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Anchoring motivation

Type of activity: Visualisation

Location: Anywhere

Materials: None

Length 15 minutes

Find somewhere quiet that you can sit with no distractions. Closing your eyes will make the visualisation easier.


  • Remember a time where you felt really motivated. This doesn’t need to be related to the thing you are currently struggling to find the motivation for. It can be motivation to participate in your favourite hobby, planning a holiday, having a spring clean. Simply an example of a time where your excitement about doing something drove your motivation to do it.


  • Choose an anchor. This can be touching your thumb and forefinger together, making a fist, or creating your own.


  • Return to your memory of feeling motivated. What can you see and hear? How did you feel? Place yourself inside the memory as if you are reliving it and can feel what it was like to be motivated.


  • Replay this memory and as you begin to feel motivated activate your anchor. For example, touch your thumb and forefinger together, or make a fist. Keep it activated until the feeling of motivation starts to subside. Then release it.


  • Break your state by opening your eyes and counting to 20.


  • Now test your anchor by activating it again as seeing if you feel motivated.


  • If it does not work check in with yourself. Is there anything distracting you? Was the memory you used strong enough? Try again.

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