How can we get motivated?

Action is the way we get motivated. We could be waiting a very long time to get the feeling of motivation. Feel the fear and do it anyway. Ask for help with something like finances. Delegate the housework if you really hate it.

Huge amounts of energy are used to procrastinate and yet if we did that thing that we have to do but don’t want to do, it takes less energy. Once you have done that activity there is a sense of relief, it’s out the way, it is not hanging over you anymore. This action will give yourself a message that it is better to just do it sooner rather than later, helping motivate you for future activities.

When tasks are overwhelming, break it down to smaller more realistic goals. No-one can eat a pie in one bite, we have to slice it up into smaller pieces, and then we make it smaller again with our fork, then smaller again when chewing. Now, we can manage that whole pie, over a few days of course, not necessarily in one sitting.

This goes for large overwhelming tasks.

Don’t put the pressure on yourself to tackle the whole thing. Break it down to realistic achievable smaller goals, and then smaller again if needs be. If you know you need to tidy that bedroom that is overflowing with clothes and you can’t see the floor, you won’t start if you know you can’t do it. So set a smaller goal, make it specific and time bound. Tell yourself on Monday at 10am I will clean out two drawers. On Tuesday at 10am, I will clean another two drawers and so on. Before you know it you have it all done and you will feel better. The clean space and the sense of achievement may help to motivate you to clean for ten minutes every day to keep on top of it.

What also would help with self motivation is self-care. It is very important to have enough sleep. If you have a bad night, it is ok to have a nap if you need it. Have less screen time before bed and maybe read or listen to meditation, so you have a deeper sleep. Make sure to eat the nutrients you need like Iron, protein, fewer carbohydrates, and healthier fats and pull back on the sugar intake.  Don’t forget to stay hydrated too.

Exercise gives more energy, provides you with more confidence and releases the hormones that lift your mood. If your mood is better it helps you take that action.  Movement and exercise helps manage stress and motivates you.  Be aware of that self critic talking, tell it to go away and allow the self-talk to be compassionate, understanding and encouraging.

Learn how to manage stress by talking, connecting with people you can trust and practice meditation. Raise your self-awareness with mindfulness and journaling. Burnout and stress are not good motivators. Be patient with yourself and don’t give yourself unrealistic expectations. Reward yourself with positive self talk when you have taken action to do something. Rewarding yourself with something nice when you have achieved something difficult is a great motivator, like foot massage, painting your nails or a sit down to watch a favourite film. Whatever you decide is a nice reward.

Time management may be a factor. If you have difficulty managing your time, it would impact your ability to organise things to be done. A good idea would be writing down what needs to be done, choose two things off that list and look at your day to see what time you can fit those in, realistically.

Criticism from others can be stopping you starting that business or applying for that job. Know that people are allowed their opinions. It doesn’t mean they are right. If you want to go ahead and do something, just do it. If you fail, there is learning it, if you succeed, great. But don’t put pressure on yourself to get it perfect. Try to shorten the gap between wanting to do something and actually doing it.

When you might need professional help?

When you are really struggling to motivate yourself due to being depressed or your anxiety is crippling you, it may be a good time to reach out to your doctor or therapist. Talking really helps. Your therapist will help with why the motivation is lacking. They will help build your confidence and self-belief. And help will be given to quieten that inner critic. If fear is a massive factor in not having motivation, then do go and seek professional help. If your life is negatively impacted by motivation being so low or non-existent, you may need to talk through that with a therapist. If going to school or work is a real problem, and it is due to being really unhappy there due to bullying or anything else, don’t keep that to yourself, share it with a therapist or someone you trust.

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