354. How to Get Motivated and Stay Motivated: Science-Backed Strategies That Work

Oct 13, 2025

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Ever notice how you can get excited about something in the beginning, but then totally lose steam? You start a new meditation practice, promise yourself you’ll speak more kindly to your partner, or commit to exercising. At first, you feel that spark. But then life gets busy, the excitement fades, and suddenly your motivation’s gone.

Here’s the problem: what you do to get motivated isn’t what you do to stay motivated. It’s like lighting a campfire. You use kindling to get it going, but you need bigger and bigger sticks and finally logs to keep it burning. If you just keep tossing kindling on, the fire fizzles out. But if you toss a log on too soon, you’ll smash those tiny embers.

Today I’m going to show you what the research says about how to get motivated in the first place and, just as importantly, how to stay motivated over the long haul in all areas of your life, from your personal growth to your relationships.

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