--- title: Having & Keeping Motivation in 4 Steps description: You can find and create motivation even when you are feeling unmotivated. image: https://www.cognitivefxusa.com/hubfs/Having%20%26%20Keeping%20Motivation%20in%204%20Steps.png --- ![Light-Mode-Sun-Icon-SVG](https://www.cognitivefxusa.com/hubfs/Sun.svg) ![Dark-Mode-Moon-Icon-SVG](https://www.cognitivefxusa.com/hubfs/moon.svg) ###### 280 W River Park Drive Suite 110 Provo, UT ###### [+1 385 446-4161](tel:+13854464161) ###### [hello@cognitivefxusa.com](mailto:hello@cognitivefxusa.com) [![Main_Logo_500px 1](https://www.cognitivefxusa.com/hubfs/Main_Logo_500px%201.svg) ](https://www.cognitivefxusa.com/) [**Get Started** ](https://cta-redirect.hubspot.com/cta/redirect/2921058/881eced2-ed9a-4b23-a8ba-b17b0921e4b3) - [Brain Injury Treatments](https://www.cognitivefxusa.com/treatment) ![down arrow](https://www.cognitivefxusa.com/hubfs/down-arrow-1.svg) ### Your Treatment ###### [Post-Concussion Syndrome Treatment Our intensive EPIC program helps patients recover from symptoms that haven't responded to traditional care.](https://www.cognitivefxusa.com/treatment) ###### [POTS Treatment POTS treatment clinic using neurological retraining, vestibular recalibration & CO₂ therapy. 5-day intensive program in Utah.](https://www.cognitivefxusa.com/pots-treatment) ###### [Viral Brain Injury Treatment Long Covid-19, Post-Treatment Lyme, Encephalitis. 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Having & Keeping Motivation in 4 Steps # Having & Keeping Motivation in 4 Steps ![Image of Cognitive FX Team](https://www.cognitivefxusa.com/hubfs/Rounded-C-R.jpg) Cognitive FX Team • Updated on 24 January, 2019 • Medically Reviewed by [Dr. Alina Fong](https://www.cognitivefxusa.com/blog/author/dr-alina-fong-phd) [mailto:?subject=Check%20out%20https://www.cognitivefxusa.com/blog/keeping-motivation%20&body=Check%20out%20https://www.cognitivefxusa.com/blog/keeping-motivation&media=https://info.cognitivefxusa.com/hubfs/Having%20&%20Keeping%20Motivation%20in%204%20Steps.png](mailto:?subject=Check%20out%20https://www.cognitivefxusa.com/blog/keeping-motivation%20&body=Check%20out%20https://www.cognitivefxusa.com/blog/keeping-motivation&media=https://info.cognitivefxusa.com/hubfs/Having%20&%20Keeping%20Motivation%20in%204%20Steps.png) *By Brittany Prijatel, Sports Psychology Consultant* Motivation comes and goes, but one thing to remember is that it is possible to cultivate motivation.** You can find and create motivation even when you are feeling unmotivated.**  As we move forward into the new year, we are at the height of personal change as well as [establishing new routines](https://www.cognitivefxusa.com/establishing-new-daily-routine). **Here are 4 tips to keep in mind as we approach all the changes that we are looking to incorporate into our life.** #### **Tip #1: Identify Your Goal, Start Small and Make it Easy** It is very easy to get into a pattern of trying to change everything all at once. As easily we get into that pattern, the easier we tend to become overwhelmed. If we have a goal to exercise more start by getting to the gym one day a week not 5 days for three hours each day. **Start with a goal that is attainable and make it easy to take the next action to acheive your goal.**  [You can learn more about achieving goals here.](https://www.cognitivefxusa.com/blog/setting-achieving-goals-concussion-treatment/) #### **Tip #2: Celebrate the Small Wins** When we say small we mean **every win!** When we focus in on the small wins that we achieve throughout the day, it is begging that our attention continues to shift to things for us to celebrate. It is as simple as making time to eat breakfast or make lunch plans with a friend. **Focusing and celebrating each win makes every day better** by increasing gratitude, which has been shown to increase our level of joy. #### **Tip #3: Stay Connected & Choose To Be Present ** Each time we take on a new venture, continue to connect with individuals in your family, community, or network so that you can reach out with questions, ask for feedback, and seek help/resources. When we are attaining our goals, falling short, or revamping our goals, **staying connected is important because our connections become a strong foundation for support.** #### **Tip #4: Give Yourself Permission to Create Something Better  ** Give yourself permission to engage in activities or surround ourselves with things to create a better situation. Sometimes when our day is not going as planned we can trace it back to a bad couple of hours. In those moments, we do not give ourselves permission to change our mood. Whether it is going for a walk outside or watching a funny video clip or connecting with a friend asking about their day, you can use anything that works for you that can help you change your mood. You can make a list of things that help you feel better when you are in a good mood and then when you are in a bad mood to use as needed.  **These may seem like small things, but these small things are actions we can take to prepare ourselves for these moments, and to create something better.** Overall, motivation can be strung together with the formation of these little habits. When we are working to cultivate a positive mindset, we emphasize that we always have a choice. We understand that success is not measured by the amount of hardship someone endures but by how they respond to that hardship. We want you to know that you can choose each moment, and you can be more empowered to have and live a better life. Similar to during treatment you are faced with difficult tasks, but you are the one that pushes through it piece by piece. In one week we can make differences We understand that success is not measured by the amount of hardship someone endures but by how they respond to that hardship. We want you to know that you can choose each moment, and you can be more empowered to have and live a better life. Similar to during treatment you are faced with difficult tasks, but you are the one that pushes through it piece by piece. In one week, we can make differences in the brain, and that leads us to believe that in one moment you can create motivation, and you can take actions to make your life better right now. [![Awareness & Concussin Recovery](https://no-cache.hubspot.com/cta/default/2921058/c0a9ab74-7e8c-4ac8-880a-d23b5fd33504.png)](https://cta-redirect.hubspot.com/cta/redirect/2921058/c0a9ab74-7e8c-4ac8-880a-d23b5fd33504) --- ![Image of Cognitive FX Team](https://www.cognitivefxusa.com/hs-fs/hubfs/Rounded-C-R.jpg?height=150&name=Rounded-C-R.jpg) ### About the author [Cognitive FX Team](https://www.cognitivefxusa.com/blog/author/cognitive-fx-team) The "Cognitive FX Team" is a collaborative ensemble of distinguished doctors, therapists, and practitioners. Our experts are pioneers in the field of neuroimaging and concussion treatment. With extensive experience and a strong commitment to patient care, our team excels in utilizing cutting-edge technologies, such as functional MRI (fMRI), to provide personalized diagnostic and treatment strategies. Our renowned professionals have published groundbreaking research, developed innovative neuroimaging biomarkers, and conducted thousands of individualized patient assessments. We take pride in our holistic approach to patient care, focusing on physical, cognitive, and emotional aspects of recovery. As leaders in the industry, the Cognitive FX Team is dedicated to advancing the science of concussion diagnosis and treatment to provide our patients with the highest level of care and support. [Follow me on Facebook ](https://www.facebook.com/cognitivefx) ## Related Posts ![children dressed up holding a happy halloween sign](https://www.cognitivefxusa.com/hs-fs/hubfs/children%20dressed%20up%20holding%20a%20happy%20halloween%20sign.png?height=175&name=children%20dressed%20up%20holding%20a%20happy%20halloween%20sign.png) ### 4 Ways to Have an Injury Free Halloween ![Image of Cognitive FX Team](https://www.cognitivefxusa.com/hs-fs/hubfs/Rounded-C-R.jpg?height=70&name=Rounded-C-R.jpg) [Cognitive FX Team](https://www.cognitivefxusa.com/blog/author/cognitive-fx-team) It’s getting to be that time when children’s obsession with all things strange and maybe slightly scary is reaching an all-time high. They are picking out costumes, eagerly awaiting the sugar high... [Read the full article ](https://www.cognitivefxusa.com/blog/4-ways-to-have-an-injury-free-halloween) ![Cognitive FX at the 2017 Your Health Expo](https://www.cognitivefxusa.com/hs-fs/hubfs/Cognitive%20FX%20at%20the%202017%20Your%20Health%20Expo.png?height=175&name=Cognitive%20FX%20at%20the%202017%20Your%20Health%20Expo.png) ### Cognitive FX at the 2017 Your Health Expo ![Image of Cognitive FX Team](https://www.cognitivefxusa.com/hs-fs/hubfs/Rounded-C-R.jpg?height=70&name=Rounded-C-R.jpg) [Cognitive FX Team](https://www.cognitivefxusa.com/blog/author/cognitive-fx-team) Cognitive FX is excited to announce that we will be at this year’s Your Health Expo on February 25 from 9 am to 6 pm at the South Towne Expo. [Read the full article ](https://www.cognitivefxusa.com/blog/cognitive-fx-at-the-2017-your-health-expo) ![Employee Feature - Brady Tucker](https://www.cognitivefxusa.com/hs-fs/hubfs/Employee%20Feature%20-%20Brady%20Tucker.png?height=175&name=Employee%20Feature%20-%20Brady%20Tucker.png) ### Employee Feature | Brady Tucker ![Image of Cognitive FX Team](https://www.cognitivefxusa.com/hs-fs/hubfs/Rounded-C-R.jpg?height=70&name=Rounded-C-R.jpg) [Cognitive FX Team](https://www.cognitivefxusa.com/blog/author/cognitive-fx-team) Brady Tucker is a Research Associate here at Cognitive FX. [Read the full article ](https://www.cognitivefxusa.com/blog/employee-feature-research-associate) ![Employee Feature - Jessica Heath](https://www.cognitivefxusa.com/hs-fs/hubfs/Employee%20Feature%20-%20Jessica%20Heath.png?height=175&name=Employee%20Feature%20-%20Jessica%20Heath.png) ### Employee Feature | Jessica Heath ![Image of Cognitive FX Team](https://www.cognitivefxusa.com/hs-fs/hubfs/Rounded-C-R.jpg?height=70&name=Rounded-C-R.jpg) [Cognitive FX Team](https://www.cognitivefxusa.com/blog/author/cognitive-fx-team) Jessica Heath is a Neurological Occupational Therapist here at Cognitive FX. Jessica received her degree in Occupational Therapy from the University of Utah. Jessica has mostly worked with... [Read the full article ](https://www.cognitivefxusa.com/blog/employee-feature-jessica-heath) ![Computerized Concussion Testing-1](https://www.cognitivefxusa.com/hs-fs/hubfs/Computerized%20Concussion%20Testing-1.png?height=175&name=Computerized%20Concussion%20Testing-1.png) ### Computerized Concussion Testing ![Image of Cognitive FX Team](https://www.cognitivefxusa.com/hs-fs/hubfs/Rounded-C-R.jpg?height=70&name=Rounded-C-R.jpg) [Cognitive FX Team](https://www.cognitivefxusa.com/blog/author/cognitive-fx-team) ## Computerized Concussion Tests As concern about sports concussion has continued to rise over the last few years, there has been some hope that large-scale baseline testing, such as computerized... [Read the full article ](https://www.cognitivefxusa.com/blog/computerized-concussion-testing) ![Employee Feature - Ariel Cook](https://www.cognitivefxusa.com/hs-fs/hubfs/Employee%20Feature%20-%20Ariel%20Cook.png?height=175&name=Employee%20Feature%20-%20Ariel%20Cook.png) ### Employee Feature | Ariel Cook ![Image of Cognitive FX Team](https://www.cognitivefxusa.com/hs-fs/hubfs/Rounded-C-R.jpg?height=70&name=Rounded-C-R.jpg) [Cognitive FX Team](https://www.cognitivefxusa.com/blog/author/cognitive-fx-team) Ariel is a Neurological occupational Therapist at Cognitive FX.  [Read the full article ](https://www.cognitivefxusa.com/blog/employee-feature-ariel-cook) #### Proven Results Improvement in 77% of Participants Published peer-reviewed research shows that Cognitive FX treatment leads to meaningful symptom reduction in post-concussion symptoms for 77% of study participants. Cognitive FX is the only PCS clinic with third-party validated treatment outcomes. [ READ FULL STUDY ](https://www.tvnp.nl/inhoud/tijdschrift_artikel/NP-19-2-3/Cognitive-FX-behandeling-voor-aanhoudende-klachten-na-een-hersenschudding-Observatie-van-verandering-in-functioneren) [![Main_Logo_500px](https://www.cognitivefxusa.com/hs-fs/hubfs/Main_Logo_500px.png?width=257&height=78&name=Main_Logo_500px.png "Main_Logo_500px")](https://www.cognitivefxusa.com) Comprehensive Traumatic Brain Injury Treatment 280 W River Park Drive Suite 110 Provo, UT 84604 [Follow us on Facebook ](https://www.facebook.com/cognitivefx) [Follow us on Instagram ](https://www.instagram.com/cognitive_fx) #### Quick Links - [Blog](https://www.cognitivefxusa.com/blog) - [Sign-Up for Free Consultation](https://www.cognitivefxusa.com/start-here-paperwork-old) #### Support - [Contact Us](https://www.cognitivefxusa.com/contactus) - [Patient Results](https://www.cognitivefxusa.com/treatment-outcomes) - [Privacy Policy](https://www.cognitivefxusa.com/privacypolicy) - [Terms & Conditions](https://www.cognitivefxusa.com/terms-and-conditions) #### Solutions - [Good Fit Quiz](https://www.cognitivefxusa.com/start-here-paperwork-old) - [EPIC Treatment](https://www.cognitivefxusa.com/treatment) - [Post-Concussion Syndrome Information](https://www.cognitivefxusa.com/blog/post-concussion-syndrome-and-post-concussion-symptoms-pcs) - [fNCI Brain Scan](https://www.cognitivefxusa.com/about-fnci) - [Online Course](https://cognitivefx.thinkific.com/courses/headaches) #### Company - [About](https://www.cognitivefxusa.com/research-history) - [Press & Media](https://www.cognitivefxusa.com/media) - [Our Team](https://www.cognitivefxusa.com/our-team) ### Sign Up For Our Newsletter Copyright © Cognitive FX 2024. All Rights Reserved. | [Privacy Policy](https://www.cognitivefxusa.com/blog/keeping-motivation#) ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Cognitive FX Team", "url" : "https://www.cognitivefxusa.com/blog/author/cognitive-fx-team" }, "dateModified" : "2019-01-24T19:23:24.057Z", "datePublished" : "2017-01-13T20:35:14.000Z", "headline" : "Having & Keeping Motivation in 4 Steps", "image" : [ "https://www.cognitivefxusa.com/hubfs/Having%20&%20Keeping%20Motivation%20in%204%20Steps.png" ], "mainEntityOfPage" : { "@id" : "https://www.cognitivefxusa.com/blog/keeping-motivation", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://www.cognitivefxusa.com/hubfs/Cognitive-Final-Logo-BlBlk-Med.png" }, "name" : "Cognitive FX" } } ``` ```json { "@context" : "https://schema.org", "@type" : "Article", "about" : { "@type" : "MedicalCondition", "name" : "" }, "audience" : { "@type" : "Audience", "audienceType" : [ "patient", "caregiver" ] }, "author" : { "@type" : "Person", "affiliation" : { "@type" : "MedicalOrganization", "name" : "Cognitive FX", "url" : "https://www.cognitivefxusa.com" }, "name" : "Cognitive FX Team" }, "dateModified" : "24 January, 2019", "datePublished" : "2017-01-13 20:35:14", "description" : "You can find and create motivation even when you are feeling unmotivated.", "headline" : "Having & Keeping Motivation in 4 Steps", "image" : "", "mainEntityOfPage" : { "@id" : "https://www.cognitivefxusa.com/blog/keeping-motivation", "@type" : [ "MedicalWebPage" ], "breadcrumb" : { "@type" : "BreadcrumbList", "itemListElement" : [ { "@type" : "ListItem", "item" : "https://www.cognitivefxusa.com", "name" : "Cognitive FX Home", "position" : 1 }, { "@type" : "ListItem", "item" : "https://www.cognitivefxusa.com/blog", "name" : "Blog Home", "position" : 2 }, { "@type" : "ListItem", "item" : "https://www.cognitivefxusa.com/blog/keeping-motivation", "name" : "Having & Keeping Motivation in 4 Steps", "position" : 3 } ] }, "lastReviewed" : "1548357804064", "reviewedBy" : { "@type" : "Person", "name" : "" } }, "publisher" : { "@type" : "Organization", "brand" : { "@type" : "Organization", "name" : "Cognitive FX", "sameAs" : [ "https://www.linkedin.com/in/cognitive-fx-usa/", "https://www.instagram.com/cognitive_fx/", "https://twitter.com/cognitivefx", "https://www.facebook.com/cognitivefx/", "https://www.pinterest.com/cognitivefx/", "https://www.tiktok.com/@cognitivefx" ] }, "name" : "Cognitive FX", "url" : "https://www.cognitivefxusa.com" } } ```