So, if you've been following the column (and taking those all-important actions) by now you've got your goal, you've even got your action plan, but how do you make sure you actually do it?What's to stop you saying “eh … I just don't feel like it” and what will keep you going if times get tough?You need motivation. Motivation you can count on, that will take you the distance to completing your goals. So how do we get it?There are two forces that determine virtually all of our decisions for action: the carrot and the stick, ie the promise of pleasure or the avoidance of pain.Test out the theory: think of all the millions of decisions you make in a day, from the minutia to the life-changing and at the root of them all you will find influencing you, perhaps only subconsciously, either the hope you'll get something good from it (read, on some scale: happiness, fulfillment, satisfaction, well-being etc) or steering clear of discomfort not just physical pain, but fear, loneliness, awkwardness, guilt, disappointment (any negative that we perceive as uncomfortable to experience). And most probably a mix of the two!Example: Deciding to stay late after work and finish a taskPossible dangly carrots: It'll feel good knowing it's done. My boss will appreciate it. My hard work will be recognised. I may get a bonus etc.Possible ouchy sticks: Having to finish it tomorrow will suck. If I'm not perceived as performing I could lose my job, my colleagues could blame me for not pulling my weight ...This simple decision-making tool no doubt hearkens back to our ancient survival instincts at their very basic level “eat the berries that taste good not the bitter ones that give you a tummy ache”.It's clearly evolved a bit since then to deal with our vast spectrum of modern-day decisions which somewhat exceed “what's for dinner?” and “who's watching for tigers?”But essentially it's the same thing: go for pleasure, avoid pain.Knowing this, we can now harness the power of these two driving forces and make them work for us, just by deciding what we attach pleasure or pain to.By attaching massive pleasure to achieving your goal's action steps, and by attaching massive pain to not achieving them you are informing your subconscious to make it happen.The same thing works in reverse.If there is an action you are continually taking but is not helpful or serving you (we usually call these bad habits and include anything from smoking to self-sabotage) by reassigning the pleasure/pain associations to it, you will help break that habit once and for all.But when I say massive or pleasure that's what it has to be.The subconscious isn't going to give up the cushy existence of maintaining the status quo and actually do some work (which sounds to it pretty dull and maybe even hard) without either a really big pay-off at the end or threat of a hefty boot.I'll share with you a personal experience. I recently took up running as a way of getting fit and balancing out my sweet tooth.I've been building up a route taking me along South Shore then over the top of “Ess” Hill.Let me tell you … that is steep!The first few times I came that way, no matter how much I thought I wanted to keep running, I would end up mentally negotiating my way out of it and slowing to a walk.So wanting to achieve my goal, I knew I had to get my subconscious on board til it felt like I had no choice but to keep running.So now, first I apply motivation tip #1 and on the way up focus on that sweet feeling of rounding the top. Then I go massive.Huge carrot: I imagine my little boy at the top of that hill, so proud of me for finishing. Then crack goes the stick: “You're writing an article on motivation? What would your readers say if you don't make it up that hill? Are you a fraud?”Then I usually throw in a little of tip #3 just approaching the brow.And you'd better believe that when I eventually get up there I'm doing tip #2.I'm usually pretty pooped and I kinda make it look like stretching so as not to alarm passing motorists, but you bet I'm dancing!Motivational Tips#1 Experience the joy of achieving it, in advance. Think ahead to what it will feel like when you have completed your goal and the action step in front of you.Visualise having done it, feel that satisfaction/elation/pride/joy put your words here let it fill you up.Imagine what you will be doing, saying to yourself, what others are saying to you about your success.Remind yourself of this great sensation if you are feeling challenged and the promise of this reward will boost your efforts.#2 Celebrate! Celebrate each mini action step you take. Imagine an internal cheering section screaming your name, waving banners, shouting “you did it!”Do a little dance (internally too if you're not quite unabashed enough to shake your booty in the office), shout yahoo!Treat yourself to something (preferably not edible!).By celebrating each step you are reinforcing your brain's connection between taking action and feeling great when it's done guess what, you will naturally want to keep taking action!#3 If it gets super tough: ask yourself, what am I really made of?If I only have the next five minutes to live, am I going to die a quitter or will I have made the last five minutes count, striving for something I believe in?Look out for even more on this next week more tips to put into practice and a chance to see what motivation works best for you.Julia Pitt is a trained success coach and certified NLP practitioner.For further information telephone 705-7488 or visit www.juliapittcoaching.com.