Jumpstart Your Motivation

Who motivates youYou

Smallest first step5 min

Fades without refuelDaily

Wins to log each night3

Goals, written downOn paper

Energy drainers to cut1 a week

1 · It's your job ownership

A boss, a coach or a speech can light a spark. It never lasts. Motivation that lasts is something you build yourself.

Stop waiting for the right mood, the right boss or Monday.

→ Say "I choose to" instead of "I have to"

Most people wait to feel motivated and then act. It works the other way round. Start small and the energy shows up once you're moving.

Make the first step so small you can't say no.

→ Set a 5-minute timer and just begin

Your inner voice talks to you all day. "I'm no good at this" drains you. "I'm learning this" keeps you going.

Attitude is a choice you make many times a day, not something you're born with.

→ Catch one negative line, rewrite it out loud

Energy with no target fades fast. Write the goal down, give it a date and cut it into steps for this week.

Know your why. A strong reason pulls you through dull days.

→ One goal, one date, three steps on a card

Some people give you energy and some take it. The same goes for news, feeds and messy rooms.

Spend more time with people who lift you. Feed your mind with books, talks and learning.

→ Mute one drainer, call one lifter

Motivation runs low, like a phone battery. Refuel every day with a morning routine, small wins, rewards and rest.

Expect setbacks. Count them as feedback, not as proof that you failed.

→ Write 3 wins every night before bed

If this is you	Do this
You keep putting off a big task	Do 5 minutes of it now, then decide
Fired up on Monday, flat by Thursday	Plan one small reward per day
Your team waits for you to push them	Ask each one what their own goal is
You start the morning on social media	First 20 minutes: plan, read or move
One setback killed your plan	Write what you learned, restart tomorrow

Page 2 explains each idea in more depth. It also has a 7-day restart plan, the key words and an FAQ.