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Free Motivation Tools

Understand what's getting in the way. Make one useful change. Build momentum.

Explore six free, research-informed tools designed to help you understand your motivation, clarify goals and make practical changes.
Not sure where to begin?

Start with Motivation Check.

Motivation
Check

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Identify what may be making progress difficult. Complete a short reflection and receive a personalised Motivation Map, with suggestions for which tools could help next.

START MOTIVATION CHECK →

Motivational Levers

Identify what is already helping you to act, what could make action easier and which motivational factor you might strengthen.

OPEN MOTIVATIONAL LEVERS →

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Goal Clarifier

Define a goal that is personally meaningful, identify what success would look like and decide how you'll recognise progress.

OPEN GOAL CLARIFIER →

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D.I.P. Check

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Explore the Direction, Intensity and Persistence of your motivation, then create
a practical 7-day Momentum Reset.

OPEN D.I.P. CHECK →

Environment Reset

Explore how your surroundings, routines and access to resources influence your behaviour. Make the helpful action easier and the unhelpful option harder.

OPEN ENVIRONMENT RESET →

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Next Step Planner

Turn your goal into a specific, manageable action. Decide when to begin, prepare for obstacles and create a practical fallback plan.

OPEN NEXT STEP PLANNER →

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All six tools are free to use. No account is required.

Go deeper

Want to understand the psychological principles behind these exercises? Explore Motivation: The Manual, Second Edition, for a deeper, connected approach to understanding motivation and making change stick.

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