Harnessing Energy to Make Change
Psychology Today
by Heather Lench Ph.D.February 13, 2026
AI-Generated Deep Dive Summary
People often struggle with maintaining motivation when pursuing long-term goals like improving health or managing debt. While change is a natural human desire, sustaining it requires strategies to stay focused and energized over time. This article highlights four emotional "hacks" that can help individuals overcome the challenges of maintaining motivation for intentional change.
The first strategy involves building excitement about progress rather than celebrating small successes as achievements. When we view each step toward our goal as a win, it can reduce motivation by signaling completion too early. Instead, focusing on the incremental nature of progress and visualizing the future outcome keeps goals feeling exciting and attainable. For example, tracking milestones like coloring in a house illustration as debt is paid off helps maintain momentum.
Negative emotions, such as sadness or anger, often arise when setbacks occur. However, reframing these feelings can reduce their distracting effects on long-term goals. Instead of viewing a missed workout due to rain as failure, it can be seen as an opportunity to rest and recharge. This mindset shift keeps focus on the bigger picture rather than getting stuck in temporary setbacks.
Finally, incorporating play into goal pursuit is essential for maintaining interest and motivation over time. Too often, people rely solely on willpower, which can lead to burnout. Engaging in enjoyable activities related to your goals—such as playing soccer instead of running—can make the process more sustainable and fulfilling.
For readers interested in health, these strategies matter because achieving long-term well-being requires consistent effort. By leveraging emotional techniques like visualization, reframing setbacks, and incorporating fun activities, individuals can create a more balanced approach to change that feels manageable and rewarding over time.
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Originally published on Psychology Today on 2/13/2026