Motivation: How to Consistently Reach Your Goals

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Welcome, those who are committed to achieving their goals and those passionate about self-development! Whether you're climbing the corporate ladder or delving into the complexities of your own mind, motivation is the linchpin that holds your aspirations together. But how can you ensure that this linchpin remains steadfast? Let's explore the science of motivation and provide actionable strategies to help you consistently reach your goals.

The Biology of Motivation

Motivation is not just a psychological construct; it's deeply rooted in our biology. The neurotransmitter dopamine is a key player, driving us to seek rewards and pleasure. When you achieve a goal, dopamine is released, generating a sense of satisfaction and encouraging you to aim for more. Understanding this biological mechanism can offer insights into how to manipulate your dopamine levels to maintain motivation.

The Two Types of Motivation

Extrinsic Motivation

For those interested in tangible results and concrete strategies, extrinsic motivation is your go-to. This is motivation driven by external rewards, such as a promotion or a financial bonus.

Example: If you're an athlete aiming to win a championship, your motivation could be the trophy and the recognition that comes with it. To harness this, you might set up a reward system where you indulge in a favorite treat for every milestone reached in your training.

Intrinsic Motivation

For those who find joy in the journey of self-discovery and personal growth, intrinsic motivation is your cornerstone. This is the drive that comes from internal factors, like the joy of learning or the satisfaction derived from altruism.

Example: If you're volunteering at a local shelter, the happiness you feel from helping others can be a powerful intrinsic motivator, compelling you to continue your volunteer work.

The Power of Goal Setting

Both types of motivation are amplified by clear goal-setting. Research supports the effectiveness of setting specific, measurable, achievable, relevant, and time-bound (SMART) goals.

Quick Tips for Sustained Motivation

1. Visualize Success: Create a vision board or jot down your goals to solidify them in your mind.

2. Accountability: Share your aspirations with someone you trust to keep you accountable.

3. Chunking: Divide large tasks into smaller, more manageable tasks to prevent feeling overwhelmed.

4. Feedback Loop: Consistently assess your progress and adjust your strategies accordingly.

The Role of Therapy

Therapy isn't just a space for emotional unburdening; it's a strategic resource for those looking to optimize their motivational landscape. A skilled therapist can offer personalized cognitive behavioral techniques to help you identify and overcome motivational blocks. They can also provide you with concrete strategies tailored to your unique psychological makeup, helping you navigate challenges and setbacks more effectively. For those willing to invest in their personal development, therapy can be a game-changer, offering not just emotional support but also actionable insights and coping mechanisms.

The Self-Reflection Route

If you're inclined towards a self-guided journey, self-reflection is an invaluable tool. Daily journaling and introspective exercises can help you understand your motivational triggers and behavioral patterns.


Understanding the science of motivation is more than just an intellectual exercise; it's a practical toolkit for achieving your aspirations, whether they lie in career advancement or personal enrichment. By implementing these scientifically-backed strategies, you're not just dreaming about your goals—you're taking concrete steps to make them a reality.

For a personalized approach to navigating your mental health and motivation, consider using Meetelp. This mental health app matches you with psychologists who can provide insights tailored to your specific needs. It also features a mood journal and daily questions for self-reflection, offering a comprehensive solution for those looking to optimize their mental well-being.


Doran, G. T. (1981). "There's a S.M.A.R.T. way to write management's goals and objectives." Management Review, 70(11), 35-36.

Drucker, P. (1954). "The Practice of Management." Harper & Row.

Locke, E. A., & Latham, G. P. (1990). "A theory of goal setting & task performance." Englewood Cliffs, NJ: Prentice-Hall.

Locke, E. A., & Latham, G. P. (2002). "Building a practically useful theory of goal setting and task motivation: A 35-year odyssey." American Psychologist, 57(9), 705.

Locke, E. A., Shaw, K. N., Saari, L. M., & Latham, G. P. (1981). "Goal setting and task performance: 1969–1980." Psychological Bulletin, 90(1), 125-152.

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