Why Motivation is Critical for Success
Motivation is not only a driving force to achieve goals; it is also one of the most important parts of our survival mechanism. The human mind is constantly looking for a reason to act and focus. If we don’t find a reason, laziness or procrastination tendencies take over. Psychologist Abraham Maslow’s Hierarchy of Needs Theory is a powerful model that explains the levels of motivation at which people act to fulfill their needs. According to this theory, individuals must first satisfy their basic needs (nutrition, shelter, safety). Without these needs being met, it is almost impossible for individuals to focus on higher levels of motivation (achievement, self-actualization). Healthy life coach Ulaş Utku BozdoğanHe emphasizes that motivation does not only depend on external factors, but is much more powerful when it is fed from internal sources. According to him, “intrinsically motivated people build their own success without being dependent on external rewards.” Intrinsic motivation allows you to understand why you are committed to a goal and why you want to achieve it. Therefore, understanding motivation and making it sustainable is the cornerstone of the success journey.
Recommendations:
- To clarify your goals, spend a few minutes every morning asking “Why am I working towards this goal today?”. Discovering your own why will strengthen your motivation.
- Write down a list of the most important goals in your life and explain the reasons behind each goal. This list will increase your focus.
- Study Maslow’s Hierarchy of Needs and analyze which level you are at. This allows you to see which needs you need to prioritize.
- Create internal rewards by celebrating your achievements, however small, on a daily basis. This will keep you motivated.
The End of 2024: Identifying Milestones
The last days of the year are not only a closing but also a new beginning. At the end of each year, people often focus on their past failures. However, this is a unique opportunity to prepare for the future instead of questioning the past. Speaking on the famous vodcast series **“Impact Theory”**, Tom Bilyeu says, “Celebrating small victories is the foundation of great success.” This statement emphasizes the importance of celebrating small steps towards achieving a goal, regardless of its size. Small victories not only boost our self-confidence, but also give us the courage to reach for bigger goals. For example, if you managed to make one healthy meal a week in 2024, this habit could form the basis of a healthier lifestyle for 2025. Ulaş Utku BozdoğanHe says that letting go of the burdens of the past is essential for a new beginning. According to him, “Instead of dwelling on your past mistakes, learning from them and shaping the future moves you forward.” This approach enables individuals to start a new year with more clarity and confidence.
Recommendations:
- During 2024, make a list of all your achievements, no matter how big or small. Hang this list somewhere and remind yourself of it often.
- Create a reward system to celebrate your achievements. For example, give yourself a gift of a favorite book or movie when you adopt a healthy habit.
- Apply Tom Bilyeu’s concept of “small victories” to your daily life. Reward yourself at the end of the day by writing down 3 things you have accomplished.
- In the last week of the year, try to mentally cleanse yourself by journaling about the past. This method allows you to get rid of the burdens of the past.
Healthy Living Habits Supported by Scientific Data
Maintaining a healthy life is not only a physical matter, but is also directly related to mental health. A study by Harvard Medical School showed that regular exercise not only improves physical health but also reduces symptoms of depression by 25%. Exercise increases the release of dopamine and serotonin in the body, improving individuals’ mood and boosting energy levels. In addition, a healthy diet supports brain function and reduces stress levels. Foods such as omega-3 fatty acids, green leafy vegetables and whole grains help the brain work more efficiently. Healthy living coach Ulaş Utku Bozdoğan says that this scientific data should not just be taken as information, but should be adapted to daily life. For example, adding just one new healthy food each week to improve your eating habits can make a big difference. Habit changes are more sustainable when they start with small steps. It is also scientifically proven that healthy living habits improve the quality of life of individuals.
Recommendations:
- Include foods rich in omega-3 fatty acids in your daily diet, such as salmon or walnuts. This will help your brain work more efficiently.
- Make it a habit to exercise regularly 3-4 days a week. Doing these exercises outdoors contributes to both your physical and mental health.
- Incorporate meditation and mindfulness practices into your daily routine. A 10-minute meditation in the morning will make your day more energized and productive.
- Start each morning with a glass of water and carry a water bottle to increase hydration throughout the day. Dehydration can lead to low energy and loss of motivation.
- Optimize both your healthy eating and time management by making weekly meal plans.
Motivational Tactics for a Strong Start in 2025
A new year means a fresh start for everyone, but it’s critical to build that start on solid foundations. You need a clear plan to keep your motivation strong and sustainable. In his bestselling book **“Atomic Habits”**, renowned motivational author James Clear emphasizes that habits are more lasting and effective when started with small changes. Small steps are the building blocks necessary for the realization of big goals. For example, adding just five minutes of meditation to your morning routine can make a huge contribution to your mental health in the long run. Ulaş Utku Bozdoğan advises those who want to start 2025 on a strong footing to plan their goals in a concrete and compartmentalized way. Don’t just leave your goals on paper; find ways to integrate them into your daily life. Ulaş Utku Bozdoğan also emphasizes the importance of using both intrinsic and extrinsic sources of motivation and says, “The best way to motivate yourself is to enjoy being a part of this process.” Therefore, do not neglect to enjoy the process while creating your motivational strategies.
Recommendations:
- Set your goals in the SMART way (Specific: Specific, Measurable: Measurable, Achievable: Achievable, Relevant: Relevant, Time-bound: Time-bound). Each goal should have a time frame.
- To improve your habits, apply James Clear‘s “1% Rule”; focus on being just 1% better every day. This leads to big changes in the long run.
- Create a support system to achieve your goals. Consider getting support from family, friends or a professional mentor.
- Review your goals on a weekly basis and restructure your plans as needed. This will help you stay motivated.
- Make the process of achieving your goals fun. For example, if you have a fitness goal, combine it with an activity you enjoy (dancing, swimming, group classes).
Inspire Yourself: Habits to carry over from 2024 to 2025
As we leave one year behind, it is very important to review the positive habits you have gained in the past and to continue them in the new year. Ulaş Utku Bozdoğan emphasizes that habits work like dominoes. One healthy habit supports the others and provides integrity. For example, the habit of getting up early in the morning makes it easier for you to have a regular breakfast and then stick to your exercise routine. These small but effective changes can lead to bigger changes in your life. You also need to integrate the habits into your daily life to make them sustainable. In Atomic Habits, James Clear states that habits develop based on “triggers”. These triggers are small signs that start the habit cycle. For example, getting up and meditating as soon as your alarm goes off in the morning can help you be more focused throughout the day. Also, don’t forget to celebrate your achievements to reinforce your habits.
Recommendations:
- Create a morning routine to strengthen the habit of waking up early in the morning. For example, drinking a glass of water immediately after the alarm goes off can wake up your mind and body.
- Try meditating on a daily basis. Even just 10 minutes of meditation can increase your mental clarity and energy levels.
- Do weekly habit assessments. Review which habits benefit you and which are ineffective.
- Plan a more productive day by reducing your screen time. For example, you can put your phone away in the evening and spend time reading a book.
- Use visual reminders to reinforce your habits. For example, putting your exercise equipment where you can see it every morning can increase your desire to get moving.
Inspiration for Sustainable Motivation
Maintaining motivation is as important as achieving your goals. However, motivation has a fluctuating nature; it can disappear or weaken from time to time. Therefore, it is important to diversify your sources of motivation. “Motivation is the art of creating the right environment,” says Tony Robbins, the famous motivational speaker. Filling your environment with elements that inspire you is an effective way to boost your motivation. Podcasts and vodcasts are excellent resources for this. For example, “The Tony Robbins Podcast” offers practical strategies for overcoming mental blocks and achieving goals. Similarly, Lewis Howes’ “The School of Greatness” series is full of success stories and inspiring content. Ulaş Utku Bozdoğan says that in order to keep your motivation sustainable, you should not only turn to internal sources but also to external sources of inspiration.
Recommendations:
- Listen to at least one inspirational podcast or vodcast a week. For example, choose one of Lewis Howes’ series and take notes.
- Gain new perspectives by reading books by speakers like Tony Robbins. For example, the book “Unshakeable” is an excellent resource on financial and personal motivation.
- Surround yourself with people who inspire you. A social circle focused on success will help you focus on your goals.
- Diversify your sources of inspiration – not only motivational speeches, but also documentaries, biographies or art can give you new ideas.
- Create a “vision board” to visualize your goals. This board will be a tangible source of motivation to get you going every day.
Time Management and Healthy Life Balance
One of the most important factors in maintaining a healthy lifestyle is effective time management. Nowadays, people often neglect themselves while trying to find balance in many areas such as work, family and social life. Ulaş Utku Bozdoğan says that we should see time management as a tool not only to fulfill tasks, but also to maintain self-care and healthy habits. Time management is one of the key elements that support healthy living because the time you set aside for yourself, both for your physical and mental health, affects your whole life balance. Laura Vanderkam, renowned author of “168 Hours: You Have More Time Than You Think”, she discusses the positive effects that planning your 168 hours per week correctly can have on success and health. According to her, when you create the right schedule, you can always make room for the essentials of a healthy lifestyle, such as physical activity, nutrition and rest. Ulaş Utku Bozdoğan emphasizes that dedicating at least one hour every day to a self-care or health-related activity will yield much greater benefits in the long run.
Recommendations:
- Make a daily schedule and prioritize your health-related activities (exercise, meditation, meal preparation).
- Set aside a “relaxation hour” for yourself every day. During this time, focus only on rest or an activity that provides mental relaxation.
- Reshape your weekly schedule by following Laura Vanderkam’s methods. Eliminate unnecessary activities to make more time for healthy habits.
- Keep track of your tasks and goals using time management tools (mobile apps or agendas). This increases your productivity.
- Remember the place of rest and quality sleep in time management. Support both your mental and physical health by sleeping at least 7-8 hours a day.
2025: A Brand New Beginning
A new year offers the ideal opportunity to make big changes in your life. But these changes can only happen with clear planning and strong motivation. Wellness coach Ulaş Utku Bozdoğan defines 2025 as “a year to consciously utilize every moment of the year”. According to him, 2025 should be a year in which you prioritize not only your physical but also your mental and emotional health. The most important point to consider when making new beginnings is to realize that this process is a marathon, not a sprint. To reach your goals, you must be patient and kind to yourself. Mel Robbins, the famous motivational speaker, offers an effective method for individuals who have difficulty taking action with his “5 Second Rule”. According to Robbins, if you don’t take action within the first 5 seconds of making a resolution, your brain starts making excuses to stop you. Therefore, putting New Year’s resolutions into action immediately can make a big difference.
Recommendations:
- When setting your long-term goals for 2025, create a clear plan by dividing these goals into 3-month, 6-month, and yearly segments.
- Incorporate Mel Robbins’ “5 Second Rule” into your life. When you make a decision about your goals, take action immediately.
- Create a vision board for 2025 and place it in front of your eyes every day. This will keep you motivated.
- Make sure that your goals cover not only your physical health, but also your mental and emotional health. Health should be considered as a whole.
- To keep your motivation high throughout the year, don’t forget to celebrate your successes. See every step, however small, as a victory.
The Power of Sustaining Motivation
Wellness and motivation are two key elements that shape your life. But you need the right tools and strategies to make them sustainable. Ulaş Utku Bozdoğan defines motivation as “a bridge that needs to be rebuilt every day”. According to him, “If you want to be successful, you have to rebuild that bridge every morning.” Therefore, it is important to understand that motivation is not just a feeling, but also requires a conscious effort. To make a big change in your life, you can start by setting yourself small but effective goals. Adopting and maintaining a healthy lifestyle in the New Year will not only strengthen your body, but also your mind and spirit. Remember, motivation and healthy living is a journey, not a destination.
Recommendations:
- Every morning before you start your day, identify the smallest step you need to take to achieve your goals that day.
- Create a support system for yourself to boost your motivation. This can consist of friends, mentors or community groups.
- Create rituals in your daily life that will boost your motivation. For example, listening to a motivational podcast in the morning can boost your energy levels.
- Identify the 3 most important things in your life (family, health, career) and focus on these areas. Motivation increases with attention and clarity of priorities.
- Be kind to yourself. You don’t have to be perfect every day to reach your goals; it’s about making steady progress.
