I think we can all hit that “Meh” moment, regardless of whether it’s a Monday or not . You stare at the screen and just can’t seen to get going, your mind is wondering off thinking about the events of the past weekend, you’re not sure where to start, the row you had this morning with the family is playing on your mind, etc …
Motivation often comes and goes, and it’s normal to have periods where it may be low, so here are some tips that may help:
- Chunking: Break Tasks into Smaller Steps: Sometimes, large tasks can be overwhelming. Break them down into smaller, more manageable goals to make progress seem less daunting. If necessary, list them with the most important one at the top.
- Don’t Reward Yourself Each Time You Have Finished Something: Setting up a system of rewards for achieving milestones was thought to be helpful, but scientists are now saying this can actually work against us. This is because of the diminishing effect that the “reward hormones” have on the body. You’re better to toss a coin and see if you get what you’ve called. This random reward is the same principle casinos use to keep us playing.
- Surround Yourself with Support: Sharing your goals with friends or family was also thought to be helpful, but when you share something with someone and get positive feedback, this again triggers a reward system in the brain which then dissipates motivation etc.
- Eliminate Distractions: Identify and minimize distractions that might be pulling your focus away from your goals. This could include turning off notifications on your mobile or finding a quiet workspace. Having said this, occasionally, I find my mind can melt time by just daydreaming about things, so that may not work for you either!
- Visualize Success: Imagine what it would be like to achieve your goals. Visualization can help maintain focus and motivation.
- Stay Inspired: Find sources of inspiration, whether through books, podcasts, role models, or other means. Hearing about others’ successes can be motivating, but can also end up by making some people disillusioned: be aware of your emotions.
- Take Breaks: Sometimes, a short break can rejuvenate your motivation. Don’t hesitate to step away from a task for a few minutes when you’re feeling stuck.
- Practice Self-Compassion: Be kind to yourself, especially during times when motivation is low. It’s normal to have off days, and self-criticism can be counterproductive.
- Consider the “Two-Minute Rule”: Try committing to working on a piece of work for two minutes. Often, starting is the hardest part, and once you begin, you might find it easier to continue/don’t notice how soon you’ve gone over those 2 minutes.
- Seek Professional Help: If you’re regularly struggling with motivation that impact your daily life, consider speaking with a therapist who can provide guidance and support.
Motivation fluctuates for us all; berating yourself will not help.
If you’re up against a deadline, see if someone around you can help, even if they are just making you a brew on a regular basis.
Is there anything anyone on here can do to help?
