4 Ways To Increase Motivation (And Get More Done In The Process)

It’s hard to get things done if you don’t have the drive to get things done, which is why productivity relies heavily on motivation.

But many people struggle to get and stay motivated at work—which can cause their productivity to plummet.

So the question is, how, exactly, can you increase motivation—and get more done in the process?

Prioritize sleep

It’s nearly impossible to feel motivated, productive and engaged with work if you’re also feeling exhausted. For example, research shows that not getting enough sleep can cause a host of cognitive issues, including issues with focus and attention—and studies have found a direct link between lack of sleep and decreased productivity and performance at work.

This is why, if you want to increase motivation throughout the day, one of the best places to start is at night—or, in other words, by making sleep a priority.

If you’re not getting enough sleep (or if the sleep you’re getting isn’t making you feel well-rested), look for changes you can make in your daily routine to promote better sleep, like:

• Cut back on caffeine. A cup of coffee in the morning is fine. But caffeine can take up to 10 hours to clear from the bloodstream—so if you want to get a good night’s sleep, avoid caffeine after 12 pm.

• Power down devices. Screens—including phones, computers, tablets, and TV screens—emit blue light that can interrupt your body’s natural sleep cycle, making it harder to fall and stay asleep. Aim to power down devices (and avoid blue light) one to two hours before bedtime.

• Exercise. Exercise has been shown to help you fall asleep faster and improve the quality of your sleep—so carve out at least 30 minutes per day for exercise. (And if you want to maximize the productivity-boosting benefits of your workout, head outside; a recent study found that spending 29 minutes outdoors can increase productivity by 45 percent.)

The point is, everything is easier when you’re getting good sleep—and that includes getting and staying motivated. So, if you’re looking to increase motivation (and productivity!), make it a point to prioritize sleep.

Define your why

Motivation is about staying committed to working towards and hitting your goals—even when it gets hard and even when you don’t want to.

But it’s hard to stay committed to your goals when there’s no meaning behind them. This is why, if you want to increase motivation, you need to go further than just defining what goals you’re working towards—you need to define your why. 

For example, let’s say your goal is to get promoted to a management position. Without a clear why behind that goal, it’s going to be hard to stay committed and motivated when things get challenging—for example, if you have to work longer hours, take on challenging projects, or take a night class in order to make yourself a better candidate for the promotion.

But if you’re clear on the why behind your goal to get promoted into management (for example, being passionate about mentoring newer employees), it gives you a sense of meaning and purpose—which makes it easier to stay motivated, even when you’re working long hours, powering through a tough project, or spending your evenings sharpening your skills.

Bottom line? If you want to increase motivation, it’s not enough to define your goals; you also need to define why those goals are important to you.

Set up external accountability

There are certainly people who have no problem motivating themselves. But most people stand to benefit from some sort of external accountability. For example, a recent study found that people were 33% more likely to hit their goals when they wrote their goals down and then shared those goals with another person—and checked in with that person regularly as they worked towards their goal.

So, if you want to increase motivation, creating that external accountability is a great place to start.

Ask a trusted colleague, co-worker, or mentor to be your accountability partner. Let them know the goals you’re working on and make a plan for when and how often you’ll check in to let them know how you’re progressing towards that goal. Knowing that someone else is invested in you achieving your goals—and knowing that you’ll have to check in with them regularly on how you’re working towards those goals—can help you stay motivated throughout the process.

Keep motivation high with regular breaks

No one can stay motivated all day, every day. So, if you want to keep motivation high over the long-term, it’s essential to recognize that fact—and take regular breaks.

There is a ton of research that backs up the idea that regular breaks can help to increase productivity and motivation. For example, one 2018 study found that taking “microbreaks” throughout the day, like a five-minute stretch break between meetings, increased positive affect and performance at work, while another study found that regular breaks reduce stress in the workplace—and when you’re less stressed, it’s easier to stay motivated and productive.

Make sure to schedule breaks throughout your day, including short micro-breaks and longer breaks (like an hour-long lunch break). Taking a step back from work can help you to refresh and reset—and when you come back to work, you’ll feel motivated to get things done.

Use these tips to get and stay motivated—and get more done

Motivation plays a huge part in being productive and getting things done. And now that you know how to increase motivation, you have everything you need to get and stay motivated throughout the day—and get more done in the process. So what are you waiting for? Get out there, get motivated, and get more done!