How Do I Become More Motivated?

A common thing people ask me in my practice is how they can improve their general motivation. They want to study harder, improve their gym consistency, be more self-driven in their businesses… The list goes on.

The answer is not always straightforward and there are often unique psychological and even physiological factors that contribute to low motivation. As one simple example, if it is something specific (like gym or study), there are usually cognitive / emotional aversions that influence our level of motivation. There is one general rule in behavioural psychology however, that will almost guarantee an increase in your general motivation if you’re feeling overall down, lethargic, or just blah....

 

If you increase your activity level, you will feel more motivated.

 

Many people are waiting for motivation to come to them. For some this may work, but for the majority, they’re waiting a long time and in the meanwhile their mood drops and they run the risk of becoming depressed.

Instead, we need to just begin something. Anything really that is potentially fun or rewarding or achievement oriented in order for motivation to increase. In order to do this, psychologists encourage something called Behavioural Activation. There is a strong evidence base for Behavioural Activation as a treatment for depression and it is widely adopted in practice today. Behavioural activation sometimes means forcing yourself to engage in activity even if you don’t feel initially motivated to do it.

In case you’re struggling to think of anything, here is a list of 365 activities that might be enjoyable or rewarding for you. From this list, maybe pick a few things that even remotely take your interest and jot them down. Don’t let your brain create excuses for why you can’t / shouldn’t do them. Instead, schedule them immediately in to your coming days/ weeks as non-negotiables. Then as you do them, rate your mood and motivation levels before and after you engage in the activity to test out how Behavioural Activation is working for you.

1. Going to a quiz or trivia night

2. Spending time in nature

3. Watching the clouds drift by

4. Debating

5. Painting my nails

6. Going ice skating, roller skating/blading

7. Scheduling a day with nothing to do

8. Giving positive feedback about something (e.g.

writing a letter or email about good service)

9. Feeding the birds

10. Spending an evening with good friends

11. Making jams or preserves

12. Going out to dinner

13. Buying gifts

14. Having a political discussion

15. Repairing things around the house

16. Washing my car

17. Watching TV, videos

18. Sending a loved one a card in the mail

19. Baking something to share with others (e.g.

family, neighbours, friends, work colleagues)

20. Taking a sauna, spa or a steam bath

21. Having a video call with someone who lives far

away

22. Organising my wardrobe

23. Playing musical instruments

24. Going to the ballet or opera

25. Lighting scented candles, oils or incense

26. Spending time alone

27. Exercising

28. Putting up a framed picture or artwork

29. Flirting

30. Entertaining

31. Riding a motorbike

32. Wine tasting

33. Going to the planetarium or observatory

34. Birdwatching

35. Doing something spontaneously

36. Going on a picnic

37. Having a warm drink

38. Massaging hand cream into my hands

39. Fantasising about the future

40. Laughing

41. Flying a plane

42. Playing tennis or badminton

43. Jogging, walking

44. Going to home opens

45. Researching a topic of interest

46. Going to the beach

47. Redecorating

48. Volunteering for a cause I support

49. Smelling a flower

50. Opening the curtains and blinds to let light in

51. Going to the zoo or aquarium

52. Doing jigsaw puzzles

53. Donating old clothes or items to charity

54. Lying in the sun

55. Learning a magic trick

56. Talking on the phone

57. Listening to a podcast or radio show

58. Walking around my city and noticing

architecture of buildings

59. Doing arts and crafts

60. Going on a ghost tour

61. Sketching, painting

62. Mowing the lawn

63. Going horseback riding

64. Doing the dishes

65. Sitting outside and listening to birds sing

66. Going to a free public lecture

67. Travelling to national parks

68. Going to a fair or fete

69. Playing cards

70. Putting moisturising cream on my face / body

71. Volunteering at an animal shelter

72. Re-watching a favourite movie

73. Gardening

74. Going camping

75. Playing volleyball

76. Going bike riding

77. Entering a competition

78. Doing crossword puzzles

79. Patting or cuddling my pet

80. Cooking a special meal

81. Soaking in the bathtub

82. Having a treatment at a day spa (e.g. facial)

83. Putting extra effort in to my appearance

84. Playing golf

85. Doing a favour for someone

86. Building a bird house or feeder

87. Clearing my email inbox

88. Planting a terrarium

89. Playing lawn games (e.g. bowls, croquet, bocce)

90. Going to a party

91. Getting out of debt/paying debts

92. Seeing and/or showing photos

93. Going on a city tour

94. Going to an agricultural show

95. Flipping through old photo albums

96. Upcycling or creatively reusing old items

97. Going sailing

98. Stretching muscles

99. Maintaining a musical instrument (e.g.

restringing guitar)

100. Playing soccer

101. Buying clothes

102. Going to the botanic gardens

103. Going to a scenic spot and enjoying the view

104. Going to the speedway

105. Snuggling up with a soft blanket

106. Listening to an audiobook

107. Going to see live stand-up comedy

108. Writing down a list of things I am grateful for

109. Maintaining an aquarium

110. Playing Frisbee

111. Teaching a special skill to someone else (e.g.

knitting, woodworking, painting, language)

112. Playing chess (with a friend or at a local club)

113. Going to a games arcade

114. Jumping on a trampoline

115. Sending a text message to a friend

116. Going fishing

117. Doodling

118. Putting a vase of fresh flowers in my house

119. Participating in a protest I support

120. Going to a movie

121. Surfing, bodyboarding or stand up paddle

boarding

122. Baking home-made bread

123. Walking barefoot on soft grass

124. Watching a movie marathon

125. Skipping/ jumping rope

126. Being physically intimate with someone I want

to be close to

127. Going to karaoke

128. Wearing an outfit that makes me feel good

129. Cooking some meals to freeze for later

130. Hobbies (stamp collecting, model building,

etc.)

131. Talking to an older relative and asking them

questions about their life

132. Looking at pictures of beautiful scenery

133. Having family get-togethers

134. Listening to music

135. Learning a new language

136. Taking a free online class

137. Working

138. Washing my hair

139. Singing around the house

140. Going swimming

141. De-cluttering

142. Going rock climbing

143. Whittling

144. Going on a ride at a theme park or fair

145. Arranging flowers

146. Going to the gym

147. Working on my car or bicycle

148. Juggling or learning to juggle

149. Contacting an old school friend

150. Calligraphy

151. Sleeping

152. Driving

153. Going crabbing

154. Playing with my pets

155. Abseiling

156. Going kayaking, canoeing or white-water

rafting

157. Listening to the radio

158. Doing Sudoku

159. Planting vegetables or flowers

160. Walks on the riverfront/foreshore

161. Shooting pool or playing billiards

162. Getting an indoor plant

163. Surfing the internet

164. Doing embroidery, cross stitching

165. Browsing a hardware store

166. Donating blood

167. Buying books

168. Meditating

169. Training my pet to do a new trick

170. Planning a day’s activities

171. Waking up early, and getting ready at a

leisurely pace

172. Going to a Bingo night

173. Playing ping pong / table tennis

174. Buying an ice-cream from an ice-cream truck

175. Going on a hot air balloon ride

176. Sightseeing

177. Organising my work space

178. Dangling my feet off a jetty

179. Writing (e.g. poems, articles, blog, books)

180. Dancing in the dark

181. Listening to classical music

182. Photography

183. Watching funny videos on YouTube

184. Doing something religious or spiritual (e.g.

going to church, praying)

185. Seeing a movie at the drive-in or outdoor

cinema

186. Making my bed with fresh sheets

187. Lifting weights

188. Early morning coffee and newspaper

189. Planning a themed party (e.g. costume, murder

mystery)

190. Wearing comfortable clothes

191. Shining my shoes

192. Acting

193. Meeting new people

194. Doing 5 minutes of calm deep breathing

195. Buying new stationary

196. Turning off electronic devices for an hour (e.g.

computer, phone, TV)

197. Buying music (MP3s, CDs, records)

198. Relaxing

199. Going to a footy game (or rugby, soccer,

basketball, etc.)

200. Going skiing

201. Doing woodworking

202. Planning a nice surprise for someone else

203. Playing video games

204. Holding a garage sale

205. Saying “I love you”

206. Making a playlist of upbeat songs

207. Colouring in

208. Playing laser tag or paintball

209. Joining a community choir

210. Doing a nagging task (e.g. making a phone call,

scheduling an appointment, replying to an email)

211. Taking a ferry ride

212. Shaping a bonsai plant

213. Watching planes take off/ land at the airport

214. Planning my career

215. Reading non-fiction

216. Writing a song or composing music

217. Taking my dog to the park

218. Borrowing books from the library

219. Having a barbecue

220. Sewing

221. Dancing

222. Having lunch with a friend

223. Talking to or introducing myself to my

neighbours

224. Holding hands

225. Having an indoor picnic

226. Reading classic literature

227. Going on a date

228. Taking children places

229. Going whale watching

230. Putting on perfume or cologne

231. Digging my toes in the sand

232. Hitting golf balls at a driving range

233. Reading magazines or newspapers

234. Calling a friend

235. Sending a handwritten letter

236. Going snorkelling

237. Going hiking, bush walking

238. Reading fiction

239. Pampering myself at home (e.g. putting on a

face mask)

240. Watching my children play

241. Going to a community or school play

242. Making jewellery

243. Reading poetry

244. Going to the hills

245. Getting/giving a massage

246. Shooting hoops at the local basketball courts

247. Flying kites

248. Savouring a piece of fresh fruit

249. Playing hockey

250. Eating outside during my lunch break

251. Floating on a pool lounge

252. Making a pot of tea

253. Using special items (e.g. fine china, silver

cutlery, jewellery, clothes, souvenir mugs)

254. Doing a DIY project (e.g. making homemade

soap, making a mosaic)

255. Taking care of my plants

256. Telling a joke

257. Going to a public place and people watching

258. Discussing books

259. Going window shopping

260. Watching boxing, wrestling

261. Giving someone a genuine compliment

262. Practising yoga, Pilates

263. Walking around the block

264. Shaving

265. Genuinely listening to others

266. Participating in a clean-up (e.g. picking up litter

at the beach or park)

267. Eating fish and chips at the beach

268. Rearranging the furniture in my house

269. Doing water aerobics

270. Blowing bubbles

271. Buying new furniture

272. Going to a free art exhibition

273. Making a ‘To-Do’ list of tasks

274. Travelling abroad, interstate or within the state

275. Having quiet evenings

276. Geocaching

277. Singing in the shower

278. Browsing at a second hand book shop

279. Test driving an expensive car

280. Refurbishing furniture

281. Exchanging emails, chatting on the internet

282. Knitting/crocheting/quilting

283. Napping in a hammock

284. Skipping stones on the water

285. Doing ballet, jazz/tap dancing

286. Archery

287. Going on a Segway tour

288. Visiting a grandparent

289. Making a gift for someone

290. Having discussions with friends

291. Trying a new recipe

292. Playing cricket

293. Signing up for a fun run

294. Scrapbooking

295. Accepting an invitation

296. Cooking an international cuisine

297. Solving riddles

298. Scuba diving

299. Watching home videos

300. Building a sand castle

301. Planning a holiday

302. Sitting at the beach or river and watching the

movement of the water

303. Watching fireworks

304. Making home-made pizza

305. Cheering for a sports team

306. Origami

307. Doing something nostalgic (e.g. eating a

childhood treat, listening to music from a

certain time in my life)

308. Joining a club (e.g. film, book, sewing, etc.)

309. Lighting candles

310. Going bowling

311. Going to museums, art galleries

312. Reading comics

313. Having coffee at a cafe

314. Trying new hairstyles

315. Taking a road trip

316. Watching a fireplace or campfire

317. Whistling

318. Playing darts

319. Going to a flea market

320. Working from home

321. Buying a meal from a food truck or hawkers

market and eating outdoors

322. Operating a remote control car / plane

323. Playing board games (e.g. Scrabble, Monopoly)

324. Savouring a piece of chocolate

325. Hunting for a bargain at an op shop, garage

sale or auction

326. Buying, selling stocks and shares

327. Going to plays and concerts

328. Buying fresh food at the market

329. Beachcombing

330. Dining out at a restaurant or café

331. Harvesting home grown produce

332. Exploring with a metal detector

333. Giving someone a hug

334. Taking a holiday

335. Going to the hairdresser or barber

336. Swimming with dolphins

337. Picking flowers

338. Sandboarding

339. Going to the beauty salon

340. Buying myself something nice

341. Playing squash

342. Watching a sunset or sunrise

343. Star gazing

344. Watching a funny TV show or movie

345. Making pottery, or taking a pottery class

346. Playing mini golf

347. Recycling old items

348. Going to a water park

349. Practising karate, judo

350. Boxing a punching bag

351. Cleaning

352. Driving a Go Kart

353. Daydreaming

354. Learning about my family tree

355. Picking berries at a farm

356. Watching kids play sport

357. Setting up a budget

358. Writing a positive comment on a website

/blog

359. Getting a manicure or pedicure

360. Collecting things (coins, shells, etc.)

361. Eating something nourishing (e.g. chicken

soup)

362. Babysitting for someone

363. Taking a class (e.g. cooking, improvisation,

acting, art)

364. Combing or brushing my hair

365. Writing diary/journal entries

*List adopted from the Centre for Clinical Interventions.