CHALLENGES: new tasks, new job, challenge, boredom


REACTIONS: uncertainty, fear, stress, disinterest, frustration, anxiety


RESEARCH: Setting goals is at the heart of the motivation process (Meyer, Becker & Vandenberghe, 2004). It affects one’s level of motivation and the desire and ability to find new ways of reaching those goals (Luthans, Youssef & Avolio, 2007).

Self-efficacy is a major factor in what goals one sets and their motivation to succeed (Alderton, 1999). When the level of challenge exceeds skill level, people may feel anxious. When the level of challenge is low, people may stop caring. When the level of challenge is much lower than skill level, people may get bored and disengage (Martin, 2005).


TIPS: Make sure your goals are attainable. Avoid setting yourself up for defeat by ensuring that your goals match your skill level. It is always better to start off with easy goals before you try to take on everything.

Set both short and long-term goals for yourself. Setting small goals that lead up to a larger goal can help you keep focus and see the progress you’ve made. It is much easier to stay motivated when you are constantly succeeding. REMEMBER – don’t bite off more than you can chew!

Challenge yourself to do better than last time. Instead of comparing yourself to your peers, you should focus on personal progress. Personal bests can help you to test your skills, track your past efforts, and, most importantly, stay motivated!




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