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The Science of Self-Motivation: How to Keep Yourself on Track

Self-motivation is a powerful tool that can help us achieve our goals and improve our overall well-being. But what exactly is self-motivation and how can we use it to our advantage? In this blog post, we will explore the science of self-motivation and provide practical tips for keeping yourself on track.

First, let's define self-motivation. Simply put, self-motivation is the drive or internal desire to take action towards a specific goal. It is the fuel that powers our ambition and helps us overcome obstacles and challenges. I do want to acknowledge that motivation is not easy to come by for everyone. Especially for individuals struggling with mental health conditions. Conditions such as depression, can cause individuals to have interrupted sleep patterns, feelings of sadness, loss of interests, and changes in energy level. Celebrate all the small victories in the day big or small. Even if this is simply getting out of bed, getting out of your pajamas, brushing your teeth.


One of the key components of self-motivation is setting clear and specific goals. When our goals are well-defined and measurable, we are more likely to stay motivated and make progress towards achieving them. Additionally, setting short-term goals that lead towards a larger, long-term goal can help us stay motivated by providing a sense of accomplishment and progress. You need a path to get to that big goal. Every smaller goal is a step in getting there.


Another important aspect of self-motivation is the ability to manage our emotions and thoughts. Negative thoughts and emotions can quickly deplete our motivation and lead to feelings of

demotivation. However, by learning to manage these thoughts and emotions, we can maintain a positive attitude and keep ourselves motivated.

One effective technique for managing our thoughts and emotions is cognitive-behavioral therapy (CBT). This form of therapy helps individuals identify and change negative thought patterns and behaviors that are preventing them from achieving their goals. Remember negative thought patterns are typically very automatic and we often don't realize what is happening at the time. Allow yourself to slow down and question the validity of these thoughts. You can practice affirmations, journaling, and looking for evidence that the opposite is true.


Self-motivation also requires self-discipline and self-awareness. One way to do this is to develop a strong sense of self-awareness and to understand our own personal triggers for demotivation. By learning to recognize these triggers, we can take steps to avoid them and stay motivated. Next time you find yourself feeling down, break down what happened leading up to this? How were you feeling?

Positive Influences

Another way to stay motivated is to surround ourselves with positive influences. This can include friends and family members who support and encourage us, as well as mentors and role models who inspire us to reach our full potential. You are who you hang out with.

Finally, it is important to remember that self-motivation is not a one-time event, but rather an ongoing process that requires constant effort and attention. By setting clear goals, managing our thoughts and emotions, developing self-discipline, staying committed, and surrounding ourselves with positive influences, we can maintain our motivation and achieve our goals.


In conclusion, self-motivation is a powerful tool that can help us achieve our goals and improve our overall well-being. By understanding the science of self-motivation and using the tips provided in this blog post, we can keep ourselves on track and reach our full potential.

To learn more, visit the Imperfect Mellow Podcast:

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Welcome to my blog!

This is where we get real about how we can reframe our thinking and negative beliefs about ourselves. A casual self-empowerment blog all about self awareness and self-care. 

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