For most of our trainees, it's hard enough getting out of bed and commuting to work. Being motivated when they get there is an added challenge. Some, like Zac, are handling it OK. They have their minds firmly set on success, earning their bonus and kick starting their careers. Most of the time they can cope with what the working day throws at them.

Some of the others are struggling though. Their motivation dips when they're tired and when there are tensions in the group. It sinks further when things go wrong and they can see their bonus disappearing. So how can they keep themselves motivated?

Motivation comes from inside
Motivation is an emotional thing. It comes from deep down inside. It's a positive and energising feeling. It's important because it keeps people going. It helps them to deal with what's happening around them.

Motivated people push themselves. They're enthusiastic. If they know how to do something, they get on and do it - they don't wait for instructions. They ask if they need help. They go the extra mile. They learn from experience. They see the humour in difficult situations. And while there are times when they feel like giving up, they don't actually do it.

When negative feelings take over
It's the opposite when people aren't motivated. They're unenthusiastic and channel their energy into negative things. They spend a lot of time complaining. They're overworked. They're undervalued. Other people aren't doing things properly. Other people are picking on them. Other people don't understand them. No one cares what they think.

Negativity is a killer. It's a strong emotion and it drains energy. It makes people feel that there's no point in doing anything. It gives them a reason for going slow, putting things off or just giving up. It also makes them feel like a victim - everything that happens is down to someone else.

And negativity is catching. Before you know it, everyone's down in the dumps.

How to stay motivated
Like all emotions, motivation comes and goes. Staying motivated is hard work. What you can do to motivate yourself:

• concentrate on what you're working for, especially if you're feeling down or finding things particularly tough
• look for the positives however small they are - having a laugh, being half way through the day, working well with someone, finishing something difficult, getting paid
• work at turning negatives into positives - try saying 'well done!' instead of 'it's about time', 'this could be better' instead of 'this is rubbish', or 'I'll do it right next time' instead of 'I'll never get it right'
• work hard enough to see some results - prove to yourself that you can do it
• take control over the things that you can control - you decide whether to laugh or snarl, volunteer or be told, learn or give up, keep going or give in
• have a laugh to keep negativity and stress at bay - but make sure that you're not laughing at someone else's expense
• keep up your outside interests - they give you time out and sometimes they're the only things that really keep you going