Motivation Worksheet – Exploring Motivating Activities

What is the theory behind this Motivation Worksheet?

Motivation is an internal process that drives all goal-directed behaviour. It encompasses all biological, social, cognitive and emotional factors that contribute to all human behavior. What works for some may not work for others. There are some general activities that are considered to be motivating, but each individual usually has something unique that gets them going. 

How will the worksheet help?

The worksheet will provide some motivating activities that can ensure successful goal achievement. It will also prompt the individual to list down motivational activities that are unique to them based on their past experiences. 

How to use the worksheet?

This worksheet can be used in school and workplace settings to help students and employees determine activities that motivate them to reach their goals. Individuals can pick any from the given list or choose their own based on past experiences to help build a motivational toolbox that they can refer to in times of need. 

Motivation Worksheet – Exploring Motivating Activities

Some Common Motivating Activities
Keeping a daily JournalReceiving praiseRewarding behaviors that bring you closer to your goalReading motivational quotes
Compiling a playlist of music that motivates you Always having the end goal in mindPositive, Motivating AffirmationsWanting to make your parents/significant others in your life proud of you
Tracking measurable progress through visual aidsDesigning a Motivation/Vision BoardListening to Motivational talksConnecting with people who have achieved the same goals as yours
Using mindfulness or meditation to focus on what mattersGoing on a trip somewhere/a mini vacationSpending a day with your family or friendsPractising Gratitude on a daily basis

We often feel like we are running low on motivation in our life to achieve the goals we want or perhaps just generally wanting to isolate and not engage in any activities due to a low mood or difficult circumstances. It is helpful to keep a motivation toolkit that you can use in those times to help you get back up.  

  • What are some activities that help you get back on your feet when life brings you down?
  • What are some activities that have helped you achieve your goals in the past?


James, C. (n.d.) Motivation: The Scientific Guide on How to Get and Stay Motivated, Retrieved November 20 from

You can download this worksheet here.

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