Most people are familiar with that feeling of demotivation, sluggishness and not wanting to get up off the couch. Lacking in motivation happens to the best of us at some point (unless you’re some kind of superhuman).
There are some days where it’s okay to let yourself relax and have a day or two in front of Netflix. But it’s when these turn into longer bouts of laziness, it can become harder and harder to regain motivation.
So, here are some tips that I found have helped me to get motivated again.
Identify the reason for losing motivation
Losing motivation can come about for a number of different reasons. Before you can go about trying to fix it, it’s important to identify the cause. Are you bored of the task? Are you putting off doing something because it’s challenging? Do you feel like you don’t have the energy to accomplish it? By identifying the root cause, it is easier to move forward and take the steps to get motivated again.
Create a to-do list
When you have heaps to do, it can seem overwhelming and you can find yourself wondering where to start with it all. By dumping all the tasks down to see in front of you, you can split them up into priorities and tackle them one at a time. That way you can keep track of what you’ve done and still need to do. Ticking off each task off as you go will help spur you on to get more done.
Phycologist Alexander Rothman’s theory of behaviour maintinance suggests that maintaining a positive and productive behaviour depends on your perception of the future benefits that will result from completion of these behaviours. However, if a task is particularly challenging it can be tricky to visualise a positive outcome and as a result, it’s easy to become unmotivated. It is breaking the task into smaller subtasks that can create smaller wins which will help you to feel less stuck and give you the momentum to continue and get motivated.
Visualise completing the task and how good it will feel. Then compare this with the impact of not getting what you want done. Reminding yourself of these feelings using visualisation will help provide you with further motivation.
Try switching it up
A lack of motivation can come from being bored. Doing what you know for as long as possible may seem like the best idea, as it is often what’s easiest. As human beings, it’s only natural to do what is most comfortable. However, in the words of P.T Barnham, comfort can be the ‘enemy of progress.’ By giving ourselves some variety in work, it allows your brain to refocus on something, plus you can expand your skills at the same time.
Everyone knows it’s good for you, but it also helps our with our brain functionality. It helps to improve attention, increase our memory and improves overall wellbeing. When it comes to improving motivation levels, reguar excerise is vital for improving efficiency helping you to get tasks done quicker.
Plus, excerise helps aid sleep and helps boost your energy levels! It’s easy to think you don’t have the time to get out and do something, but even taking a half hour walk a day can make a massive difference.