increase motivation

Four Simple Ways to Increase Your Motivation

You fill your time with this and that on any given day. Sure, you have plenty of projects on your mind, but something always gets in the way, occupying your time. You already know a handful of ways you can increase your focus, motivation and productivity, but many seem more mystical than scientific. However, there may be more truth in what you hear than you realize. Here are four activities that will get you back on track.

Power Pose

Body language reveals much more about who you are as an individual than you might have realized, but did you know it also effects how motivated people are?

Social psychologist Amy Cuddy, a professor and researcher at the Harvard School of Business, gave a TED Talk on the importance of body language. Not only does it change the way people interact with you, but it changes the way you interact with yourself, your own mind.

According to Cuddy, a power pose is a stance that puts you in control of your body. It is upright and demands space and respect. Smile more often and align yourself with people you converse with.

While these steps may feel strange at first, it’s only because you’re not used to them. You’ll find that you not only demand more respect from others, but you will also feel more in control of your own life.


Puzzles may seem like a bore, but completing different kinds of puzzles, such as crosswords, word searches and traditional piece-puzzles release dopamine in your brain. Dopamine is a reward neurotransmitter, which stimulates a feeling of accomplishment.

When people lack dopamine in their brains, it inhibits their ability to be goal-oriented and motivated. Partake in activities that release dopamine in your brain for this motivational boost.


Meditation might sound hokey, but for a huge boost in creativity and motivation, let go of that image of a hippy in the woods. Meditation teaches that thoughts are only thoughts — they come and they go, and life is in a constant state of change. People who meditate are able to let go of negative and unhelpful thoughts in exchange for ones that motivate and re-energize them.

Rebecca Gladding, M.D. wrote a spirited analysis on the Psychology Today website about how meditation changes how people think and feel. She writes, “…you are able to see yourself and everyone around you from a clearer perspective, while simultaneously being more present, compassionate and empathetic with people no matter the situation.”

If you’re more present in the moment, you’re more likely to tackle those big projects you’d otherwise avoid. While meditation has vast benefits, it requires a daily practice for full results.


When you lack motivation, the goals you have feel out of reach. However, it’s important you set achievable goals for yourself. Many people lacking in motivation also lack clear and defined goals. How can you be motivated when you don’t even know what you want? This may take an imagined look of where you are and where you’re going.

Clarify your why — why you want what you want. Once you know what you want, and why you want it, motivation will come of its own accord.

Armin Brott

View posts by Armin Brott
Armin Brott is the proud father of three, a former U.S. Marine, a best-selling author, radio host, speaker, and one of the country’s leading experts on fatherhood. He writes frequently about fatherhood, families, and men's health. Read more about Armin or visit his website, You can also connect via social media: Facebook, Twitter, Pinterest,  and Linkedin.
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