Action3
Aim to learn, not to impress
5 studies
Tools to stay motivated, rated by evidence
Motivation here means how much you want to do a task: your interest, engagement or confidence that you can do it, measured as the main outcome. These are the actions and rules that studies have tested, rated by how sure the research is and how much they helped.
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- Rule3
Ask someone to expect you
5 studies - Action2
Build on what already works
6 studies - Action5
Challenge unhelpful thoughts
59 studies - Action4
Clarify what matters to you
18 studies - Rule3
Compete or compare with others
17 studies - Action4
Do a relaxation exercise
8 studies - Rule3
Every day
30 studies - Rule2
Get a reminder
45 studies - Rule5
Get a reward or payment for doing it
42 studies - Rule3
Get feedback on your progress
72 studies - Action3
Learn better study strategies
16 studies - Action3
Learn how the problem works
62 studies - Action6
Make an if-then plan for your obstacle
25 studies - Rule4
Make it concrete and specific
6 studies - Rule6
Make it enjoyable
17 studies - Action4
Open up to your peers
3 studies - Action4
Practise mindfulness
33 studies - Action7
- Action2
Reflect on how you performed
7 studies - Action4
Rehearse the steps in your mind
4 studies - Rule3
Reward yourself right after
12 studies - Action4
Set a specific goal
65 studies - Action6
Solve problems step by step
21 studies - Action3
Split a big task into pieces
19 studies - Action6
- Action3
Team up on a shared goal
5 studies - Action3
Track your progress
67 studies - Rule5
Use the method that fits you
11 studies - Rule4
With a coach or therapist
113 studies - Rule4
Write down when and where
28 studies - Action5
Remember your abilities can grow
3 studies - Rule5
Choose it yourself
11 studies - Action4
Do a short self-compassion exercise
5 studies - Action3
Do happiness-building exercises
4 studies - Action3
- Action4
List the benefits of finishing
9 studies - Action2
- Action5
Picture your future self
4 studies - Action2
Plan your week
29 studies - Action2
Play a game that teaches planning
2 studies - Action3
- Action5
Use an adaptive study tool
3 studies - Rule6
With an automated digital coach
5 studies
44 tools
5 of these are also rated for people with ADHD. See the ADHD ratings