How to increase motivation to move forward with your goals

child dreaming of super hero in the mountain

Here are five tips that will help you get closer to your goals and live a happy and motivated life.

1- Start taking action by doing something specific and simple.

For example, go for a 10-minute walk instead of an hour or have a glass of water instead of a litre all at once. The idea is to make the ‘’first step’’ easy.

2 – Focus on your small victories.

One of the things that lowers our motivation and causes procrastination is measuring our success by how much remains to be done to reach our goal instead of what we have already accomplished.

For example, if your goal is to learn to meditate for 10 mins a day and you are currently able to do one min, congratulate yourself for that success and keep moving forward.

3 – Set measurable goals.

By setting measurable goals, you’ll increase your motivation and train your brain to see progress.

For example, “I want to be healthier” (not measurable) vs. “I want constant energy levels all day” (measurable).

4 – Consistency is essential.

Instead of aiming for too high a goal, take a big goal and break it down into small actions to do daily. This will be easier and by the law of “compound effect” you will be very impressed with the results after only a few weeks… and your motivation will be increased.

5-Your energy is your motivational fuel.

As we often remind you, the way you eat, your quality of sleep, the people you meet and what you let enter your brain have a fundamental influence on the level and quality of your energy. This energy is the driving force for your motivation.

Is there anything you can improve in your lifestyle to help increase your energy levels and positively influence your motivation?  What is one step that you can do today?

To your health!

Jessica and Bruno


By the same authors: A healthy vacation with your family (Click the image below)



Jessica Humphries Bruno Saint-Hilaire72 Posts

Jessica Humphries est entraîneuse certifiée, coach santé et conceptrice de programmes d’entraînement physique en plein air offerts à longueur d’année. Diplômée de l’Université McGill, elle détient un baccalauréat en éducation physique et kinésiologie. - Bruno Saint-Hilaire est un professionnel de la santé qui a fait ses études universitaires en médecine sportive et nutritionnelle et administration des affaires. Ce qui le passionne depuis plus de 20 ans est d'accompagner sa clientèle très variée (enfants, adolescents et adultes) vers l'optimisation de leur santé afin de les aider à vivre au quotidien avec plus d'énergie et de vitalité. / Jessica Humphries is a certified natural trainer in functional fitness, yoga instructor, healthy lifestyle coach and the designer of year-round nature fitness training programs. She graduated from McGill University with a BEd in physical education and kinesiology. - Bruno Saint-Hilaire is a health professional who completed his university studies in sports and nutritional medicine and business administration. For more than 20 years his passion has been to accompany his wide range of clients (children, teens and adults) in the optimization of their health to help them live their daily lives with more energy and vitality.


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