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What To Do When You Have No Motivation

Jan 4, 2022 | Motivation

A lack of motivation can be the most difficult challenge to achieving your objectives, whether you lack the energy or desire to clean your home or simply aren’t feeling inspired to lose weight.

Consider the reasons why you’re having trouble performing a task (or even getting started) if you have no enthusiasm to accomplish it. Then, make a strategy to get yourself motivated to begin.

It’s important to keep in mind that not every approach works for everyone, or in every scenario. To figure out which methods are most successful for you, conduct some behavioural trials to understand yourself better.

Start Acting Driven To Begin Feeling Motivated

You might be able to trick yourself into feeling energetic by altering your actions. Act as if you were motivated, and your feelings about the situation may change.

Rather of sitting on the couch in your pyjamas all day waiting for inspiration to hit, get dressed and get active. Taking action may help you feel more motivated, making it simpler to continue doing so.

Get Rid Of The Excuses

When motivation is low, you’ll typically come up with a lengthy list of excuses why you shouldn’t do anything. You might believe things like, “It will be too difficult,” or “I’ll never finish it anyhow.” These types of thinking will prevent you from progressing.

Go back and forth on this. When you believe you’re about to fail, dispute all of the reasons why you could succeed. Or write down all of the evidence that shows you’ll be able to complete a task if you think it’s impossible for you to finish it.

Analyse both sides of the issue to expand your perspective and understand them on a deeper level. It can also help you remember that an overly negative outcome isn’t necessarily accurate.

There’s a chance that everything will turn out better than you anticipated. And you may discover that having a more balanced view can help you feel more driven to experiment.

Practice The Art Of Self-Compassion

You may believe that being hard on oneself is the key to motivation. However, harsh self-criticism does not work.

According to research, self-compassion is a lot more motivational, especially when you’re facing adversity.

According to a 2011 study published in the Journal of Personality and Social Psychology, self-compassion boosts people’s desire to get over their mistakes.

Students were more inclined to study for longer after their test results were rejected if they spoke to themselves with compassion. They also said that when they practiced self-acceptance, they had a stronger desire to correct their flaws (a key element of self-compassion).

Self-compassion may also enhance mental health (which can boost energy). Self-compassion has been shown to decrease psychological distress, anxiety and depression symptoms, and stress’s harmful effects in a 2012 study published in Clinical Psychology Review.

Create a kinder inner dialogue rather than harsh self-talk for mistakes or calling yourself names. This doesn’t suggest you must repeat over-the-top positive affirmations such as, “I’m the greatest person in the world.”

Speak to yourself like a trusted friend. Consider the following questions: “What would I say to a good friend if they had this problem?” You’d be more caring toward someone else than you are toward yourself. So start treating yourself like a caring buddy.

You’ll be able to reach your goals quicker if you can inspire yourself. In addition, help yourself in a practical manner. Practice using self-talk that encourages and assists you in overcoming failures.

Bring In The ’10 Minute Rule’

When you dread doing anything, like going for a run on the treadmill for three miles, you won’t be motivated to do it. You can help yourself feel less afraid by proving to yourself that the work isn’t nearly as awful as you fear or that you have greater psychological resilience than you think.

The 10-minute rule may help you get started. Allow yourself to quit a task after ten minutes. At the 10-minute mark, consider whether you wish to continue or call it a day. You’ll probably discover that you have enough drive to persevere.

Whether you’re lazy to begin working on a dull report or can’t seem to get yourself off the sofa to start a task list, utilize the 10-minute rule to push yourself to take action.

The most difficult aspect of any project is typically starting it. It’s much easier to continue once you’ve begun.

Use Nature To Get Motivated

Fresh air, a new environment, and a little exercise may all help you get started. Walking in the woods instead of on a congested city street can be quite beneficial.

A 2013 research published in the British Journal of Sports Medicine found that strolling half a mile through a park relieves brain tiredness. Being in nature has a soothing effect on the brain, which may help you get motivated to complete a difficult job.

Rather than walking down a crowded street, go to the park or a botanical garden instead. Being in nature may provide you with the mental reprieve you need to feel more motivated to work on your project again.

Twin Non Fun Tasks With Fun Tasks

Your emotions have a significant influence on your motivation. If you’re sad, bored, lonely, or worried, your urge to accomplish a challenging project or finish a tedious chore will be dampened.

Add some humor to something you’re not passionate about to boost your mood. When the activity is regularly linked with something enjoyable, you’ll feel happier and may even look forward to performing it.

Here are some examples:

  • Listen to music while you exercise.
  • Instead of doing it alone, get a buddy and chat while cleaning.
  • While you work on your computer, burn a fragrant candle.
  • When you’re on the road for business, consider renting a luxury car instead of a bog standard one.
  • Invite a friend to help you with your errands.
  • While folding laundry, turn on your favourite TV program.

Make sure your fun doesn’t get in the way of your work. Watching TV while writing a paper, for example, might distract you and slow you down even more. Talking to a buddy while cleaning may be so distracting that you can’t focus on anything else.

Organise Your To-Do List

When your to-do list is excessively long, it’s difficult to feel inspired. You may not attempt anything if you believe there’s no hope of accomplishing everything on your to-do list.

Take a look at your to-do list and decide if it’s got too much stuff on it. If that’s the case, get rid of things that aren’t necessary.

Consider whether other activities can be postponed to another day. Prioritize the most essential items on the list and move them to the top.

You may notice a modest modification to your to-do list—or how you view it—that will help you see matters as less overwhelming. As a result, you might be more inclined to get started.

Start Practicing Self Care

You’ll be hard-pressed to find motivation if you aren’t taking care of yourself. Sleep deprivation, an unhealthy diet, and lack of leisure time are just a few factors that may make getting through the day more difficult than it already is.

Make a self-care strategy that allows you to care for your mind and body in a healthy manner:

  • Exercising regularly is important.
  • Get a lot of sleep.
  • Drink water, and eat a healthy balanced diet.
  • Make time for leisure and enjoyment.
  • To deal with stress, employ positive coping methods.
  • Stop developing unhealthy routines, such as binge eating and excessive alcohol intake.

Give Yourself A Reward For Achieving

Make a small reward for yourself that you can get for achieving your objectives. You may find that focusing on the prize helps you stay motivated to accomplish your tasks.

For example, if you have a lot of work for class to complete, you might accomplish it in various ways:

  • Perform 500 words in one sitting, followed by a 10-minute break.
  • One chocolate bar after a 30-minute shift.
  • Take advantage of every opportunity to write. Set a goal for yourself: one page per day, and then remind yourself that when you finish, you’ll have lots of free time.
  • Work for 20 minutes, and then gift yourself 5-10 minutes checking your social media accounts.
  • Allow yourself to go out with friends after you’ve finished your work for the day.

Consider whether you’ll be more energised by smaller, more frequent rewards or a larger reward for a completed task. You may want to test out a few different techniques until you find one that works best for you.

Make careful that your rewards don’t counteract your efforts. A sugar-rich dish may be counterintuitive as a reward for working out hard. In the long run, undesirable habits will reduce your motivation.

Seek Professional Help

A lack of motivation may be due to a variety of reasons, but one of the most common is depression. If your doctor thinks that your lack of interest might be linked to a mental illness like sadness, he or she may recommend you see a mental health practitioner. Treatment options include therapy and medicine, as well as a combination of both.

If your motivation fades for two or more weeks, get professional assistance. If your lack of motivation is interfering with your daily activities, you may also want to get assistance. If you aren’t able to go to work because you don’t feel like it, your job performance is suffering, or if you can’t be motivated to leave the house, this may be an issue that requires professional help.

Make an appointment with your doctor. Your doctor may want to rule out any physical health concerns that are affecting your energy or mood.

A Word From Strengthwise

Everyone has motivation problems at one time or another. What matters is how you handle your lack of inspiration. Be patient with yourself, try different ways to boost your motivation, and seek assistance if needed.

If you’re looking for something a little extra, you can view our training academy and pick up one of our personal development courses.

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