How to Stay Motivated - 3 Science Backed Hacks

Feeling like you’re lacking motivation? Struggling to stay focussed in life and reach your goals?
Don’t worry, you’re not alone!
One of the questions I’m asked most frequently is: “How can I be more motivated at work and in life?”
So today I’m sharing 3 of my favourite ways to stay motivated, all based on research. And don’t worry, being part of the ‘5am club’ is NOT one of them… (phew!)
I’m also busting a common myth that people have about motivation - but you’ll have to watch the video to find out!
What’s your favourite tip to stay focussed and keep your momentum up? Let me know in the comments! 👇
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RELEVANT RESEARCH 📚
Take action:
• Gollwitzer, P & Oettingen, G. (2015). Psychology of Motivation and Actions. International Encyclopedia of the Social & Behavioral Sciences. dx.doi.org/10.1016/B978-0-08-0...
Know your why:
• Converse, B. A., Juarez, L., & Hennecke, M. (2019). Self-control and the reasons behind our goals. Journal of Personality and Social Psychology, 116(5), 860-883. doi.org/10.1037/pspp0000188 psycnet.apa.org/doi/10.1037/p...
Intrinsic Motivation:
• Fischer C., Malycha C. P. & Schafmann, E. (2019). The Influence of Intrinsic Motivation and Synergistic Extrinsic Motivators on Creativity and Innovation. Front. Psychol. 10:137. doi.org/10.3389/fpsyg.2019.00137
• Bénabou, R. & Tirole, J. (2003). Intrinsic and Extrinsic Motivation, The Review of Economic Studies, 70: 3, 489-520. doi.org/10.1111/1467-937X.00253

[@ShadeZahrai]

Let me know how you keep yourself focused and motivated (especially during these challenging times)! AND HERE'S THE RELEVANT RESEARCH 📚 Take action: • Gollwitzer, P & Oettingen, G. (2015). Psychology of Motivation and Actions. International Encyclopedia of the Social & Behavioral Sciences. dx.doi.org/10.1016/B978-0-08-097086-8.26040-6 Know your why: • Converse, B. A., Juarez, L., & Hennecke, M. (2019). Self-control and the reasons behind our goals. Journal of Personality and Social Psychology, 116(5), 860-883. doi.org/10.1037/pspp0000188 psycnet.apa.org/doi/10.1037/pspp0000188 Intrinsic Motivation: • Fischer C., Malycha C. P. & Schafmann, E. (2019). The Influence of Intrinsic Motivation and Synergistic Extrinsic Motivators on Creativity and Innovation. Front. Psychol. 10:137. doi.org/10.3389/fpsyg.2019.00137 • Bénabou, R. & Tirole, J. (2003). Intrinsic and Extrinsic Motivation, The Review of Economic Studies, 70: 3, 489-520. doi.org/10.1111/1467-937X.00253

[@munindramani4847]

studying, gym workout, gardening,

[@venugopalt247]

Awesome 👌👌👌 You are really a wonderful mentor, happy to be in this space of transformation.

[@ranu6982]

You deserve a big thumps up 👍 as you are a great psychologist, and you know everything about human behaviour.🤟🏼🤟🏼🤟🏼

[@mujimax007]

Very powerful and systematic information. Thank you!

[@janakkapadia209]

Nice video...wat keeps me motivated is the zeal/the urge to explore...it's a lot of fun to explore and figure out what works and what doesn't.... without exploration life is boring...to my mind lack of motivation simply comes from boredom..and boredom in my view comes when you don't find things interesting enough to explore... please let me know your thoughts on this... thank you for the video...all your videos are different and good.... keep making more videos 👍

[@Anas_Esmael]

Showed this video to my cat.... it's a lion now !

[@ShadeZahrai]

😂

[@Magic_Mal]

😂😂😂

[@pro-films9920]

😂😂😂😂

[@anilchungkham9921]

😂👍

[@lakramjaggai6084]

lmao

[@bread2951]

1) I *choose* to study now and complete my assignment which has been pending for 2 weeks. Though the deadline passed, gaining knowledge is much more important. 2) I *choose* to exercise today. *I CHOOSE TO DO WHAT NEEDS TO BE DONE*

[@harshmakwana8001]

You goo bro!!!

[@deutschmitpurple2918]

Super

[@nanceemisra]

Your way of Speaking is literally amazing ❤❤❤❤❤❤❤

[@DrBasti]

"Action over overthinking" GREAT!

[@ShadeZahrai]

👌👌👌🙂

[@infinitybless7132]

I’m light and energy. So I am naturally motivated. I may not have anyone in the flesh to hang out with but I do in the spirit. God is with me always. I do things that I enjoy and make me happy. Like walking around the neighborhood, listening to music, singing, saying hello to neighbors, riding bicycle, watching sermons/shows, spending time in the sun, going out to eat, rollerblading, playing tennis, etc. Go me!!! ❤

[@phani5137]

The thing that constantly motivates me is just by motivating other people .

[@ShadeZahrai]

Lovely! Improving the affairs of others also improves ones affairs and state. 😊

[@sourabhsinghandotramme2424]

Bro you are really true

[@ahsanzahoor7199]

@@ShadeZahrai you are so pretty and nice maam

[@coolguy-zm7tn]

I learn a lot from you, but apart from that, I am a huge admirer of your confidence, and wanted to tell you that you look very dashing, empowered and empowering, classy and of course beautiful

[@DrJonTam]

Timestamps: 0:53 1. Motivation doesn't equal action 2:53 2. Analize your 'Why' 5:35 3. Write your goals based on benefits

[@deutschmitpurple2918]

Thank you ❤️❤️❤️

[@darebeeactive9022]

My goal is to open my own school of foreign languages and help students to travel around the world in order to achieve the best experiences their lives 🙈✨❤️🙏🏻

[@ShadeZahrai]

What a beautiful intention! 🧡😊💪🏽

[@capricious999]

You are so right about that procrastinating thing leading to overthinking, overanalysing and ultimately finding the excuses for not being able to do anything.

[@sagarm80in]

The most common cause of procrastination, I find, is our sense of commitment for any waking hour of the day. Waking up at 5 am most importantly gives us a time of day when we're guaranteed to have no other commitments. This can give us the clarity and sense of freedom to begin working on anything we've been putting off for a long time. Love the message, Shadé. Connecting with your why idea resonates with me the most. Thank you.

[@saurabhsinha940]

When you are 30+ you have feeling for all the things she is saying . She just puts it in the most eloquent form ever. Binge watching these. Awesome , Awesome job

[@deutschmitpurple2918]

You are right. I have really loved her videos

[@mr.anonymous2386]

Helping others and reading or knowing about more successful people keeps me motivated

[@ImmaculateComics]

You really are a gift to so many people, thanks for this!

[@ShadeZahrai]

So nice of you! 🙏🏽

[@lucyplaisance4261]

Just found u perfect timing there r no coincidences. I’m 77 great life & healthy just got fantastic job! I meditate walk exercise & eat mostly healthy. Welcome & seek ways to reaffirm my gratitude & to live in the present. Ur words & presentation have sparked my focus & reminded me of many things I had forgotten about my ‘why’. Thx

[@MadOrange644]

I heard the same advices in a lot of motivational vids but your enthusiasm is what made me continue watching.

[@TarunVerma786]

An inspiring personality of my life once told me, "A waste is not a waste if it's kept in the right place." A pursuit of looking at ourselves in our chosen path and bringing the focus and empathy alongside. I have difficulty translating the thoughts and this is among those moments. :-) I hope anyone who reads this finds a suitable relevance in conversing this thought. With Love- Tarun V.

[@pranoymazumdar4337]

I don't watch your videos because you're good. I watch it because you make me feel good. 🙏❤️

[@AbdulWahid-ds7zz]

you keep always your word simple and clear which connect people and makes them watch till the end.

[@madhansart]

Absolutely to the point. Some of the things we know, we have read, we have heard but we don't follow. Your video just created a greater level of awareness and realization. The action point from this video is I am currently working on an Art related website and want to complete it in another 5 months. Thanks for motivating and inspiring all of us. Best wishes.

[@saidul14319]

Action that I wanna take is thanking you Miss Zahrai for being an amazing person to sharing your thoughts and ideas, deeply appreciate.

[@rubencaballero8226]

I carry the attitude of gratitude with me every day, you are a such generous person, kind person words are not enough to express to you how grateful I am for your help and you make the world a better place. We your followers love you❤.

[@deraxsi]

What I’m doing for motivating myself is to think about the higher level of convenience that the results of my scientific work could contribute to the humanity. So, I always see myself as a person who contributes positively toward betterment of our world.

[@ShadeZahrai]

Beautiful...that is a noble Why - 'The betterment of the world can be accomplished through pure and goodly deed, through commendable and seemly conduct.'! 😊

[@lijod]

I am glad I found you, hope more people benefit from your videos. Thanks!

[@mahirrain466]

You are one of the best motivator that breakdown things scientifically and psychologicaly in objective pov ,that gives us subjective lesson in objectively manner

[@BrigSushilBhasin]

Hi Shade, I love the way you make things so simple to understand and follow. Thanks for your motivation

[@alexisroman8909]

Neuro linguistics...I love hearing you speak and I have been learning new words. Not so much new words but how you combine your words to give a deep impact. I find myself listening to you more and more. 💗

[@jobo9319]

I have a serious procrastination problem. I feel lucky to have come across your KZbin account. The most value added per minute I’ve ever seen on KZbin. if the excellence of the content of your videos Will not help me solve my procrastination issue, nobody will. I also don’t stay motivated. So I will start following your advice. Keep up Your excellent work, and thank you so much! It’s a pity mankind is in an inexorable self destructive path, because people like you give a meaning to its existence … while it lasts. God bless you. If there is a god, which I doubt.

[@rajeshdrv]

Very honest and practical points on how to stay motivated on long run to bring dreams into reality. Especially the first point : Take action ! Thank you very much for your efforts Shadé !

[@johnsonyamanguchi9397]

They are, thank you very much! I put in my new year resultion journal.👍🤞

[@michaelsylvester7272]

I know we are living in a different world we are used to. Working from home and changes a lot but I choose to make the right decision plus watch you with give me the support I need to boost my energy level.

[@shekhargupta6718]

I get motivated the moment I go through your videos. You have a magnetic personality and trust me you are a very good orator.

[@prateektheseoguy]

I love the insightful content that you share. Apart from the content there is so much more to learn from you. Your confidence, body language, presentation 👌

[@kobiequevedo5255]

You uploaded what I needed at this time! Yesterday, I was hyped but today I felt like I don't want to work and just lay down and rest. Step-by-step small actions is the best way to get out of the rut!

[@ShadeZahrai]

😊 Yes, 'Little by little, day by day.' Glad that this video was helpful. Sending best wishes 😊🙏🏽

[@atulkumarjain2271]

your every words is like a gold , thanks 💫

[@suryadevsinghparihar7315]

Happy Birthday Shade❤️ My motivation always comes from you

[@mcsx3mcsx397]

Hi, Shadé! I Thank You; you've given me so much through just a few of your mesmerizing appearances on your KZbin channel. You're such a Soothe; just like the songs of the English singer Sade (Shadé). Carismatic, well versed and articulate... what a beautiful selfless soul you are.

[@anip0486]

Shadé! You are the best. Awesome videos!

[@rakinhossain6973]

1. Your accent is lovely 2. Your personality is outstanding. 3. Your smile is mindblowing. Please carry on. Even it is for prep talk because sometimes life got very very hard and your advices are come in handy

[@TT-ls1yz]

Can't agree more 💯👏🏼👏🏼👏🏼👏🏼👏🏼🏆🥰🥰🥰

[@marygrace5054]

For me , I just keep myself positive for whatever situation I may face , either it's work , journey or Challenges . I used to try Even I don't know how it works and how it takes me , because if I don't they , I will never know if I can do it . Without trying I will never know if it works for me or if it can help me . I'm a risk taker which is sometimes I always failed but never stop trying until this time . Your message was fantastic , it's a very powerful shadé . I love all the way how you motivate us. I wanna try this . I love this ❤️❤️❤️. Thank you so much shadé 🙏

[@goldpyramidsfoodtravelvlog7984]

*_TIMESTAMPS_* 👍 0:53 1. Action fuels motivation 2:53 2. Write Why you want to do it 5:35 3. Write the benefits of accomplishing your goal BONUS: Think about all of the people who depend on you and believe in you! Most importanly, believe in YOURSELF! ❤ *_P.S. I'm so proud of you for being motivated enough to watch this video on how to get MORE motivated!_*

[@bhimpokhrel4059]

Yes, this is one of the video I m looking for. Thanks for uploading. Very useful.

[@sajidshaikh3155]

Beside those tips on motivation and many other things, I add so many new words to my vocabulary each day. Thank you ShadeZaharai.

[@supermichaelssecondchannel4342]

I’m working towards becoming the richest person in the universe and I’m watching your videos to help me do that.

[@vaidyanathanrs6109]

Your Very Presence motivates me, being a Man of Action Always upto Challenges even Today.

[@numaanjaved]

I have listened to your short about law of attraction and it was liberating, subscribed and will keep watching your good content

[@dianapolovko1]

Thank you! Very helpful message and love your delivery style. 👏

[@rushikeshauti8790]

You've left hell of a motivation here❕,, Thank you So much ❤

[@kwameappea2264]

So excited to be subscribed on here...very positive stuff here

[@ihabelokda8826]

Thank you Shade Great video and great advice

[@rahil_rehan]

I love you 💛. Thanks for the video. I think I'm gonna be successful soon, thanks for the motivation.

[@mirzahussain3970]

The question why to my self motivating lot ..... I found this video useful . The important point I got from this video was writing down the benefits from my goal .. I think writing down your goals and benifits from your goal in a sheet of paper and sticking In wall will help to stay focused and motivated ..❤️ your videos are amazing ❤️

[@raziashameem7643]

To make life easy what I experienced is Necessity and duty is what makes life easy. All Actions if done for sake of necessity will then make us do those things with full quality and with motivation associated with duty. Because all unimaginable pursuit by individuals are done with sense of duty. As saying goes " No Man lacks the power unless the cause becomes greater than his life" Other than that things are done for fame, shame, fear, desire, competition, superiority complex, rat race etc. The real reason is duty, Necessity to make difference in our life or others with the power given to us. "With great power comes great responsibility"

[@agrim8863]

I keep myself motivated by sharing my knowledge with I gathered from reading books with others. I motivate myself by inspiring others from stories of my own failures and lessons learnt from it.

[@SudhirKumar-oq7ki]

Hey Shade, My action just helped me to watch this video Why ? Coz I know you'll share one step ahead solution even if i knew that before Motivator - extrinsic factor definitely in my case and I'm on my way I choose to watch you upcoming videos as well and change my life furthermore.

[@sahilgangwar3687]

That's sooo beautifully done and told ! Loved every bit of it... "I choose to become a Chartered accountant"

[@ShadeZahrai]

Glad you liked it!

[@kevinharris9371]

Thank you so much for sharing these tips Shadé. All your videos are really helpful. And this was much needed one for me right now! Looks like you read my mind Shadé!! ♥️👏👏👌👌👍

[@KathyJurek]

Watching videos that are uplifting and help me to focus on the positive - such as this one you just posted :) - are the fuel I need to take action. Thank you Shade!

[@ShadeZahrai]

You're welcome Kathy! I'm so glad that these kinds of videos are a good catalyst for you! Sending my best wishes 😊

[@InnovateInsights-vc2is]

Awesome. I keep motivated myself by remembering & giving a better life to my parents, spouse & children's.

[@dwightpayne4264]

Action fuels motivation is a diamond level statement.......................

[@realist6875]

Again!! Just Looking at you and Listening to You Motivates Me

[@m...1045]

Excellent advice Doc.Thank you for sharing this video. Blessings and light to you.

[@ShadeZahrai]

Thank you CoachMario! Glad it was of value. Blessings to you too! 🙏🏽

[@citizen762]

Thanks Shade. When I first started taking Brazilian jiu-jitsu I learned about the power of language on the first day. Whenever my vision started getting blurry and everything was turning dark, I would just say "tap" and everything got better. My motivation to keep going in this art is reinforced each time I am able to offer other people the choice to say that same little three letter word. 😈

[@JeffThal]

I appreciate your channel and insights! As a record producer/songwriter launching an independent record label, balanced with fatherhood and working I need to list what I call my "macros" for the day, followed by my "micros". If I don't do this the week will slip by... followed by the year. Thanks for the great content!

[@lovetheworld55351]

Your channel is a gold mine

[@Chronade]

Thank you for sharing this! At the moment, I'm working on my next song, and what motivates me is promoting my previous songs so that I can have a feeling of "people are enjoying my music right now while I work on new music," without my music being played by people daily, I would be demoralized, that's why I address this by running multiple Ads to promote my music! Thanks again for sharing this, with you in my life, I think I'll go further! I appreciate you! I'll see you in your next video! :) 😎

[@krishnaruggoo7053]

Love your video. It has changed my life

[@ashupadhyay6207]

Thank you for this video it really makes diffrence when I say I choose my whole mind tries to fulfill what I choose.

[@mattd1957]

Thanks shade, that was so helpful I was looking for tips like this but you really hit the hammer in the nail i will definitely try some of your tips ❤

[@HeyMrSeven]

You are amazing, you put so simply 🌻Thank you

[@CalebHigginbotham]

My strategy up to this point has been waiting to feel motivated. Which only happens so often. Like you said it's not sustainable. As a result of waiting rather than doing, I'm behind on education and work. I am going to apply this! I choose to right now. 😌 It can be debilitating at times to see the amount of stuff I've let get out of control since I haven't taken action. By taking action it gets smaller though. Guess what?!? KZbin keeps suggesting your vids and I find them enlightening. Thank you for creating, Shadé! 😃👍

[@ShadeZahrai]

Thank you for sharing Caleb 🙏🏽 I'm glad this video was a catalyst for you! Sometimes those small aha wisdoms can make the biggest difference. Wonderful to see that you're choosing to take this on board and sending my very best wishes 🙌🏽 😊

[@fwfeo]

Hi Shadé, thanks for the wonderful videos! I saw your "The REAL reason you procrastinate" video and it gave me an "Aha!" moment, so I subscribed! Keep up the fantastic work ❤️

[@luistixta]

Thanks Shadé for these simple and easy hacks! I also choose to inspire people around me and one day to become the leader I always wanted to have 😉

[@nipunmodi5885]

Your videos are so mindfull and authentic

[@abderrahimaghzal68]

Keep going Shadé.

[@ananyabhowmik9215]

Brilliantly explained.

[@capricious999]

I loved how simply and amazingly you explained it. I was feeling like you are reading my mind and giving solutions to the core problems that i have been facing for so long.

[@ShadeZahrai]

Glad it was helpful! 😊

[@sandiepyaadav]

Hi, Shadé! This is fantastic! I watched this video twice and really loved the way explained things so easily! Really amazing! Stay Blessed! :D

[@ravidattahs9771]

In my opinion, While intrinsic rewards should be more but it is better to be balanced so that one can be consistently motivated! Great video thank you for this.

[@Shahbazkhan-bz2ln]

Big fan of your work. I'm learning more and more about myself by your videos, always waits for your next video

[@ShadeZahrai]

Awesome, thank you! So happy that you're finding these videos helpful. My husband and I are working on more videos each week!

[@truthfinder6879]

Love to watch your videos, there's something or the other that I could relate with my day to day life.

[@ShadeZahrai]

Glad you like them!

[@melonarm1460]

thanks,i also learning my English pronunciation thru your videos,you speak clearly

[@makinglifeinteresting4729]

Absolutely brilliant!!!

[@rameshiyermusicchannel356]

🙏 thank you so much for the insights

[@unnikrishnansivaprasad3614]

I made a career switch. I am working towards excelling in my new career path. Thanks for your advice. I could totally relate to it

[@josephhale9198]

Finally. I found someone whos Brilliant to listen to!💯👏😇

[@ARUNDAS-yc1vy]

Your videos really keep me motivated always ...

[@lillianvaz7425]

I love your all your videos Shad'e and keep looking forward for more. I am so glad I found this at the right time. You are my true inspiration Thank you lots for sharing your knowledge and experience I am now became your fan. Keep doing the good work.😘

[@toncheerex5690]

You have such a powerfull energy! I LOVE IT!! you are greatfull!!!!

[@Krishna_08123]

your communication skills is like a soothy..it feels very interactive ...your intonation ,your gestures are superb..please make a video on this to advance in career

[@syedmansur8414]

Thank you so much for sharing such a motivational thought 😊..

[@osamamohsen5152]

i am a fan from egypt, and i woked as a conseling phsycholgist for a while and really i admire your content, you have a good quality and trusted informations, beside that i loved how you are dancing 💕

[@venugopalt247]

Hi Shade Zaharai, very useful and easy techniques. Will implement it and Thank you very much for sharing good day.

[@MartinDevelopment]

Thanks! Very helpful.

[@moneymasters9256]

Well said

[@deutschmitpurple2918]

Thank you for sharing this nice advices. You are wonderful

[@hamzataleb6002]

Thank you so much for these great tips. God bless you!

[@ShadeZahrai]

You are so welcome! God bless 😊🙏🏽

[@jozsefk9]

Lovely and useful as always. Thank you!

[@lovepeace1953]

Liked and subscribed. Everything you say is so true and relevant.