Start Here | Motivation Manual

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Not sure where to begin?

You don't need to understand everything about motivation to make progress.

Whether you're struggling to get started, finding it difficult to maintain momentum, or simply want to understand what drives your behaviour, there's a place to begin.

Choose the route that feels most useful to you right now.

Understand what's getting in my way

TAKE THE MOTIVATION CHECK →

Not sure why motivation feels difficult? Take a short Motivation Check to identify the factors that may be holding you back and discover where to focus first.

Choose a practical tool

BROWSE THE FREE TOOLS →

Ready to work on something specific? Explore six free interactive tools to clarify goals, understand motivational barriers, plan next steps and make helpful behaviour easier.

Find help with a particular problem

EXPLORE COMMON PROBLEMS →

Already recognise what you're struggling with? Explore common motivational difficulties – procrastination, distraction, unclear goals and unhelpful routines – and find practical ways forward.

Understand the psychology in more depth

DISCOVER THE BOOK →

Want to understand not just what to do, but why it works? Discover Motivation: The Manual – a practical psychology-informed guide to making change stick.

A useful place to begin – not another thing to complete.

There's no compulsory order, no requirement to use every tool and no need to get everything right at once.

Start where you are. Focus on one useful change.

All six interactive tools are free to use, with no account required.

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