--- description: Get your emotions going. title: How to Motivate Yourself: 3 Steps Backed By Science image: https://static.time.com/v3/assets/bltea6093859af6183b/blt3a6235ea1162cae7/698878bfcd1bba75d86fee8d/running-jumping-sports-shoes-fitness-health-success-betterment.jpg?branch=production&width=3840&quality=75&auto=webp&crop=16:9 ---  * [motto](/tag/motto/) ## motto Update your preferences in [Account Settings](/account/preferences/) Close # 3 Proven Ways to Stay Motivated by [Eric Barker](/author/eric-barker/) ## Eric Barker Update your preferences in [Account Settings](/account/preferences/) Close Feb 12, 2016 11:00 AM CUT  Molly Cranna for TIME by [Eric Barker](/author/eric-barker/) ## Eric Barker Update your preferences in [Account Settings](/account/preferences/) Close Feb 12, 2016 11:00 AM CUT 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/ "undefined") 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/ "undefined"), 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/ "undefined"). 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 "undefined"): --- > “” --- So what does the unavoidable power of feelings mean for [motivation](http://www.bakadesuyo.com/2014/04/how-to-motivate-people/ "undefined")? 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 "undefined"), [Chip and Dan Heath](http://www.bakadesuyo.com/2012/11/three-steps-changing-behavior/ "undefined") say that emotions are an essential part of executing any plan: --- > “” --- **We need to think to plan but we need to feel to act.** **_Eric Barker:_**[_6 Things The Most Productive People Do Every Day_](http://www.bakadesuyo.com/2014/06/most-productive-people/ "undefined") So if you’ve got [the thinking part out of the way](http://www.bakadesuyo.com/2014/05/decision-making/ "undefined") – 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 "undefined"): --- > “” --- **Meanwhile, research shows happiness** [**increases productivity**](http://www.bakadesuyo.com/2014/06/most-productive-people/ "undefined") **and** [**makes you more successful**](http://www.bakadesuyo.com/2012/04/does-success-make-us-happy-or-does-happiness/ "undefined")**.** 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/ "undefined"). 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/ "undefined"). 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 "undefined"): --- > “” --- (More on how to get happier [here](http://www.bakadesuyo.com/2012/08/here-are-the-things-that-are-proven-to-make-y/ "undefined").) 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 "undefined"): --- > “” --- **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/ "undefined").) 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/ "undefined")” 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/ "undefined").) So you’re feeling positive and there are rewards (or penalties) in place. What else do you need? How about nagging, compliments and guilt? **_Eric Barker:_**[_How To Achieve Work-Life Balance In 5 Steps_](http://www.bakadesuyo.com/2014/03/work-life-balance/ "undefined") **3\. Get peer pressure** Research shows peer pressure [helps kids](http://www.bakadesuyo.com/2009/12/paradoxically-study-shows-peer-pressure-is-a/ "undefined") 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 "undefined"): --- > “” --- [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 "undefined"), 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/ "undefined") confirms this. From my interview with [Carlin Flora](http://www.bakadesuyo.com/2013/12/carlin-flora/ "undefined"), author of [_Friendfluence_](http://www.amazon.com/gp/product/B009UBQU04/?tag=spacforrent-20 "undefined"): --- > “” --- (More on the science of friendship [here](http://www.bakadesuyo.com/2013/11/how-to-make-friends-easily/ "undefined").) So we’ve got all three methods going for us. How do we wrap this all together and get started? **4\. 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/ "undefined") 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/ "undefined") has a huge effect on success. Via [_The 100 Simple Secrets of Successful People_](http://www.amazon.com/gp/product/B000FC10GG/?tag=spacforrent-20 "undefined"): --- > “” --- Still unsure if you’ll be able to beat the [procrastination](http://www.bakadesuyo.com/2013/07/chronic-procrastination/ "undefined") 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/ "undefined")**.** 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 "undefined")**.** **_This piece originally appeared on_** [**_Barking Up the Wrong Tree_**](http://www.bakadesuyo.com/ "undefined") ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/4119319/how-to-motivate-yourself/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/4119319/how-to-motivate-yourself/"},"headline":"3 Proven Ways to Stay Motivated","datePublished":"2016-02-12T11:00:38.000Z","dateModified":"2026-04-13T09:01:42.636Z","description":"Harness your emotions to help you achieve your goals","url":"https://time.com/4119319/how-to-motivate-yourself/","keywords":["motto","Psychology","Self-Improvement","Time management","motivation"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/blt3a6235ea1162cae7/698878bfcd1bba75d86fee8d/running-jumping-sports-shoes-fitness-health-success-betterment.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Eric Barker","jobTitle":null,"url":"https://time.com/author/eric-barker/"}],"articleSection":"","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/blt3a6235ea1162cae7/698878bfcd1bba75d86fee8d/running-jumping-sports-shoes-fitness-health-success-betterment.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"running-jumping-sports-shoes-fitness-health-success-betterment-motto-stock","caption":"running-jumping-sports-shoes-fitness-health-success-betterment-motto-stock","creditText":"Molly Cranna for TIME","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/tag/motto/","name":"motto"}},{"@type":"ListItem","position":2,"item":{"@id":"https://time.com/4119319/how-to-motivate-yourself/","name":"3 Proven Ways to Stay Motivated"}}]},{"@context":"https://schema.org","@type":"VideoObject","name":"How to Stay Mentally Strong When You Think You're About to Crack","description":"","thumbnailUrl":"https://cdn.jwplayer.com/v2/media/QLgnQEN9/poster.jpg?width=720","uploadDate":"2016-01-27T15:44:28.000Z","contentUrl":"https://cdn.jwplayer.com/manifests/QLgnQEN9.m3u8","embedUrl":"https://time.com/4119319/how-to-motivate-yourself/","duration":"PT39S","potentialAction":{"@type":"SeekToAction","target":"https://time.com/4119319/how-to-motivate-yourself/?jw_start={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"}},{"@context":"https://schema.org","@type":"VideoObject","name":"How to Find Motivation","description":"","thumbnailUrl":"https://cdn.jwplayer.com/v2/media/5EPdnh7d/poster.jpg?width=720","uploadDate":"2016-01-07T18:56:25.000Z","contentUrl":"https://cdn.jwplayer.com/manifests/5EPdnh7d.m3u8","embedUrl":"https://time.com/4119319/how-to-motivate-yourself/","duration":"PT1M42S","potentialAction":{"@type":"SeekToAction","target":"https://time.com/4119319/how-to-motivate-yourself/?jw_start={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"}}] ```