Ever found yourself saying:
"How do I find my motivation?" or
"How do I stop being so lazy"?
Spending your entire day trying to complete a task when you've hit a huge mental roadblock can be devastating. If your levels of motivation are at an all-time low, you simply don't have the physical will to lift a finger.
It's hard to get motivated when it comes to things you don't really want to do - but must do.
How Can You Conquer Your Lack of Motivation?
Having no internal motivation is one of those difficult things in your life that can’t be simply shaken off. When we lack motivation to do something, it leaves us with no choice but to fail. As a result, we often give up at the very moment when we should have been successful. The key is to find the determinants of motivation and strengthen your own intrinsic motivations by overcoming barriers that prevent you from achieving your goal in the first place. Two things we do know: the best motivation comes from within, and; your internal motivation is not a one-time deal - you will always need strategies to cope on the days you decide to give up.
So, how do we remove all those potential motivation killers and get that warm fuzzy, motivational feeling?
Here are a few ideas that will help you leave your office everyday bursting with a positive, satisfied feeling.
7 Strategies to Overcome Your Lack of Motivation
1. Have the Right Mindset
Lacking high levels of motivation is a widespread problem among people, especially when it comes to taking on their most challenging goals. In tough times, it's important to keep the right mindset with smart goals.
In fact, a large-scale study on New Year's resolutions, showed approach-oriented goals are more successful than avoidance-oriented goals.
Here's how to Have the Right Mindset
Set Goals
Set goals for yourself. It's important to have a goal in the first place, but it's even more necessary to write them down. You could just use a Word document, or you can get fancy and use your own personal planner. Just make sure to write them down! Sports players and people who work out set daily goals for themselves and it really helps them stay motivated. They plan to work out every day for a week and if they don't, then something is wrong. The problem is that life gets in the way and sometimes you have a busy day or you're not feeling all that well and skipping your workout is an easy choice. But by setting daily goals, you set yourself up for success because it's all planned out in advance. Use a variety of goals from work and performance goals to life goals.
Make a Vision Board
Visualization is a mental process that involves picturing what you want in detail and recalling it as vividly as possible. To start off, create a personal vision board. This is a collage of pictures, quotes or ideas that remind you of your strongest motivation or inspiration. An example would be a picture of your dream house or mansion in front of you.
Place this collage somewhere where it catches your eye every day, like a bedroom wall or in front of your work desk. When all your goals are laid out in front of you, you'll have a clear sense of direction on what needs to be done next.
By picturing what the end results of all your hard work (such as your dream house, garage filled with sports cars or whatever is motivating for you) then it'll feel a lot easier to push forward with maximum effort and achieve your goal.
Write in a Daily Journal
One of the most effective goal setting techniques is by using a journal. A journal can help you gather your thoughts and focus them towards achieving your goals.
One of the best things about journals is they're easy to write in every day. Get into a routine of writing at a set time each day. A basic daily journal entry could include 3 sections: "Good": what went well, "Not so Good": what went not so well, and "Improve": how you could do better.
Grab a pen or pencil and start writing. Ask yourself, "What would you love to see in your life in the next few months?" Make a list of all your goals and start working towards that first goal from that list. But don't stop writing here. Write everything that comes to mind. If you like your job, write down what you would want to change about it. If you wish to be famous, write down that dream. Once the pen is in your hand, don't stop writing until a few minutes have passed and you are done.
All these methods are effective for keeping your levels of motivation high and staying on track with your goals. The one you choose is all down to personal preference, but by using a combination of a few different methods, you'll be able to achieve a lot more.
2. Get Rid of the "Should Do's" in Your Life
We've all been there - that feeling like we're supposed to do something and so we beat ourselves up for not doing it. Or you'll have that voice in your head saying, "you should go to the gym" or "you should put some money in savings".
It's all very well saying you want to stop letting the "should dos" control your life, but how can you use them to your advantage instead?
First, let's look at why we feel like we should do something. They may be the voice of someone else. We might have a friend who keeps on telling us to go to the gym and get fit. We might get that feeling because another person is doing it and we feel left behind (also known as FOMO or fear of missing out). We might have been brought up in a certain way that makes us feel like we should act in a certain way. We might want to get fit to be more attractive. We might feel like our lives are boring if we're not at the gym or working out. We may feel ashamed for not doing what we should be doing (out of a fear of judgement from others). Or it could be any number of other reasons.
How Do We Tackle This?
The best way to get something done is in small chunks. People get hung up on unrealistic expectations of themselves. This is why they become miserable - especially when faced with the fear of failure or incomplete goals. In fact, a major reason that people get stuck in jobs they hate is because they have put too much pressure on themselves to perform well or be productive at work.
When we create an unrealistic schedule, it can be hard to break out of it. If you don't believe you can do something, you won't try.
Instead of prematurely setting goals for yourself, take small daily steps and then grind your way towards your bigger, broad goal over time.
Let's look at some tips to help you get rid of the "should dos" in your life and replace them with "want to dos" instead.
Focus on your Values and Goals
If you have something you want to achieve, then set out a plan on what you need to do to get it. Also, avoid setting too many difficult goals and try to make each one realistic. Say that you want to go rock climbing for a week instead of saying that you're going to climb Mount Everest by next summer. Keep it real.
Use Your Resources (both Human and Financial) Wisely
Try to get rid of the "should dos" that take up too much time or money. Remember: you don't have to do everything all at once. You might think you need to join the gym and work out for an hour a day, but do you really need that? And if you can't afford it now, then how are you going to afford it in the future?
Write Them Down
Write down all the "should do's" from your life so that they become non-factors in your life. You can then look at them at the end of the week and decide which ones are realistic and achievable goals. Make sure it's something that will help you in the long term.
Remind yourself that you are not perfect and that making mistakes is part of life. If you keep beating yourself up about it, then it'll just lead to more mistakes and more things you "should do". Learn from the "should do's" that failed in the past and use that as motivation to succeed in future "should do's".
3. Align Key Tasks to Your Interests
How can you make sure that the tasks you're doing every day are things that you like doing? A lot of people follow a specific career path and end up hating their job because it wasn't their thing in the first place. But if we take a bit of time to learn about ourselves, we can avoid having any regrets.
Here's a fantastic way to keep your job from turning into a boring bore. Try to base your key tasks around things that you are interested in, rather than being forced to do boring things that you don't like. Not everything can be fun all the time, but if you can find the right balance between work and play, and combine both with a little bit of creativity, then it will be much easier. Here's how:
Write Down Your Tasks and Interests
Write down a list of all your main work tasks - what you do daily. Then make a list of all your motivators - all the points on that motivator list that you have a deep interest in and could (realistically) see yourself achieve in your lifetime.
Make it More Fun
Ask yourself: "How can I make these tasks more fun by combining them with my interests?"
For example, let's say you work at a clothing store. One of the daily tasks you have is to organize the clothing racks. Now, if you're not interested in fashion, then organizing clothes is going to be boring and tedious. But if you really like fashion, then there's a few ways you could make repetitive tasks more fun. First off, you already know how to organize the clothes (you have experience), so it will be easy for you to get it done faster. Second, you can try to find new ways of storing your clothes that will be more visually appealing to the customers (it will improve their shopping experience). Third, you could try to arrange the clothes in a way that pulls out specific products for special sales or events.
4. Learn to Delegate Work More
A lot of people can't delegate work because they think it makes them look lazy or incompetent. But really, if you're delegating work, then you're showing that you've got a plan and are working towards achieving your goals more quickly. It also means that you can focus on what needs to be done now which will make your life easier.
Here's how you can delegate work.
Delegate In-House
Make a list of your main tasks for the day, and then try to delegate some of these tasks to people that you trust. Even if you just give them a few tasks on your to-do list, you'll free up a lot more time for more important stuff.
Delegate by Hiring
Train someone to hire the best people for the job. This is a terrific way to grow your team for long-term success.
Hire someone who has better skills in one specific area that you don't have. You can't be the jack of all trades and an expert in none.
You can set up a system or an app like Trello or Asana where tasks can be assigned and delegated easily.
Being a good delegator means that you will get more work done, and a greater likelihood of success, that's what really matters.
5. Flip Your Boring Tasks into Something a 'Lil More Exciting
When you turn your boring tasks into a game, it can really boost your level of motivation. We all have those days where we dread what we have to do. But by changing your mindset and turning things into games, you'll look forward to (and even excited) tackling even the most difficult tasks.
The first thing you have to do is look at the tasks you have to get done. Instead of thinking of them as boring tasks you have to do, think of them as games you have to play. You want to make those arduous tasks seem interesting, intriguing and fun - and it's possible. Here's how:
1) Make it a competition
2) Make it a game
3) Give yourself rewards
4) Give yourself penalties
5) Reward yourself after successful completion of tasks
For example: When you have to write a report, you can think of it as an adventure in which you have to travel throughout your area and meet all the different people who would be interested in your report. You want to create this game because then you'll look forward to putting on clothes, heading out the door and meeting all these new people. The sense of achievement of extrinsic rewards (like treating yourself to an evening out or weekend away) will increase your motivation levels too.
6. Learn to Take Breaks
Feeling like you're stuck in a rut where nothing's happening fast, and anything is oh so hard to do?
Well, taking breaks from work will help you to stay motivated and happy. Here's how to take breaks from work:
1) Write down your to-dos on a post-it. Once you have them down, look at your to-dos and set a time frame for each of them. Prioritize the type of tasks that are most important to you (or your organization) or need done first by putting them at the top of your list.
2) Schedule time for taking breaks throughout the day. You don't need to be sitting at your desk for hours to achieve your goals, and sometimes we forget about this when we begin our working careers. Even if it's a quick break for a walk or run for a few minutes, as an escape from the more tedious tasks. Here's a few ideas to get you started:
Get Outside for Five Minutes
Sometimes you need to get out of the office and go for a walk. Taking a quick five-minute break to get some fresh air occasionally, can help you to find yourself again. You'll be able to look at the big picture and see how it fits in with the work you've been doing.
This will give you time to clear your head, especially if you're stuck without any kind of motivation to work. It’s also a fantastic opportunity to get some exercise. If you're having trouble walking away from work, try putting your phone on silent.
Have a Good Laugh
Laughter is a great mood booster. So have a 10 minute "Joke Session" during your lunch break. Anyone is allowed to share their best jokes or funny stories. It can also be very liberating to let out those negative feelings that are building up inside you. But remember - it's important to do this without letting people in on your mood - without offending anyone. Talk to your colleagues if things aren't going well with a joke or something.
Read a Book
Find a quiet corner to sit down. Somewhere you can escape to. Maybe you spend most of your time in one position staring at a book or screen. So do something a little different. Keep yourself moving as you read. Instead of reading the same way over and over, try changing the position you're in while reading. Even standing up and pacing around for a minute can change your whole train of thought while reading.
Silence is Golden
Block out any distractions that will not motivate you. For example, change your environment by going to the library; it's a wonderful place to get work done. Go to a coffee shop and just chill. Turn off your phone and relax. If you go to a public place, instead of finding a place with lots of people around, try sitting alone on the edge of a bridge or in an area that will make you feel calm and peaceful.
Listen to Upbeat Music
Play some music that has an inspiring message or just a tune that makes you smile and helps you feel happy about what you're doing.
Be Different
Plan something fun to do with friends after work is over. Maybe not all the time but at least once a week. Try something that is completely different from what you usually do. For example, taking a dance class, learning a new sport or game, or trying out a sport you've never tried before. Go shopping or site-seeing with friends in a new city. It doesn't matter if you "think" you hate - at least try something else just for once.
7. Self Care is Important
When you're able to take care of yourself on a regular basis, it not only improves your quality of life but also has an impact on all the other relationships in your life. If you only remember one thing from this, then let it be this: "You are worth taking care of."
Take Time for Yourself
This is step one in self-care. Just like you don't take care of your house and yard until it gets dirty, you don't take care of yourself until you get sick. It's all too easy to start watching movies at night or spending hours on the computer because of work. But we need to take time to just wander around, take in a smile, go outside and breathe the air. We need to look at things differently and take time out of our lives to reconnect with ourselves.
Exercise
Exercise is an important form of self-care. Exercise increases your energy levels, improves your mood, and helps boost brain power as well.
Sleep
Get enough sleep. Most people need 7 to 9 hours of sleep a night. That may not be possible every night, but most nights it is.
De-Stress
Stress management is important when you have a lot on your mind or feel overwhelmed. Yoga and meditation are forms of stress management that you can do on your own, while going for a walk or listening to music can work too.
Eat Healthy
Food is one of the most important forms of self-care. So, make sure that you're eating right. It will help you nourish your mind - you'll need a healthy brain to think clearly. As well as getting your body in shape and having higher levels of energy. The best way to improve your overall health is to have a balanced diet with an increased intake of fruits and vegetables with a lower intake of simple carbohydrates and added sugars. The more variety you can offer your body, the less likely you'll face health problems later in life.
Get enough water. Always keep a bottle of water with you to stay hydrated.
Be Super Caregiver
This is when you take better care of your loved ones than they do for themselves: imagine a world where everyone was kind, caring and compassionate instead of selfish and cruel. You would like that, right?
Skin Care
Don't forget to moisturize. You may think it's an extra step you don't have time for, but seriously, you need that moisture.
Create a Self-care Box
This is a box that contains things you can use for simple self-care: earplugs, aromatherapy, lavender oil, a glass of your favorite beverage, and so on. It's like having an emergency kit for yourself any time you need it.
How to Beat Your Lack of Motivation by Asking the Right Questions
When you're feeling down and face your usual midweek motivation challenges, ask yourself the following questions. Once you've figured out the root cause(s), the strategies outlined above to beat them.
1. What are my goals?
It is important to know exactly what you want from your life. Be sure to define short-term, that helps you move in the right direction to your long-term goals. Thinking about the long-term can help you overcome procrastination and identify the things you really want out of life. If your short-term goal focuses on gaining experience for a particular career, it's difficult to engage in something that you don't find satisfying.
2. How will I achieve my goal?
This is the second step in finding the internal motivation you need. You need to assign yourself a plan of action that will lead you to your long-term goal. Note that this plan should be detailed and specific, so you know exactly what you need to do.
3. What obstacles stand in my way?
Identify your goals and obstacles to success - now it's time for some honest self-evaluation on your part.
4. How will I overcome my obstacles?
Here is where you should start thinking about the things that motivate you - what makes you feel good about your goals?
5. What is something I can do right now?
When you are in a hurry to achieve your goals, sometimes it's hard to start. The trick is not counting on just motivation factors to get you started - instead, simply begin whatever manual task you must do and make it part of your daily routine. Once you've done that, you'll be much more likely to continue doing it later - even if you're feeling less than motivated.
6. How can I improve myself?
This is the last step. The key to being successful is to constantly look for ways to become a better, stronger person. Don't be afraid to ask your friends or colleagues for advice, or to seek information from the internet. If you're not sure how you can become a better person, think about becoming more involved in your community.
7. How can I make myself better?
When your mind is completely empty, it gives you the opportunity to get some fresh ideas. If you are not sure how to do something, ask someone who has experience in that area.
8. How can I get rid of my negative feelings about this situation?
It's important not to let negative feelings drag us down - we must learn to love ourselves and our problems as much as we love the things we have carried out.
9. How can I improve my life in the short term?
As soon as that first task is completed, get ready to start a new one. It's best to plan your day's tasks ahead of time and tackle them one by one. This is crucial for keeping your mind positive and your primary motivation strong.
10. What have I done so far?
It's important to realize how far you've come in reaching your goals - don't forget that hard work can pay off!
11. What can I do to make my goals more realistic?
In the beginning, it's important to set goals that are within your reach - goals that you know you can achieve. As we become more confident, we want to challenge ourselves by setting higher and higher standards that will help us look back later and see all the progress we've made.
12. What can I do to help?
When you're feeling down on yourself, it can be hard to think of any ways you could be of help. However, if you simply identify at least one person in your life who needs some extra support, your energy levels will instantly change.
13. How can I strengthen myself?
It's important to remind yourself how strong you are - there is no reason why the giants in your life have to give up before you give up. Remember that you're strong, you can do it.
14. What would my best friend tell me?
When we are feeling down on ourselves, it is a good idea to look in the mirror and force ourselves to say something nice about the way we look. When you're feeling down about your life, ask yourself how your best friend might react if they knew you were feeling this way. It might be enough to help you work through some of those negative feelings so that you can get back to feeling positive.
15. What is the worst thing that could happen?
Remember, you can't control everything you meet in life, so instead of worrying about things you cannot change, stop worrying and focus on what you can do.
16. How can I be more patient?
It's easy to get frustrated when we don't get what we want right away. For example, if you want to buy a new phone, don't get angry when you have to wait another month before it arrives in the mail. If you're not sure if you have the patience to wait for something that may never happen, do some research. There are lots of websites that help you learn how to focus on your long-term goals instead of being so focused on what is happening right at this moment.
17. What is the worst that could happen if I fail?
Sometimes we get so caught up in what we're trying to accomplish that we don't give ourselves a chance to really think through everything that might turn out badly. So, before you freak out about your next big test, stop and think about what would happen if you did fail, and then write down all the reasons why it might be okay.
18. How did I get this way?
Sometimes it's helpful to take a few minutes and ask ourselves why we're feeling down before we start adding more work to our plate. Sometimes it can help us find a bit of compassion for ourselves by understanding what brought about this situation.
19. What are some ways I can be happier?
Before you go out and buy a new outfit or solve all your problems, try asking yourself if there are any minor changes that you could make to make yourself happier. For example, if you are always working late, don't skip going to the gym. If you feel stressed out all the time, take up meditation or exercise for 30 minutes a day.
20. Why is it so hard for me to ask for help?
It can be difficult to ask for help because we like to think that we can do everything on our own. That's human motivation for you.
But there's nothing wrong with reaching out and asking others for help at times. You could even try some therapy or counselling.
Final Thoughts
Motivation is the key to achieving your full potential. You've learned some of the most powerful motivation techniques you can use to get your mojo back. You can do this!