How To Keep Motivated

To improve your motivation, it's important to understand your unique style of behavioural conditioning.

There are four different motivational styles:

positive reinforcement, positive punishment, negative reinforcement, and negative punishment.

Positive reinforcement

• involves rewarding yourself when you complete a desired behaviour. For example, treating yourself to a movie after finishing a project.

  Positive punishment

• involves punishing undesired behaviour. For instance, forcing yourself to do extra work if you procrastinate.

  Negative reinforcement

• is taking away an adverse stimulus when a task is performed. If you're feeling stressed about a project, taking a break and doing something enjoyable can help alleviate the stress.

  Negative punishment

• involves taking away something pleasant as punishment for unwanted behaviour. For example, if you're trying to quit smoking, you can put a dollar in a jar every time you smoke, and then use that money to buy something you've been wanting.

Think about which motivational style works best for you in different situations and use that to keep yourself motivated.

Create a plan, put it into action, and observe the difference it makes. Remember to reward yourself for your successes and be kind to yourself when you slip up.