How to stay motivated: what the research says
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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HelpedGoals
Self-management with goals and feedback may help adults cut blood sugar
16 studies pooled · 3,545 people · 4 tools tested
HelpedMotivation
Writing about a personal value before health messages may help people act on them
34 studies pooled · 3,433 people · 1 tool tested
HelpedMotivation
A task about yourself before health messages gave small gains in intentions and actions
14 studies pooled · 2 tools tested
HelpedMotivation
Meditation may help unpaid carers feel more capable and less stressed or depressed
3 studies pooled · 62 people · 1 tool tested
No differenceGoals
Guided talks did not cut teen drug use, but they may shift attitudes.
8 studies pooled · 1,466 people · 1 tool tested
HelpedMotivation
Resilience training gave a small to moderate gain in resilience.
13 studies pooled · 782 people
HelpedMotivation
Managing stress and tracking food seemed to boost confidence in eating well.
54 studies pooled · 15,873 people · 3 tools tested
HelpedGoals
Programmes may help obese adults move more; confidence rose only a little.
42 studies pooled · 3 tools tested
HelpedGoals
A group course for long-term illness may help people exercise and feel confident
9 studies pooled · 8,688 people · 1 tool used
HelpedMotivation
Group diabetes classes lowered blood sugar and raised confidence more than routine care
2 studies pooled · 326 people · 1 tool tested
HelpedMotivation
Self-management courses may raise confidence in long-lasting pain, most of all in groups
8,539 people · 1 tool tested
HelpedGoals
Showing people sun damage to their own face may raise plans for sun protection.
8 studies pooled · 625 people
HelpedGoals
Activity programmes worked, and planning when and where went with bigger gains
36 studies pooled · 6,446 people · 1 tool tested
HelpedMotivation
Talks that explore your reasons helped a bit, but no better than standard treatment.
1 tool tested
HelpedMotivation
Support may help cancer caregivers cope and feel surer, but did not ease depression
8 studies pooled · 757 people · 2 tools tested
HelpedMotivation
Feedback and seeing others succeed may build belief in getting active
27 studies pooled · 5,501 people · 3 tools tested
HelpedGoals
College programmes may help grades and motivation, and keep a few more students enrolled.
107 studies pooled · 11,183 people · 2 tools tested
No comparisonMotivation
Biofeedback may help with migraine, and the help lasted over a year.
7 studies pooled · 68 people
HelpedMotivation
Changing people's intentions also changed what they did, by a small to medium amount.
47 studies pooled · 8,802 people
HelpedMotivation
Mind-based treatment may bring small gains in pain and confidence.
5 studies pooled · 2 tools tested
HelpedMotivation
Aiming to avoid failing hurt motivation, but aiming to do well did not.
23 studies pooled · 1 tool tested
HelpedMotivation
A group programme may ease burnout in college teachers
240 people · Randomised · 2 tools tested
HelpedProcrastination
AI feedback may help online students plan and hand work in earlier
180 people · Trial · 1 tool tested
