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This is how we think motivation works:

Feel motivated > Do something

In reality, here's how it actually works:

Do something > Feel motivated

Researchers Teresa Amabile and Steven Kramer conducted a study of hundreds of employees to figure out what makes for a “good day” at work.

They discovered that "good days" come from making progress. If you are able to move forward with the goals, tasks, and projects that are important to you, you will feel satisfied and fulfilled. It's this progress that builds your motivation: it's what makes it easier for you to show up and make more progress tomorrow.

Waiting to be motivated is a bit like sitting in your parked car holding the car key in your hand, while wondering why you're not going anywhere. You have to take the action first: you have to put the key in the car and start the engine, and then you'll be able to move.

Here are four ways to start your own motivation motor running:

• Put yourself in an energized mood. What makes you feel powerful and positive? This could be exercise or movement, asking a friend for a pep talk, or doing something that brings you joy. Action is easier when we’re in this energized state.
• Make the first action really, really small. Ask yourself: what can you do, in ten minutes or less, that would move you towards your goal?
• Find a way to make the task fulfilling in and of itself. Is there a way that you could approach it using your unique gifts and strengths, so that you find it enjoyable and meaningful?
• Celebrate your progress. You are probably making more progress than you think; you're just taking it for granted. Noting down your wins, learnings, and experiences will sustain your motivation.