
The first light of dawn seeped through the curtains, casting the room in soft shades of gold and amber. Sarah sat quietly, holding a warm cup of coffee in her hands. Its rich, familiar aroma curled up like a comforting embrace. She paused to take a deep breath, feeling the warmth of the mug press into her palms. Before diving into the day ahead, she opened her journal to a blank page and wrote: “Today, I’m grateful for the sunrise, for this peaceful moment, and for the opportunity to start anew.”
This wasn’t some grandiose ritual or a picture-perfect scene fit for Instagram. It was a simple practice—a habit that anchored Sarah, giving her strength and motivation even on the most turbulent days.
The Myth of Endless Motivation
There are people who seem to glide effortlessly through life, radiating positivity and tackling challenges with ease. But if you scratch beneath the surface, you’ll uncover a refreshing truth: their motivation isn’t the result of luck or a fixed personality trait. It’s the outcome of deliberate habits and a mindset developed over time.
Motivation isn’t an unlimited resource; it’s more like a small flame. Without care, it can flicker out. But with the right habits, it can be reignited and burn brighter than ever. Staying motivated doesn’t require magic—it’s about committing to practices that inspire action, even when the road feels tough.
Practice Gratitude: The Keystone Habit
Picture walking through a forest after a rainstorm. The air smells fresh, and the earth seems alive with possibilities. You notice the glisten of raindrops on leaves, the faint sounds of rustling creatures, and the soft squelch of the wet ground beneath your feet. Practicing gratitude works much the same way—it opens your eyes to beauty and joy you might otherwise overlook.
Incorporating gratitude into your routine isn’t about denying challenges or pretending life is perfect. It’s about training your mind to seek out moments of light, even in the midst of difficulty. Try setting aside five minutes each evening to reflect on what you’re thankful for. Maybe a stranger held the door open for you, or the sun peeked out from behind the clouds just when you needed it most. Write these moments down, cherish them, and let them renew your determination.
The Science Behind Gratitude
Dr. Robert Emmons, a leading researcher in the field, discovered that people who regularly practice gratitude experience greater happiness and lower stress levels. He explained that gratitude rewires the brain to focus on the positive, creating a mental buffer against life’s challenges. It’s like planting seeds in your mind: with care and attention, they grow into a mindset that emphasizes potential over problems.
Building Motivation Through Stories
Take the example of Marcus Aurelius, the stoic Roman emperor who endured countless hardships yet remained resolute. He once wrote, “When you arise in the morning, think of what a privilege it is to be alive, to think, to enjoy, to love.”His words remind us that gratitude is a choice—a lens through which we can face life’s struggles with resilience and grace.
Or consider J.K. Rowling, who wrote the Harry Potter series while struggling with poverty and rejection. Rowling often spoke about how focusing on small victories, like completing a single chapter or receiving a kind word from a friend, kept her motivated. Celebrating those small moments of progress gave her the strength to push through obstacles and uncertainty.
Why Gratitude Fuels Motivation
Think of motivation as a fragile bird perched on your shoulder. Harsh criticism or self-doubt can scare it away, but gratitude? Gratitude gently reassures the bird, encouraging it to stay. By focusing on the good in your life, you remind yourself of your strengths and resources.
This shift in focus doesn’t just change how you feel—it influences how you act. A grateful heart fosters hope, and hope is the foundation of perseverance.
How to Start
- The Morning Ritual: Begin each day by listing three things you’re grateful for. It could be as simple as a good night’s sleep or as meaningful as the support of loved ones.
- A Gratitude Jar: Keep a jar nearby and drop in a note every time something uplifting happens. Over time, it becomes a collection of positivity you can revisit when needed.
- Gratitude Walks: As you walk outside, pay attention to what brings you joy—the sway of tree branches, the laughter of children, or the rhythm of your steps.
Quotable Wisdom
- “Gratitude turns what we have into enough.” – Anonymous
- “Motivation is what gets you started. Habit is what keeps you going.” – Jim Ryun
- “It is not joy that makes us grateful; it is gratitude that makes us joyful.” – David Steindl-Rast
A Parable to Remember
A wise teacher once asked his students what they most wanted to change in their lives. Some mentioned wealth, others success, and a few said health. The teacher handed each student a seed and said, “Plant this and water it every day. This seed represents your gratitude. Care for it, and it will help you achieve what you’re seeking.”
Weeks later, some students returned with flourishing plants, while others came back with dry, barren soil. The teacher smiled and said, “Gratitude, like these seeds, grows with consistent care. It won’t erase your struggles, but it will change how you approach them, making you stronger and more prepared.”
The Habit That Transforms
Motivation doesn’t arrive in a sudden burst of inspiration—it grows steadily, like the sunrise, nurtured by the habits you choose to build. Gratitude serves as the fertile soil, the water, and the light that help motivation thrive.
So, the next time your resolve begins to falter, take a moment to pause and reflect. Let gratitude remind you of your progress, your strengths, and the beauty that surrounds you. Motivation isn’t magic—it’s a habit. And you have the power to create it.
Dr. Prahlada N.B
MBBS (JJMMC), MS (PGIMER, Chandigarh).
MBA in Healthcare & Hospital Management (BITS, Pilani),
Postgraduate Certificate in Technology Leadership and Innovation (MIT, USA)
Executive Programme in Strategic Management (IIM, Lucknow)
Senior Management Programme in Healthcare Management (IIM, Kozhikode)
Advanced Certificate in AI for Digital Health and Imaging Program (IISc, Bengaluru).
Senior Professor and former Head,
Department of ENT-Head & Neck Surgery, Skull Base Surgery, Cochlear Implant Surgery.
Basaveshwara Medical College & Hospital, Chitradurga, Karnataka, India.
My Vision: I don’t want to be a genius. I want to be a person with a bundle of experience.
My Mission: Help others achieve their life’s objectives in my presence or absence!
My Values: Creating value for others.
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