This Therapist-Approved Motivation Hack Will Help You Get Your Goals Back on Track

You’ve just picked up your go-to drink at the local cafe and handed over your loyalty card. The satisfying click of the hole punch means you’re one step closer to the finish line (likely a freebie or discount). It’s such a small thing, but it’s undeniably satisfying and somehow manages to put a little pep in your step. TikTok has tapped into that core feeling of gratification via their latest motivational hack—DIY punch cards for personal goals—and the concept is actually genius.  

What Are Motivation Punch Cards?

Punch cards for motivation are DIY goal trackers about the size of a business card. Basically, it’s a way to gamify your goal-setting! Each card represents a unique goal—like reading a certain number of books, exercising, journaling, meditating, or beyond. They're physical cards with a set number of "punches" or spots to mark off each time a specific action is completed—just like a coffee shop loyalty card, but for personal habits or goals.

The concept of DIY punch cards has been around for a while, but TikTok recently catapulted the trend into viral territory, inspiring people across the globe to break out the colored pencils and set some fun goals. Dana Eble, a communications manager from Detroit, Michigan, saw the trend on social media and decided to get her girlfriends together to try it out. 

“I loved how easy and nostalgic the craft was, and how each person would be able to customize it for their own goals, interests, and hobbies,” she says. “ I set myself a goal for six books this year, with the reward of treating myself to a facial when I’ve finished.  My friend’s goals included going to a certain number of workout classes, doing their skincare routine every day for a few weeks, and practicing their second language.” 

She says that writing down her goal—with the promise of a sweet reward at the end—has definitely inspired her to reach for her book over her phone more often. She adds that it’s also been fun to text with her friends when one of them gets to make a new punch in their card.

The Psychology Behind Punch Cards

There’s clearly something inherently motivating about punch cards. But what is it, exactly? Turns out, there are a couple of things happening at once. 

“Physically punching the card provides a dopamine hit, reinforcing the feeling of progress as you move closer to your reward,” explains Stevie Blum, LCSW, a licensed psychotherapist in New York City. “Also, tracking your progress visually creates a sense of satisfaction. You can clearly see how much you've accomplished, which makes the end goal feel more attainable.” 

Of course, you can’t forget about the excitement and gratification of a little reward for completing the punch card. It adds a layer of excitement, making it easier to stay consistent with the habit or goal, adds Smriti Joshi, PsyD, lead psychologist at Wysa.

“I love this trend because it turns goal-setting into an interactive, creative experience rather than just another task to complete. Plus, it encourages people to personalize their methods, fostering a deeper emotional connection and making habits stick better,” Joshi says. “I'd definitely recommend trying it, especially for anyone who enjoys visual reminders and interactive ways to stay motivated.”

Big Benefits of Using Punch Cards

The benefits of using punch cards for motivation are quite plentiful. Here are some of the big ones: 

• It fosters creativity. When’s the last time you broke out the colored pencils, watercolor, or crayons? The very act of creating the cards is an interactive and creative process, which is soothing in and of itself. Science shows that even 45 minutes of creative activity can minimize stress.
• It makes goals feel achievable. Goal-setting can often feel overwhelming, especially if the goal is long-term or challenging, Smriti says. Punch cards help by breaking down bigger goals into smaller, achievable milestones.
• It engages our senses. Punching the card engages your senses, making the habit feel more concrete and satisfying. Smriti says, “Research supports the idea that physical actions reinforce our connection to an activity, making it feel more meaningful.”
• It quantifies measurable goals. “The most effective goals for punch cards or those that are measurable and require repeated, consistent actions,” Blum says. “They’re specifically great for habit and skill building, but truly work for any goal that is clear and measurable.”
• It encourages community. Many choose to make DIY punch cards with a group of friends. This is a great opportunity to spend time together, learn about each other’s goals, and hold each other accountable or share progress. 
• It combines instant and delayed gratification: “There is the instant gratification of punching the card, but there is also the delayed gratification that comes from working towards something that yields results over time,” Blum says. “This is a great way to feel a dopamine hit while also helping rewire the brain to tolerate the patience often required to yield valuable results.”
• It keeps goals “in sight.” The concept of “out of sight, out of mind,” is so true—especially when it comes to goals! By writing down and seeing a visual reminder of your goal, you’re more likely to achieve it. 

Digital Vs. Physical Punch Cards

While punch cards definitely work in a digital setting, there’s something particularly effective (and gratifying) about tangible cards. Blum says, “Physical cards are more satisfying than digital habit-tracking apps because you get both sensory engagement and a dopamine hit from the instant gratification of punching the card.”

Plus, a physical card is a great antidote to the digital fatigue so many of us struggle with. Any activity that can reduce your dependence on screens is worthwhile. 

How to Create and Use Punch Cards for Goals

Creating a punch card for your goals is super simple. 

1. Pick a goal: Start by picking one habit or behavior you want to stick with, like taking a daily walk, drinking enough water, or finally doing that 10-minute meditation. Think about what’s important to you! 
2. Make your card: Break out the craft supplies and make your card. Write down the goal subject on the card—like ‘Reading,’ ‘Skin Care,’ ‘Walks,’ or ‘HIIT Class.’ At the bottom, create 5 to 10 spots that you can punch. Feel free to get creative. For example, your HIIT class spots could be water droplets, or your Reading punch card could feature little books. 
3. Punch the card: Each time you complete your task, punch a hole, add a sticker, or cross off one spot. That visual progress? It's motivational gold.  
4. Reward yourself: To make it even more rewarding, attach a small prize to the finish line. Maybe it’s a coffee from your favorite café, a night off from chores, or a little self-care splurge. By giving your brain something to look forward to, you’re more likely to stay consistent. 

Punch cards gamify goal-setting, turning what might feel like a chore into a rewarding experience. From the creative process of creating the card to the dopamine boost of punching a spot to earning your reward at the end, it’s an excellent way to set goals, track your progress, and have fun along the way!