Studies show that people are more motivated to avoid negative consequences, such as loss or punishment, than they are to gain a reward (e.g. money, food, etc.). This tendency is called “loss aversion.”
If you are trying to motivate yourself to achieve a certain goal, instead of focusing on achieving a reward, give yourself negative consequences if you don’t achieve it.
For example, you can make a bet with a friend that if you don’t achieve the goal, you owe him or her a significant amount of money.