Motivation That Can Help You Keep Your Goals
At LiveWell Psychology, we often see people blame themselves for “lack of motivation” when their goals fall apart. What psychology shows, however, is that motivation is not a personality trait you either have or don’t have. It is a dynamic process shaped by how goals are defined, how progress is experienced, and how the brain responds to effort and reward.
One of the most important findings is that motivation is driven more by meaning than by willpower. Goals that connect to personal values—such as growth, autonomy, or contribution—are more sustainable than those based purely on external pressure or comparison. When a goal answers the question “Why does this matter to me?” it becomes psychologically anchored. Without that anchor, motivation tends to collapse as soon as discomfort appears. Motivation increases not when a goal is far away, but when movement is visible. Large, vague goals often fail because they provide little feedback to the brain’s reward system. When progress is broken into small, concrete steps, the brain receives frequent signals of success, which reinforces continued effort. This is why people feel more motivated after starting than before starting—action itself generates motivation.
Another key insight is that motivation is closely tied to identity. We are more likely to persist when a goal aligns with how we see ourselves or who we are becoming. Instead of focusing only on outcomes, effective goal-setters focus on identity-based narratives, such as “I am someone who takes care of my health” or “I am someone who practices consistently.” This reduces the need for constant self-control because behaviors begin to feel self-expressive rather than forced.
Psychology also shows that environment often matters more than self-discipline. Motivation is not just internal; it is shaped by cues, friction, and accessibility. When desired behaviors are easy to start and undesired behaviors are harder to access, motivation appears to increase—even though the individual has not changed internally. Designing your environment to support your goals is one of the most reliable ways to stay consistent.
Finally, psychologists emphasize self-compassion as a critical factor in long-term motivation. People who respond to setbacks with harsh self-criticism tend to disengage, while those who treat setbacks as normal and informative are more likely to persist. Motivation thrives in a mindset that allows for imperfection, learning, and recovery. Consistency is not built by never failing, but by returning without shame.
If you find yourself struggling to stay motivated or feeling stuck despite your best efforts, working with Dr. Jessica Tomasula can help. At LiveWell Psychology, Dr. Tomsaula supports individuals in clarifying meaningful goals, building sustainable habits, and overcoming barriers that interfere with follow-through. If you would like support tailored to your goals and challenges, we invite you to contact us to learn how we can help.
