7 At least one day a week leave you smartphone somewhere where you can’t get easy access to it. If you’re gasping, you’re probably the type of person that most needs to do kick this particular habit. by nacoki ( MEDIA ARC )—Getty Images/Flickr RF  Do Not Let People Ramble Sounds harsh, but it’s necessary, Ferriss believes. “Small talk takes up big time,” he says, so when people start to tell you about their weekends, cut them off politely with something like “I’m in the middle of something, but what’s up?” But be aware, not everyone agrees with this one (and certainly not in every situation), and you may want to pay particularly close attention to norms around chit chat when traveling internationally. Reza Estakhrian—Getty Images _Read next:_ [_This Is the No. 1 Thing That Holds Most People Back From Success_](http://time.com/68333/this-is-the-number-one-thing-that-holds-most-people-back-from-success/?iid=time%5Freadnext) [_Listen to the most important stories of the day._](http://time.com/newsletter/the-brief/?sl%5Fautoplay=true&xid=spl-fullbrief-article) ```json [{"@context":"https://schema.org","@type":"OpinionNewsArticle","@id":"https://time.com/2933971/how-to-motivate-yourself-3-steps-backed-by-science/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/2933971/how-to-motivate-yourself-3-steps-backed-by-science/"},"headline":"How to Motivate Yourself: 3 Steps Backed By Science","datePublished":"2014-06-30T04:01:16.000Z","dateModified":"2026-08-04T07:44:23.712Z","description":"You make goals… but then you procrastinate. You write a to-do list… but then you don’t follow through. 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