otivation. It's an intangible thing, but you know when you have it-and certainly you know when you don't. When you're motivated, nothing can stop you. Impediments are just trivial setbacks and large projects are simply new challenges.

When your motivation is waning, a setback can stall a project, possibly forever, and tasks can seem overwhelming. There is good news, however. Motivation can be, and should be, nurtured, cultivated and restored. Here are a few tips for getting and staying motivated:

Take care of yourself.

Think about it: Before you go on a long trip you take your vehicle in to the mechanic to be serviced. You make sure he inflates the tires properly, tops off the fluids, and makes any necessary repairs. You know that getting on the road in a car that isn't road-ready is a risk. The same is true for your body. Take care of yourself so that you can take care of your business.

• Make time to exercise. Even a 20-minute walk after lunch will do wonders.

• Get enough sleep. If you're staying up late, ask yourself why. Are you working instead of going to bed? How productive are you? If you're tired and groggy, it probably takes you longer to accomplish tasks than it would if you were refreshed. Going to bed a little earlier will save you time in the long run.

• Eat healthfully. You don't have to live on spinach and carrot juice to be healthy. Just make some smart choices. For instance, forgo the heavy sandwich that will make you sleepy after lunch in favor of a lighter option. Pass on the too-sweet caffeine-laden soda once in a while and you might avoid the 4:00 p.m. sugar and caffeine crash.

Find a cheerleader.

There is nothing wrong with asking others for help and support. We are truly our own worst critics and many times it takes someone else to point out our good features. Find a mentor, colleague, co-worker or friend who appreciates your accomplishments and encourages you.

Ask this person to help you recognize all the good things about yourself. And then return the favor and cheer her on. You'll be surprised by how good it makes you feel to focus on someone else and share in their successes.

You may feel awkward at first, but try this exercise: Ask yourself specific questions about your traits and abilities making sure to keep it positive.

Write down your answers and then ask your partner the same questions. For example:

• What do you think I do well?
• What do you think is my best asset?
• What do you think is my biggest success to date?

You might be amazed at how self-critical and hard on yourself you've been and how blind we can be to our own best qualities.

Associate with winners.

Enthusiasm is contagious, so surround yourself with people who have qualities you admire, both professionally and personally. If you have a colleague who has been leading in sales quarter after quarter, take the time to get to know him or her. Just being around success will help you think like a winner.

If there are people in your neighborhood who volunteer their time to help an agency or other non-profit group, and you admire this quality, get to know them and maybe spend a day with them at the organization they help. There's no money in volunteering, but the many other rewards it offers more than compensates for that.

If there is a parent at your child's school who never seems rundown or overcome by the rigors of daily life, get to know him and see if you can learn from his life skills and strategies.

Focus on the positive.

What successes have you had recently? If you've been down due to a drop in sales, focus instead on what you've achieved or on something you did that turned out well. Maybe you didn't close the sale but the presentation went well and the prospect complimented you on it. Or maybe you set a goal to complete six presentations this month and you did.

And don't forget your contribution to a successful team effort. Too many of us have the tendency to trivialize our successes when we are part of a team. If your team was triumphant, you were triumphant, too. Celebrate all your achievements. Even if you haven't succeeded on a grand scale, each milestone gets you closer to your goals, and you are entitled to be proud of all your successes, big and small.

Motivation can be tricky-you can't just conjure it up. But you can help keep it from going dormant. Take care of yourself. Seek encouraging influences. Support others. Acknowledge your successes. Once you're focused, continue those healthy habits to maintain your motivation and nothing will stop you!