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Last Updated on January 14, 2021

6 Quick Ways To Get Motivated When You Feel Lazy

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6 Quick Ways To Get Motivated When You Feel Lazy

Let’s face it: even though bragging about how lazy you are on the Internet is for some reason constantly applauded, you can’t be lazy your whole life. At some point, you have to turn off Netflix and get something done.

In an effort to help those who want to get up and do something great with their life, here are six things to try when you find yourself feeling lazy.

1. Focus on Just One or Two Things

Most of the time laziness is the product of a full plate and no idea where to start. When you try to tackle everything at once, it’s hard not to feel like this:

But when you focus on one or two things at a time, it’s easier to get motivated and not feel so overwhelmed. Once you’ve found the strength to get up and finish one thing, deep down the thought, “hey, maybe I can do this” starts to creep in. Next thing you know, your whole list is done and you’re fist pumping in celebration with all your friends!

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2. Exercise

Maybe you really don’t know where to start on your massive to-do list. If that’s the case, go exercise.

You’ll feel a lot better about yourself and have more energy. Plus, while you exercise, your brain activates, which helps you find answers to your problems you hadn’t thought of before.

In Born To Run, a book about some of the craziest running athletes ever, the author says,

“If you don’t have answers to your problems after a four-hour run, you ain’t getting them.”

I’m not saying you should go on a four-hour run, but you get the point. Once your mind has convinced itself it knows what to do, your body can easily follow suit. It’s hard to be lazy when everything inside of you is running on all cylinders.

3. Allow Yourself Time to Relax and Rest

While exercise is good, the gospel of R&R is as true as ever.

There is a big difference between being lazy and resting. Laziness has no purpose. Resting is necessary for life and clears your mind so you can tackle your endeavors head on.

Maybe you’ve been working on a project for too long and you’re burned out. Try sleeping on it. Let yourself have some time to rest. Our bodies and minds need rest to function at optimal levels.

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4. Get Organized

If your thoughts are a mess, hash them out in a notebook or on a whiteboard. When everything is in front of you, it’s easier to organize your thoughts. If you don’t have your thoughts organized, it’s hard to feel motivated to do anything.

In addition to organizing your thoughts, maybe you need to get physically organized as well. Cleaning your room or work area is a great way to create an atmosphere of productivity. Most people work better in an organized, clean work space.

Even if you don’t think that’s your problem, it’s worth a try. What if taking the time to get organized is exactly what you need to find the motivation to get going and flaming roundhouse kick your to-do list in the face?

5. Be Aware of Your Self Talk

Often, being lazy is a result of negative self-talk. You convince yourself there’s nothing you can do or that there is too much on your plate. You won’t get anywhere with that attitude.

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Quit putting yourself down and start believing in yourself. Even if you don’t feel like it, tell yourself you can do it. Say it out loud. If you have to go to a private place so you don’t feel dumb, do it.

Positive self-talk leads to positive thinking which leads to productive action. You’ll never get anything done if you keep telling yourself you can’t do anything.

Here’re 15 Ways to Practice Positive Self-Talk for Success.

6. Search on YouTube

This may seem counterproductive, but YouTube can be used for more than cats and music videos. There are a thousand different videos on YouTube that will make you feel like you could pick up a mountain and throw it to Mars. This ought to get you started:

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More to Get You Motivated

Featured photo credit: Kinga Cichewicz via unsplash.com

More by this author

Braden Thompson

Braden is an advocate for better living who finds fulfillment in helping others become better.

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Published on September 27, 2021

What Is Incentive Motivation And Does It Work?

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What Is Incentive Motivation And Does It Work?

We’ve all needed a bit of inspiration at some time in our lives. In the past year or two, that need most likely has grown. Who hasn’t been trying to shed those extra pounds we put on during the pandemic? Who hasn’t felt the need to fake a little enthusiasm at joining yet another Zoom call? Who hasn’t been trying to get excited about trekking back into the office for a 9 to 5 (longer if you add in the commute)? Feeling “meh” is a sign of our times. So, too, is incentive motivation, a way to get back our spark, our drive, and our pursuit of the things we say we want most.

In this article, I’ll talk about what incentive motivation is and how it works.

What Is Incentive Motivation?

Incentive motivation is an area of study in psychology focused on human motivation. What is it that gets us to go from couch potato to running a marathon? What spurs us to get the Covid vaccine—or to forgo it? What is it that influences us to think or act in a certain way? Incentive motivation is concerned with the way goals influence behavior.[1] By all accounts, it works if the incentive being used holds significance for the person.

The Roots of Incentive Motivation

Incentive motivation’s roots can be traced back to when we were children. I’m sure many of us have similar memories of being told to “eat all our veggies” so that we would “grow up to be big and strong,” and if we did eat those veggies, we would be rewarded with a weekend trip to a carnival or amusement park or playground of choice. The incentive of that outing was something we wanted enough to have it influence our behavior.

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Growing up, incentive motivation continues to play a major role in what we choose to do. For example, while we may not have relished the idea of spending years studying, getting good grades, pursuing advanced degrees, and graduating with sizeable debt from student loans, a great many of us decided to do just that. Why? Because the end goal of a career, a coveted title, and the associated incentives of financial reward and joy in doing something we love were powerful motivators.

One researcher who believes in the power of incentive motivation is weight management expert, co-author of the book State of Slim, and co-founder of the transformational weight loss program of the same name, Dr. Holly Wyatt. Her work with her clients has proven time and again that when motivation fizzles, incentives can reignite those motivational fires.

“Eat more veggies, exercise, keep track of my weight: These things and more DO work, but bottom line, you gotta keep doing them. Setting up rituals and routines to put your efforts on auto-pilot is one way. And along the way, the use of both external and internal motivators helps keep people on track. External motivation sources are those things outside of ourselves that help to motivate us. They’re powerful, like pouring gasoline on a fire. But they may not last very long. Internal motivators are more tied into the reasons WHY we want to reach our goals. In my State of Slim weight loss program, we spend a lot of time on what I call ‘peeling back the onion’ to find the WHY. I think the internal motivators are more powerful, especially for the long-term, but they may take longer to build. They’re the hot coals that keep our motivational fires burning.”

Examples of Incentive Motivation

In the way of incentive motivation, specific to the external motivators, Dr. Wyatt challenges her clients to commit to changing just one behavior that will help them reach their weight loss goals. Clients must then agree to a “carrot” or a “stick” as either their reward for accomplishing what they say they will do or as their punishment for falling short. Those incentives might be something like enjoying a spa day if they do the thing they said they would do or sweating it out while running up and down the stairwell of their apartment building a certain number of times as punishment for not following through.

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Whatever they choose, the goal must be something they really want, and the incentive must be something that matters to them enough to influence their behaviors in reaching those goals. Some people are more motivated by some sort of meaningful reward (a carrot) whereas, other people are more motivated by some sort of negative consequence or the taking away of a privilege (the stick).

Another example of incentive motivation is playing out currently with companies and government entities offering perks to people who get the Covid vaccine. Nationwide, offers are being made in the way of lottery tickets, cash prizes, concert seats, free admission to events and discounts for food, and even free drink at local restaurants and bars. The list of incentives being offered to the public to increase vaccination rates is pretty extensive and quite creative.[2]  These incentives are financial, social, and even hit on moral sensibilities. But is this particular incentive motivation working?

Remember that a key to incentive motivation working is if the individual puts importance on the reward being received on the ultimate goal. So, not all incentives will motivate people in the same way. According to Stephen L. Franzoi, “The value of an incentive can change over time and in different situations.”[3]

How Does Incentive Motivation Differ from Other Types of Motivators?

Incentive motivation is just one type of motivating force that relies on external factors. While rewards are powerful tools in influencing behaviors, a few other options may be more aligned with who you are and what gets you moving toward your goals.

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Fear Motivation

In many ways, being motivated by fear is the very opposite of being motivated by incentives. Rather than pursuing some reward, it’s the avoidance of some consequence or painful punishment that sparks someone into action. For example, married couples may “forsake all others” not out of love or commitment but out of a fear that they may be “taken to the cleaners” by their spouses if their infidelities are revealed.

Another example wherein fear becomes the great motivator is one we’re hearing about more and more as we’re coming out of this pandemic—the fear of being poor. The fear of being poor has kept many people in jobs they hate. It’s only now that we see a reversal as headlines are shining a light on just how many workers are quitting and refusing to go back to the way things were.

Social Motivation

Human beings are social creatures. The desire to belong is a powerful motivator. This type of social motivation sparks one’s behavior in ways that, hopefully, result in an individual being accepted by a certain group or other individuals.

The rise of the Internet and the explosion of social media engagement has been both positive and negative in its power to motivate us to be included among what during our school days would be called “the cool kids” or “cliques” (jocks, nerds, artsy, gamers, etc.). We probably all have experienced at one time or another the feelings associated with “not being chosen”—whether to be on a team to play some game or as the winning candidate for some job or competition. Social rejection can make or break us.

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Before You Get Up and Go…

Know that, especially during these challenging times, it’s “normal” and very much “okay” to feel a lack of motivation. Know, too, that external motivators, such as those we’ve talked about in this article, can be great tools to get your spark back. We’ve only touched on a few here. There are many more—both external and internal.

Remember that these external motivators, such as incentive motivations, are only as powerful as the importance placed on the reward by the individual. It’s also important to note that if there isn’t an aligned internal motivation, the results will more than likely be short-lived.

For example, losing a certain amount of weight because you want to fit into some outfit you intend to wear at some public event may get you to where you want to be. But will it hold up after your party? Or will those pounds find their way back to you? If you want to be rewarded at work with that trip to the islands because you’ve topped the charts in sales and hustle to make your numbers, will you be motivated again and again for that same incentive? Or will you need more and more to stay motivated?

Viktor Frankl, the 20th-century psychiatrist, Holocaust survivor, and author of the best-selling book, Man’s Search for Meaning, is quoted as having said, “Those who have a ‘why’ to live, can bear with almost any ‘how’.” As important as external motivators like incentives may be in influencing behaviors, the key is always to align them with one’s internal “why”—only then will the results be long-lived.

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So, how might incentive motivation influence you and your behavior toward goals? Knowing your answer might keep you energized no matter what your journey and help to further your successes.

Featured photo credit: Atharva Tulsi via unsplash.com

Reference

[1] Britannica: Incentive motivation
[2] National Governors Association: COVID-19 Vaccine Incentives
[3] verywellmind: The Incentive Theory of Motivation

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