10-Point Plan: Finding Motivation & Energising Life

10-Point Plan: Finding Motivation & Energising Life

1. Clarify Values and Purpose

• Goal: Explore what truly matters to the client—values, passions, and life goals.
• Why: Motivation is sustainable when it aligns with personal meaning.
• Tools: Values card sort, journaling prompts, "perfect day" visualization.

2. Identify Current Energy Drains

• Goal: Recognize habits, people, environments, or thoughts that deplete energy.
• Why: It's hard to be motivated when constantly running on empty.
• Tools: Energy audit worksheet, daily tracking, lifestyle assessment.

3. Address Basic Wellness Foundations

• Goal: Support the body to support the mind.
• Why: Sleep, nutrition, movement, and hydration have a massive impact on mood and motivation.
• Tools: Routine tracker, small habit changes, psychoeducation.

4. Set Micro Goals for Quick Wins

• Goal: Break big aspirations into very small, achievable steps.
• Why: Quick wins create momentum and belief in progress.
• Tools: SMART goals, habit stacking, accountability check-ins.

5. Reconnect With Joy

• Goal: Rediscover activities that spark joy, curiosity, or peace—even briefly.
• Why: Joy energizes and reminds clients of their capacity to feel good.
• Tools: Joy list, “what used to make you smile?” exercise, scheduling play.

6. Shift Inner Dialogue

• Goal: Notice and reshape self-talk that's discouraging or shaming.
• Why: Motivation is easily crushed by a harsh inner critic.
• Tools: Cognitive restructuring, self-compassion exercises, affirmations.

7. Use Visualization and Mental Rehearsal

• Goal: Help the client vividly imagine positive outcomes and next steps.
• Why: The brain responds to imagined success as if it's real, boosting belief.
• Tools: Guided imagery, future self journaling, mental walkthroughs.

8. Cultivate Connection and Support

• Goal: Strengthen social bonds and seek accountability or inspiration.
• Why: Motivation is contagious—support reduces isolation and inertia.
• Tools: Social goal setting, community group referrals, relationship mapping.

9. Embrace and Normalize Setbacks

• Goal: Prepare for motivation dips and reframe “failures” as part of growth.
• Why: Expecting perfection can sabotage progress.
• Tools: Relapse prevention planning, narrative reframing, progress journals.

10. Celebrate Effort, Not Just Outcome

• Goal: Reinforce every step forward, no matter how small.
• Why: Recognizing effort builds intrinsic motivation and pride.
• Tools: Weekly reflection rituals, positive reinforcement, therapist feedback.