Motivation and reaching goals

In short: Motivation arises from internal (intrinsic) or external (extrinsic) incentives and can be supported by clear goals and structures. Concrete, measurable goals are more motivating than vague wishes.

In more detail: The SMART method helps formulate goals that are specific, measurable, achievable, relevant and time-bound.

In detail

• Intrinsic motivation: Arises from interest or enjoyment in the activity itself, usually more sustainable.
• Extrinsic motivation: Arises from external pressure or reward, can help in the short term.
• SMART goals: Specific, measurable, attractive, realistic, time-bound.
• Sub-goals: Break large goals into small steps to make progress visible.
• Setbacks: Accept as part of the process rather than as failure.
• Self-commitment: Stating goals publicly or to other people increases accountability.
• Reward: Small intermediate rewards strengthen motivation along the way (gewohnheiten-aendern-und-aufbauen).