How to get motivated, five steps that trials back

Grab a pen. Write down one thing you want done this week. Now finish this sentence. "If it's 8am on Monday, then I'll..." That's an if-then plan, and versions of it have been tested in more than 15,000 people [1].

To get motivated, set one clear goal, plan when and where you'll act, keep track of your progress and turn the action into a habit. In trials, each of these helped people follow through, with small to medium effects [1][2][3]. Regular exercise also raised feelings of energy [4]. Here's how to use them, one step at a time.

Why do I have no motivation?

Putting things off is linked to a few things in particular. A large review found strong links with tasks that feel unpleasant, rewards that feel far away, low belief that you can do it, and being easily distracted [5].

That gives you something to work on. Make the task smaller, bring the reward closer and clear the distractions.

Sometimes low motivation is part of something bigger. Having no motivation or interest in things can be a sign of depression. The NHS says to see a GP if you have symptoms for most of the day, every day, for more than 2 weeks [6].

How to get motivated

Start with step 1 and add the next one when it feels easy.

1. Set one clear goal. In a review of 141 papers and over 16,000 people, setting a goal helped people change what they did. It worked best when the goal was hard, set in public or shared with a group [2].
2. Plan when and where. Picture the goal, name the thing most likely to get in the way, then make an if-then plan for it. This method, called WOOP or mental contrasting with implementation intentions, helped people reach their goals across 21 studies [1].
3. Track it where you can see it. Across 138 trials, checking progress more often helped people reach goals. The effect was bigger when progress was written down or shared with others [3].
4. Tie it to something you already do. In a trial of 192 adults, linking a new habit to a daily routine, such as after breakfast, worked as well as linking it to a set time. The more often people did it, the more automatic it became [7].
5. Move your body. Across 81 trials, regular exercise raised feelings of energy and cut feelings of fatigue [4].

So pick the step that fits your week and start it today.

How do I get my motivation back?

Start small. A task that feels less unpleasant is easier to begin, so break it into a first step that takes a few minutes [5]. Then plan exactly when you'll do it [1].

Give it time. In a review of habit studies, habits started to form within about two months, with a median of 59 to 66 days, but some people took far longer [8]. Missed a day? Start again the next one.

How to get motivated to study or exercise

To study, give each session a clear, small goal and a start time. Our guide to the Pomodoro technique shows how to work in short, timed blocks.

At work, make an if-then plan for your hardest task of the day, and write down what you finish. Seeing progress on paper helped people keep going [3].

To exercise, tie it to your routine and choose an activity you'd pick yourself. Habits that people chose themselves, and those done in the morning, tended to grow stronger [8].

One change at a time is enough. Add the next one when the first feels automatic.

Frequently asked questions

How long does it take to build a habit?

In a review of habit studies, the median time was 59 to 66 days, but it ranged from 4 to 335 days between people [8].

What is the WOOP method?

WOOP stands for wish, outcome, obstacle, plan. You picture your goal, name what might stop you and make an if-then plan, and it helped people reach their goals across 21 studies [1].

Should I tell people about my goal?

In trials, goals set in public worked better than private ones, and sharing your progress helped people reach their goals [2][3].

Why do I keep putting things off?

A large review linked putting things off with tasks that feel unpleasant, rewards that feel far away, low self-belief and being easily distracted [5].

Does exercise give you more energy?

Yes, on average. Across 81 trials, regular exercise raised feelings of energy and lowered feelings of fatigue [4].

Is having no motivation a sign of depression?

It can be. The NHS lists having no motivation or interest in things as a symptom, and says to see a GP if symptoms last most of the day, every day, for more than 2 weeks [6].

Read more about working in focused blocks in our guide to the Pomodoro technique.

References

Every source here is listed so you can read it yourself. This guide is for general information and doesn't replace advice from your GP. We check it again at least every six months.

1. Wang G, Wang Y, Gai X (2021). A Meta-Analysis of the Effects of Mental Contrasting With Implementation Intentions on Goal Attainment. Frontiers in Psychology 12: 565202. PMID 34054628
2. Epton T, Currie S, Armitage CJ (2017). Unique effects of setting goals on behavior change: Systematic review and meta-analysis. Journal of Consulting and Clinical Psychology 85(12): 1182-1198. PMID 29189034
3. Harkin B, Webb TL, Chang BP, Prestwich A, Conner M, Kellar I et al. (2016). Does monitoring goal progress promote goal attainment? A meta-analysis of the experimental evidence. Psychological Bulletin 142(2): 198-229. PMID 26479070
4. Wender CLA, Manninen M, O'Connor PJ (2022). The Effect of Chronic Exercise on Energy and Fatigue States: A Systematic Review and Meta-Analysis of Randomized Trials. Frontiers in Psychology 13: 907637. PMID 35726269
5. Steel P (2007). The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin 133(1): 65-94. PMID 17201571
6. NHS. Depression in adults: symptoms. Page last reviewed 5 July 2023. Accessed 30 October 2026. nhs.uk/mental-health/conditions/depression-in-adults/symptoms
7. Keller J, Kwasnicka D, Klaiber P, Sichert L, Lally P, Fleig L (2021). Habit formation following routine-based versus time-based cue planning: A randomized controlled trial. British Journal of Health Psychology 26(3): 807-824. PMID 33405284
8. Singh B, Murphy A, Maher C, Smith AE (2024). Time to Form a Habit: A Systematic Review and Meta-Analysis of Health Behaviour Habit Formation and Its Determinants. Healthcare 12(23): 2488. PMID 39685110