When we’re in it for the long haul, it can be hard to keep up the momentum. We all know that perseverance is crucial, but what’s the best way to sustain it without burning ourselves out?

Achieving our goals is not easy, and there’s no question that there will be times when you feel distracted or discouraged. It’s all very well for people to tell us to stay focused, but what does that mean in practice?

Staying on track

Motivational speaker Chalene Johnson lists four pointers that can help keep you on track:

• Set expectations. Know what you want, and why you want it. In low moments, you’ll have a clear picture of where you’re going and can remind yourself why it’s worthwhile.
• Make a conscious decision. You don’t have to mentally shout “I DECIDE!” every 10 minutes, but you will benefit from telling yourself at regular intervals that you’ve chosen to do this, that you had good reasons for making this choice, and that consistency will help you get there.
• Be accountable. Write down your goals so that they’re there in front of you and you can remember why you set them originally. As much as possible, break them down into smaller chunks, which will give you a feeling of progress. If possible, tell someone supportive about your goals so they can help you identify options or encourage you when you lose energy.
• Don’t be perfect. There will be days where you’re sick, have a crisis, or just can’t face it. If you regard that as a failure, you’ll give up; if you shrug, you can get back on track and you’ll be fine.

The power of a true motive

From 2007 to 2014, Amy Wrzesniewski and Barry Schwartz tracked cadets at West Point military academy, a challenging course with a high dropout rate. Students reported both “internal” and “external” reasons for joining (an example of the former being wanting to get fit, and of the latter wanting to please their families). Cadets whose motivation was to “become an Army officer” were 20 percent more likely to make it through. Wanting something for its own sake has a significant impact on whether we stick with it.

Your Daily Diary

Life is an accumulation of daily ups and downs, and there’s nothing like concrete data for getting a good overview. Try keeping a journal, and, at the end of each day, ask yourself these questions: