How to Get Motivated and Stay Motivated
Written by Christine Wheeler - ABD
Motivation is one of the most powerful forces behind any personal achievement. Whether it’s learning a new skill, sticking to a fitness routine, or building a career, motivation is what gets us started and what helps us persist when challenges arise.
But even high achievers and intrinsically motivated people experience lulls in their motivation, especially when pursuing difficult or long-term goals.
One of the greatest lessons martial arts teaches is that motivation isn’t just something you arbitrarily have—it’s a skill you can cultivate. By setting clear goals, breaking them into steps, celebrating your progress, and surrounding yourself with support, you can stay motivated through even the toughest challenges.
Read on to learn 8 key strategies to get motivated and stay motivated in every area of your life—from your martial arts training to your professional goals to your personal life and beyond.
1. Set SMART Goals
One of the most effective ways to spark motivation is to establish clear, actionable goals. A great way to determine whether you’ve set an effective goal is to assess whether your goal is “SMART.”
For example, a martial artist might set a goal to earn their black belt in four years. This is a SMART goal because it’s specific (black belt), measurable (a defined timeline), achievable (with consistent practice), relevant (aligned with their martial arts journey), and time-bound (three months). Knowing exactly what you’re working toward provides clarity and focus, which makes motivation easier to access. (Harvard Business Review)
When starting your own goals—whether fitness-related, academic, or career-driven—think about how you can use the SMART framework to set yourself up for success.
2. Break Goals Into Smaller Chunks
The path to achieving a black belt in four years—or any big or long-term goal—can seem daunting. That’s why it’s critical to break large objectives into smaller, manageable steps. Martial arts students learn forms and techniques one move at a time, gradually building their confidence and skills.
The same principle applies to any endeavor! For example, if your overall goal is to increase your physical stamina, start with smaller milestones, like attending two martial arts classes a week or jogging for 20 minutes three times per week. Research shows that breaking big goals into smaller tasks can make them feel less intimidating and more achievable. (Real Simple)
Setting these miniature goals allows you to remain focused on the immediate next step, so you can not only make steady progress but also build momentum to keep going!
3. Don’t Wait Until Monday to Start
Ever decided to pursue a new goal and said “I’ll start on Monday?” There’s undoubtedly something satisfying about accomplishing a goal in a finite chapter of life, but waiting for a clean start is actually a common trap that people fall into when it comes to achieving their goals.
This mindset is even reinforced by our culture around achievement. While time-bound goals like New Year’s resolutions and social wellness challenges can be a great jumping off point to kickstart motivation, habitually “waiting until Monday” only robs you of the opportunity to make progress toward your goals today.
In reality, time is continuous and there’s no such thing as the “right time” to do anything! So whether your goal is to start training for the first time, earn a new rank, or something outside martial arts, take the first step now!
4. Visualize Your Success
Visualization is a powerful technique used by athletes, performers, and professionals to fuel motivation. In martial arts, this might mean picturing yourself confidently executing a difficult move or receiving a new belt in front of your peers. Visualization helps you connect emotionally to your goal, which can make it feel more attainable.
Studies have found that visualizing your success primes your brain for action and increases the likelihood of achieving your goal. (Calm)
So, take a moment each day to picture what success looks like for you—whether it’s giving a flawless presentation, finishing a 5K, or mastering a new Krav Maga or Muay Thai technique.
5. Find an Accountability Partner
Having someone to support you and hold you accountable can be a game-changer for staying motivated.
In martial arts, many students find that having consistent training partners keeps them motivated and pushing through challenges. Outside the dojo, this could mean teaming up with a friend, coach, or mentor who checks in on your progress and keeps you on track.
Accountability partners create a sense of shared responsibility, making it harder to abandon your goals. At America’s Best Defense, we find that these training partnerships often become the foundation for lifelong friendships, building a sense of camaraderie and shared achievement that benefits our whole community.
6. Celebrate Small Wins
Motivation thrives on progress, and nothing signals progress like celebrating small wins. In martial arts, students are recognized with belt stripes for mastering individual skills before earning a new belt. These incremental achievements remind them of how far they’ve come and keep them motivated for the next milestone.
Whether you’re working on a martial arts skill, a fitness routine, or a professional goal, take the time to acknowledge your progress. Treat yourself to something special, share your accomplishment with others, or simply reflect on your hard work. Celebrating small wins reinforces your commitment and keeps the momentum alive.
7. Make It Public
Many of our students find that sharing photos of their belt promotions or training wins on social media is a great way to celebrate achieving a milestone or goal. The positive feedback they receive fuels their drive to keep improving.
Announcing your goals or achievements to friends, family, or colleagues also creates a sense of accountability. Once others know about your plans, you’ll feel more motivated to follow through.
If you feel a little awkward “bragging” about your achievements, we get it! One of the Black Belt Principles we live by at America’s Best Defense is modesty, and many of our instructors experience that same discomfort when sharing their own wins.
But here’s another perspective: sharing your big wins publicly not only allows you to celebrate your success, but it also inspires others and reinforces your own motivation.
8. Remember It’s About Progress, Not Perfection
When pursuing a long-term goal, it’s natural to experience plateaus or ruts throughout the journey.
When it comes to martial arts and other sports, this can translate in the form of feeling like you’re not improving fast enough, struggling to grasp a specific technique, or even “the yips,” where an athlete inexplicably loses the ability to perform the motor functions related to their sport. And it can even happen to elite athletes! (Remember when Simone Biles got the “twisties” at the 2020 Olympics?)
When you hit a plateau like this, give yourself some grace. Remember that your journey is about long-term progress, not perfection. After all, there’s always going to be something new you can learn or another milestone for you to pursue.
The best way to get through these ruts is to simply be stubborn; keep pushing forward, whether it’s going to your weekly martial arts classes or remaining dedicated to spending a little bit of time every day working toward your goal.
Motivation Is a Skill, Not a Feeling
Whether you’re a martial arts student working toward your next belt or someone pursuing a personal or professional goal, remember: the key to success lies in showing up, putting in the effort, and staying focused on your “why.” Let the principles of martial arts guide you, and you’ll build not only motivation but also resilience, discipline, and confidence.
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