We need motivation for many actions, such as cleaning your house, losing weight, working on a project you need to finish
. Sometimes
lack of motivation can be a major obstacle to achieving your goals.
When you don't have enough motivation to finish or start a task,
you can think of possible reasons why you're struggling. Then develop a plan that will
motivate you. As you do this, keep this
in mind: Not every strategy is applicable to everyone or
in every situation. You may need to try different
methods to see which strategies work for you. Let's examine these methods together.
1. Act Like You're Motivated
You can trick yourself into feeling motivated by changing your behavior
Acting like you're motivated can influence how you feel, turning it into a force to change your subsequent
behavior as well.
For example, instead of sitting on the couch in your pajamas all day and waiting for motivation
, get up and get dressed and take action. You will find
that taking action will increase your motivation and
make it easier for you to keep going.
Ask yourself, “What would I be doing if I felt motivated right now?”.
Think about what actions
you will perform. Then do those things and
see if your motivation rises.
2. Try to Think Contrary
You'll probably find a long list of reasons why you shouldn't act
when struggling with motivation. You might think, "This is so
hard to do", "No matter what I do, I can't make it". These
thoughts will make you feel even more stuck.
Try thinking the opposite. When you think you will fail
, try to think about why you might succeed.
Make a list of these reasons if necessary.
Thinking otherwise can help you see both ends. It can also remind you
that an overly pessimistic conclusion is not entirely correct.
Remember, things have waited� There's always a
chance that it will turn out better than you. And you'll find that developing a more balanced perspective will help you feel more
motivated to try.
3. Practice Self-Compassion
You may think that pushing yourself works for motivation.
But harshly criticizing or forcing yourself often doesn't work.
Research shows that with a particularly difficult situation shows that practicing self-compassion
helps you stay more motivated if you're struggling.
A 2011 University of California study found that self-compassion
increases motivation to recover from failure. Students who treated themselves more kindly after a
failing test were found to spend more time studying. they reported feeling more motivated
to change their weaknesses.
Self-compassion can also improve mental health, which will play an important role in
increased motivation. An article published in Clinical
Psychology Review in 2012 found that self-compassion
reduces psychological problems, symptoms of anxiety and depression, and the painful effects of stress
.
This is why you make mistakes. Instead of beating and labeling yourself, you can try to develop a gentler inner voice. Of course, that doesn't mean you have to repeat
exaggerated positive phrases like "I'm
the most perfect person in the world."
Instead, healthy self-compassion is between self-acceptance and self-improvement< br /> strikes a balance. Honestly
admit your flaws, mistakes, and failures. But do it without turning it into a way to feel sorry for yourself
.
Talk to yourself as if you were a friend you love and trust.
Ask yourself, "If a problem like this happened to a friend of mine, what would it be
> would I say?” ask. You'll probably treat a friend more kindly than you treat yourself
. So start treating yourself like a good
friend too.
4. Follow the 10-Minute Rule
When you're afraid to do something like walking 5km on a treadmill, you have no motivation to do it
. Thinking that what you intend to do
is not as difficult as you think, or that you have enough
strength to handle it can help reduce this fear.
The 10-minute rule can help you get started in such situations.
Allow yourself to quit after 10 minutes.
Once you have completed 10 minutes, ask yourself if you want to continue with that task
. You'll probably find that you have enough motivation
to keep going.
If you don't have enough motivation
to start working on a boring report or practice, try the 10-minute rule. Starting a business
is often the hardest part of the job. Once you start, it somehow gets easier to continue
.
5. Take a Walk in Nature
Getting fresh air, seeing a different view or a little exercise
can be a great way to boost your motivation. Walking in nature or in a park is much more beneficial than walking
in the city
on a busy street. It has been revealed that walking 1 km
reduces brain fatigue. Being in nature has a calming effect on the brain
, which can help increase your motivation
for the task you are struggling with, as it will reduce your stress.
6. Combine a Difficult Task You Have to Do With Something You Enjoy
Your emotions have a significant impact on your motivation. If you're feeling sad,
bored, anxious, or lonely, you'll have little motivation to
tackle a difficult or tedious task. You can add a little detail you like next to it. In this way, he will feel more
happy and he will
you will feel more excited and motivated about doing it because you combine the task with a detail you love.
For example:
- Listen to your favorite music while doing sports
- What you love while cleaning the house talk to a friend on the phone
- Light a scented candle while working at the computer
- Meet a
friend later when you go out to do one of the chores
- Turn on your favorite TV show while you fold the laundry
> Just make sure that these details you add for fun will not degrade your performance
. For example, watching TV while writing an article
can distract you and slow you down. Or, talking to your friend
while cleaning the house may make it difficult for you to focus on what you are doing. Knowing what
distracts you, it's best to avoid them as much as possible.
7. Review Your To-Do List
It's hard to stay motivated when the to-do list is long, challenging, and overwhelming.
You may not want to do anything
if you think you can't get everything done.
>
Putting the lazy tag on yourself
or thinking you're having an unproductive day when you prepare your to-do list on a whim
without worrying about how much time and energy a task will take, and then find that you don't have enough time
to get it all done It is inevitable.
Review your list, if it seems too long or difficult, try to make it workable by making the necessary
edits. See if some tasks
can be moved to a different day. Prioritize the most important
things on the list and move them up. A more realistic to-do list will help you feel more motivated and get started.
8. Do Not Neglect to Take Care of Yourself
Unless you take care of yourself, it will be inevitable that you will constantly struggle for motivation
. Lack of sleep, malnutrition, lack of leisure
and a sedentary lifestyle will make your day very
difficult.
Try to develop self-care habits that allow you to take good care of yourself
:
- Try to exercise regularly, even for 15 minutes a day.
- Get enough sleep.
- Drink plenty of water Try to eat as well as you can. Try to stay away from unhealthy habits
such as drinking too much alcohol.
9. Reward Yourself for Your Performance
Set a reward for yourself as a result of your hard work.
When your motivation drops, you may find it easier to re-motivate
by focusing on this reward.
For example, if you need to write a long text for a project assignment, these steps
can make your job easier:
- Take a 10-minute break after writing 500 words
- Allow yourself to have a chocolate after half an hour of work
- After 20 minutes of work, allow yourself to spend 5 minutes on social media
- After completing the project, have a pleasant night out with your friends
Here are a few things to consider there is. Decide if you are motivated by smaller and frequent
rewards or larger rewards over a longer period of time. You can try some
to see which works best.
Also, make sure that the rewards you give yourself don't undermine your efforts
. It wouldn't be wise to reward your 1-hour
workout at the gym with a slice of cake.
Using unproductive bad habits for a long time with the intention of reward will reduce your motivation in the long run
strong>10. Get Professional Help
If your motivation has been low for two weeks or more and it is significantly affecting your daily
life; For example, if you don't want to go to work
or your performance at work is declining, if you have no motivation
to go out, this could be a sign of something more serious. In such a case, a professional
support
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