Whether it’s a new workout plan, a big project at work or a home renovation, it’s important to find ways to stay motivated and ensure a sustained burn over the long haul.

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Consider this

What makes habits sticky? Research into New Year’s resolutions offers some intriguing insights. One large-scale experiment in Sweden involving more than a thousand participants investigated the types of resolutions people make and the factors influencing their success. 

The researchers found that participants with approach-oriented goals (e.g., “exercise more”) were significantly more successful in sustaining their resolutions than those with avoidance-oriented goals (e.g., “stop smoking”). Additionally, those who received some support reported significantly higher success rates compared to those who didn’t — suggesting that framing resolutions positively and reaching out for help can boost your odds of success.

Reflection questions

1. What would staying motivated look like if it wasn’t about constant energy — but about showing up consistently, even imperfectly?
2. What motivates you most deeply: external rewards, internal goals, a sense of purpose or something else? How connected do you feel to that source right now?
3. Think of a time when you followed through on a goal despite obstacles. What helped you stay motivated?
4. What are the most common distractions or roadblocks that derail your motivation? How do you usually respond to them?
5. When you procrastinate, what emotions or thoughts are usually behind it? What might those feelings be trying to tell you?
6. How do you talk to yourself when your motivation dips? Would you speak to a friend the same way?
7. What’s one realistic, motivating habit you could build into your day to support progress — even when you’re not feeling inspired?
8. How do you celebrate small wins toward your goals? How might regular acknowledgment of that progress help fuel your momentum?
9. What does burnout feel like for you, and how do you know when you’re approaching it? What tools help you recover motivation in those times?
10. What types of environments, people or routines help you feel energized and focused? How can you make more space for those?

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Turn ideas into action with these suggested activities from our Resilience Toolbox.

More modules

Module 1. Making your own luck: Lessons learned from a coin flip

Module 2. Improving adaptability: Lessons learned from an absurd Christmas tree

Module 3. Embracing teamwork: Lessons learned from a rogue haybale

Module 4. Leveraging tools: Lessons learned from a poorly chosen sledgehammer

Module 5. Learning humility: Lessons learned from a very brief career as a valet

Module 6. Failing forward: Lessons learned from banshee babies and buttered butts

Module 7. Avoiding shortcuts: Lessons learned from a giant backpack

Module 8. Redefining success: Lessons learned from an idiotic bet

Module 9. Letting go: Lessons learned from a gooey pit of clay

Module 10. Taking responsibility: Lessons learned from trying to catch a train

Module 11. Getting creative: Lessons learned from the toboggan hill

Module 12. Fuelling motivation: Lessons learned from sleeping in a barn

Module 13. Handing over control: Lessons learned from riding in a shopping cart

Module 14. Practising gratitude: Lessons learned from a very special list

Module 15. Prioritizing self-care: Lessons learned from a surprise birthday celebration in the hospital

Module 16. Creating lasting change: Lessons learned from life’s awesome and absurd moments