20 Science Based Motivation Hacks for 2022


Looking for science best motivation hacks? Here are 20 motivation hacks that I have put together to help you reach maximum motivation in 2022:

  1. The Three Steps Motivation Hack: 

Crushing goals means closing the gap between where you are and where you choose to be. This works great for organizational change and personal change alike. Take a piece of paper. Write down the goal in a circle, and then three milestones around it like sun rays, in one short sentence each. Place in a visible place for you to see everyday. These will spell out a simple plan of how you intend to crush that goal in a very concrete and practical way.

  1. The Expectations Hack: 

Expect- and plan for- adversity, delay, and frustration. We all tend to be way too optimistic when it comes to planning. This is due to the fact that people generally seem to overestimate their own efficiency as well as how much control they have over their own environment. Get real. Aim high but expect your knees and muscles to hurt from climbing.

  1. The Daily List Hack:

No day should start without a daily task list. You will be motivated to keep going when you have a concrete sense of what you need to do and you will be a lot less likely to get confused and overwhelmed.

  1. The Milestones Motivation Hack: 

Create realistic and attainable interim goals in order to achieve long term goals. For many people, delaying gratification sabotages motivation because it creates pain in the form of frustration. Because the human motive is achieving pleasure and avoiding pain (physical or psychological), it is best to set milestones in order to keep motivation at peak while moving from one milestone to the next one.

  1. The Momentum Hack: 

Want to do something? Act. Now. Don’t wait. Don’t overthink it. Take the first action right now. Make that call. Write that email. The best way to combat your anxiety is immediate action to sustain momentum. That’s what creates the difference between those that talk about doing something and those that actually do it.

  1. The Self Talk Hack:

Literally talk to yourself to maintain focus and task engagement. This way, you verbalize your thoughts to convince yourself that you have what it takes to succeed. Self-talk is very helpful in maintaining attention and focus.

  1. The Reward Hack:

Create unique and meaningful reward triggers to supercharge or hack your motivation. We live in a world of extrinsic motivation and from a young age, we are accustomed to being rewarded for desirable behaviors. Because our mind is conditioned that way, create a reward system for yourself for achieving milestones. Being the ones who determine our own milestones and rewards, also gives us a sense of control and empowerment, which only fuels motivation.

  1. The Emotions Under Control Motivation Hack:

We all go through negative experiences at some point. We all fail and get disappointed. People who get themselves into the mindset of putting negative emotions aside by defining themselves as students of their own life experiences- will not avoid getting sucked into negative emotions over frustrating experiences, but will become even more motivated because the lessons they have learned through their experiences made them clearer about what they need to do next in order to succeed. There is no learning happening when you are emotional. Repeat to yourself: “I am a student of my own experiences. My job is to learn and become better, not bitter”.

  1. The Minimized Distractions Motivation Hack:

When we are trying to complete a task but get constantly distracted,  we become tired and frustrated, which leads to a motivational decline. Now also having to deal with a decline in motivation, the task becomes something that requires a huge effort. Decide proactively, how to minimize distractions, and keep your focus on the task.

  1. The Reframing Motivation Hack:

Your response to challenges is shaped by how you see and think about them. You make decisions and choose strategies based on how you frame the issue in your mind. Reframing is basically presenting information in such a way that it pushes you forward rather than weighing you down. If you are scared to go to the dentist, start reframing it as a ‘wellness visit’ or a ‘beauty treatment’. If you are resentful toward a position that you were let go of, start referring to it as ‘the day the doors opened in new ways for me. Everything is a matter of perspective and everything can be reframed.

  1. The Think for Yourself Hack:

Question anything that is too easy. Do not buy into easy fixes. Easy or quick fixes are tempting at first, but will eventually turn back on you when they do not work. Think for yourself, and get real with process and milestones.

  1. The Successful Past Motivation Hack:

Think of a previously successful challenge. Apply the same methods to an unfamiliar task. This way, you transfer knowledge and success from one situation to another. Choose something that has worked before and capitalize on it.

  1. The Be Your Own Coach Motivation Hack:

Good coaches don’t point fingers or blame. They show performers how to improve. Embracing the Self Coach C Hack means a mental shift away from feeling bad about your mistakes in getting yourself to learn from them and become better.

  1. The Liability Hack:

It is a human tendency to attribute success to yourself and find the reason for failures in others. Get out of victim mode and take responsibility. It is your only way of changing things and moving forward.

  1. The Self Motivator Motivation Hack:

Do not rely on external factors or other people to motivate you. Learn strategies from others, get tips and master tools,  but the actual fire within you is internal. Only you can light it, only you can really push yourself.

  1. The Positive Renaming Task:

Rename tasks that you are avoiding in a positive or funny way to redirect your emotions toward them and get yourself motivated to follow through.

  1. The 10 Minutes a Day Hack:

Find 10 minutes each day to do something that relaxes you or makes you happy. Something for yourself only. It can be as simple as a walk, reading something interesting, or doing anything that will relax your mind and feed your soul. As busy as your life may be, everybody has 10 minutes a day to just breath and be. Those 10 minutes a day will give you the length of breath to focus better and take better decisions. Try to take your 10 minutes at the beginning of the day or in its middle, not at the end of the day when you are too tired to relax your mind or fully enjoy your 10 minutes a day hack.

  1. The Laser Focus Hack:

Choose one goal at a time, the one that is the most important to you right now, and focus on that goal only. Make it happen no matter what. It is easier to crush one goal than to crush five, even if your list of goals and long and inviting.

  1. The Internalization Hack:

The best performances are achieved when professional goals become part of your personal identity. Tell yourself: I am the man/woman who____. complete as you wish and repeat as needed.

  1. The Choices Hack:

To increase motivation, create choices. Choices give a sense of ownership, which is essential to hack your motivation. This works especially when you are looking to motivate others (your team, your employee, spouse, kid etc.). Choice increases engagement and likelihood of following through. People hate being told what to do, so if you present more than one option and they choose one, their sense of ownership will motivate and engage them to be more committed and they will be far more likely to follow through.

Let’s all use these motivation hacks in 2020 to motivate ourselves and others. Remember, the mind is not the boss, you are. Remain in control by using these mind hacks to get yourself focused, motivated and at full speed ahead toward what you envision and for the changes that you want to see.

Dr. Michelle Rozen
Dr. Michelle Rozen

Dr. Michelle Rozen, Ph.D., is a highly respected authority on the psychology of change. She is one of the most booked motivational speakers nationwide as well as internationally, and a frequent guest on media outlets such as NBC, ABC, FOX News, and CNN on topics related to dealing with change in our world and in every aspect of our lives, so that we can do better and feel better.

Her most recent book, 2 Second Decisions helps people power through with their most challenging decisions through turbulent times.

Dr. Michelle Rozen consistently speaks for Fortune 500 companies and her clients include some of the most recognizable companies in the world including Johnson & Johnson, Merrill Lynch, Pfizer, and The U.S. Navy. She holds a master’s degree and a Ph.D. in Psychology and resides in the greater NYC area.

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