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Last Updated on April 14, 2021

No Motivation? 7 Great Ways to Overcome Loss of Motivation

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No Motivation? 7 Great Ways to Overcome Loss of Motivation

No matter who you are, you will have moments where you feel like you have no motivation to do anything at all. Even highly effective and successful people will have times when they feel a lack of motivation. However, it is the way they deal with this “down” time that keeps them moving forward and helps them to accomplish great things.

Motivation is one of the keys that will push you into taking action and keep you moving each day. If you find yourself saying “I have no motivation,” you will tend to procrastinate on the things that are supposed to get done. Eventually, you will put things off and give up on your project or task.

This is what’s happening to many people out there. They say they want to become rich by investing or running their own business on the Internet. However, whenever they need to study the company report or build their website or write an action plan, they can’t get motivated to work. This is where most people give up.

Fortunately, there are solutions to this. Here are the 7 great tips to try when you have no motivation.

1. Remember Why You Want to Do It

If you feel a lack of motivation when you want to type an article, try to think about why you want to do it in the first place. The reasons you do something are the driving force behind everything you do. It is only when your reason is strong and emotional enough that you will do whatever it takes to accomplish the task.

When you feel no motivation at all, it is because the reason behind what you’re doing is not strong enough. Think about it: why do people stop smoking? Most of the time, people stop smoking because they have a strong reason; if they continue to smoke, they may suffer serious health problems or lose their loved ones.

So why do you do what you do? Do you know why you want to achieve your goals and your targets? Make sure your reasons are strong and emotional. When you have no motivation, think about the purpose why you want to do it.

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2. Envision the Success If You Do It, and Feel the Regret If You Don’t

Visualization is a very powerful tool that is available to us, and it is free of charge. You can think and imagine whatever you want, wherever and whenever you wish to.

If you think that visualization does not work, try to imagine vividly that you walk to your kitchen, open your fridge door, see a big yellow lemon, and take it out. After that you take a knife and cut the big yellow lemon in half.

Imagine this vividly and with as much detail as possible. After you cut the lemon, take the half up and squeeze the lemon so that the juice drops into your mouth. Feel your hand’s pressure, hear the sound it makes while being squeezed, and imagine the sour lemon juice going into your mouth. Now, do you feel more saliva in your mouth or nothing?

Chances are, if you follow through and visualize it vividly, you will have more saliva in your mouth. This is because your mind cannot differentiate between what is real and what is imagined.

This is what makes visualization such a powerful tool. Think about it, if your dream is to drive a Mercedes Benz, imagine the vivid picture of you driving. Imagine the model you want, the color, the smell of the seats, feel the steering, and hear sound of the engine roaring. Do you think your mind will eventually make it real one day?

The point is that when you imagine and visualize things in your mind, you will feel more motivated to do it. When you dream about the car you want, you will create the motivation from within. Try to do this when you feel like procrastinating and have no motivation.

You can learn more about using visualization in this video:

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3. Create a Supportive Environment

Do you know that your surroundings and your environment can affect your mood?

You will become the people you are around. If you are always surrounded by successful people who talk about their growth and learning, you will learn and join the conversation as well. This is how you can overcome a lack of motivation and use your environment to boost your energy levels.

On the other hand, if you are surrounded by negative people who always gossip and talk about other people, you will feel negative and have no motivation to work as well.

Ensure your work space is a good and supporting environment, so that you will want to wake up each morning and go to work.

Remember, your environment is important and can affect you. Change your environment instead of letting it manage you.

4. Change Your Physiology and Stay in Action

Motion creates emotion. Whenever you feel down and have no motivation to do your work, change your physiology. Try out this exercise:

Try to feel sad by thinking about all the sad things that have happened to you, and notice your physiology. Notice your breath, your shoulders, and your facial expression. Where are your hands, and do you look up or do you look down?

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When you are in a sad state, your physiology will change to reflect it in the short term, affecting your motivation level. Conversely, if you are feeling good and energetic, your physiology will reflect that. For most people, when they feel great and motivated, their breathing will be faster, their hands gesture will be active, they talk faster, and their eyes look forward[1].

This is why it’s often easy to tell whether someone is upset or happy just by looking at their body language. When you change your physiology, you change your emotional state, as well.

5. Let Others Motivate You

Reading a book, listening to music, or watching something inspiring can help when you have no motivation. What you can do is spend a minimum of 30 minutes each day reading an inspiring book before you start your day. This way, you will make sure you start in the right state of mind and are able to go through the day, even if you face challenges

Videos and audio can be very helpful in helping you find motivation, too. For example, when you are down and feeling no motivation, spend time watching something inspiring on YouTube or listen to a motivational speech. You will be pumped up in no time and ready to go.

6. Dream Big, Start Small, and Act Now

This is a very powerful principle if you are struggling with motivation and feel overwhelmed. When you dream, you have to dream big so that your dream can inspire you. However, when you start, you have to start small because you want to make it into a habit so that you will automatically take action consistently every day.

When your motivation is gone, start small. You want to build up the momentum from there. Once you start to take action, the motivation will come, and you will be able to continue to do more.

Take baby steps, and gradually increase from there on. For example, if you want to exercise and work out five days a week, try to schedule it and start small. Even if it is just five minutes a day, commit to it.

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The key is to build the momentum and make it easy for you to start. Once you get the engine started, gradually increase your motivation.

For more tips on taking action, check out Lifehack’s Free Guide: The Dreamers’ Guide for Taking Action and Making Goals Happen.

7. Take Breaks When Needed

Sometimes you just want to take a break when you have no motivation. Remember, success is not a destination; it is a journey that you need to go through for a long period of time. Many people mistake success as doing one great thing and think that success will come over overnight.

However, almost all the successful people who have accomplished amazing results are able to do so because they persist long enough. They take action consistently and never give up. Real success takes years to build.

Make sure you get enough rest and take a break when you need to. Understand your own capabilities and how much you can do. If you have done your work, you can reward yourself and take a break. You will notice that after resting, you will feel more energetic, motivated, and ready to take on the world again.

The Bottom Line

If you find yourself asking, “Why do I have no motivation?” it may be time to take a good look at how you’ve aligned your priorities and where you can make changes each day. Overcoming a lack of motivation means finding what matters on a daily basis and taking small steps toward it when the energy you’re given.

More to Boost Your Motivation

Featured photo credit: Agnieszka Boeske via unsplash.com

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Shawn Lim

Blogger, Entrepreneur, and Motivation Expert

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Published on September 3, 2021

6 Friday Motivation Tips to Help You Stay Motivated

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6 Friday Motivation Tips to Help You Stay Motivated

You know the feeling—that “I still have another whole work day to get through” feeling? It sucks. The worst part is knowing that you have to get up, get to work, and be productive when you feel checked out, unmotivated, and would rather go back to bed. The trickiest part about it is that even though you may know intellectually that you’re not the only person who has ever felt that way, at the moment, it can feel very lonely.

If you feel the Friday funk and want to shake it off, try these six tips to lift your Friday motivation.

1. Eat a Solid Breakfast and Plan to Eat Lunch

The first thing you can do to lift your Friday motivation is to eat a solid breakfast. We have all heard the phrase, “breakfast is the most important meal of the day.” It turns out that it wasn’t just something our parents were telling us to get us to eat before school. Studies have shown that eating breakfast can help with improved memory, recall, mood, and visual-motor functions.[1]

However, researchers have found evidence that the benefits of the micronutrient boost provided by breakfast do wear off after a while. Just like a car with a full tank of gas that runs out after a long journey, the body needs to be refueled. Therefore, planning to eat breakfast and lunch on a day when you are not feeling your best could give you that extra boost you need to get through the day. Skipping meals can lead to low blood sugar, which can leave you feeling weak and tired.[2] If you are already struggling with feeling motivated, not eating is only going to make you feel more sluggish and less inspired to get anything done.

2. Prioritize What’s Urgent

I have always been a fan of the cheat sheet. No, I’m not a cheater, but I love knowing what needs to be done. No one wants to waste any precious energy trying to figure out what should be done when you are already feeling unmotivated.

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No matter who you are, there is a high probability that by Friday, on any given week, you have at least one or two items that were supposed to be completed earlier in the week but just didn’t get done. Here is my quick trick for figuring out what’s urgent.

Just ask yourself these three questions:

  • Are there any projects with deadlines that have passed already but are still due?
  • Which of those projects is the most overdue?
  • Of the overdue projects, which will take the least time to make significant progress or complete?

This should help you to easily identify at least one task that you can spend time working on diligently, knowing that you are getting something important done.

3. Tackle the Low-Hanging Fruit

Another way to refresh your Friday motivation is to tackle the low-hanging fruit. There is nothing wrong with doing the easy stuff first. Maybe you are so burned out and the urgent tasks will take too much energy. There is nothing wrong with knocking out the obvious easy things. Emails, filing, data entry, document reconciliation, follow-up calls, editing or revising written work, and research are all low-hanging fruits—these are all straightforward tasks.

Getting these easier tasks done will give you a sense of accomplishment. You can leverage this sense of accomplishment to help you tackle some harder tasks or get all the easy tasks done so the following week, you can dedicate your time to the harder projects.

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4. Give Yourself at Least Two Scheduled Breaks

Give yourself at least two scheduled breaks during the workday. Life is stressful. Feeling like you have to work when you don’t feel up to it is stressful. Let’s not compound it by forcing yourself to sit in front of the computer all day with no breaks. The days of believing that “lunch is for punks and working 80 hours a week is what you should be doing” are fading away—if not already a distant memory for some.

In fact, scientists discovered that, although “taking short breaks throughout the working day may not have as obvious an impact as taking a holiday, research has found significant benefits. Studies have found that breaks can reduce or prevent stress, help to maintain performance throughout the day and reduce the need for a long recovery at the end of the day.”[3]

Before you sit down in front of your desk for the workday, set three alarms—two 20-minute breaks and one lunch break. You aren’t proving anything to anyone by forcing yourself to be miserable in front of your computer. You deserve flexibility and compassion. Let these breaks be a radical act of self-care.

5. Listen to Some Upbeat Tunes

Another way to improve your Friday motivation is to listen to some upbeat tunes. Music is medicine. It is not a mystery that the vibrations of sound can affect our mood. Ancient communities knew this and embraced it through practices like chanting, the use of singing bowls, chimes, bells, and other sound instruments as tools for healing. Practices like Kirtan and Bhakti yoga use chanting to heal and shift energy. The Hindu and Buddhist religions use bells and chimes in many of their spiritual healing rituals. Throughout the modern world, we have adopted the use of signing bowls for energetic healing.

Most people could recall at least one moment in their lives when music or sound has helped shift their mood. Music has been shown to have a direct effect on the listener. Studies show that listening to music while you work can lead to an “increase in both mood and quality of work”.[4]

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If you are feeling super unmotivated, the solution to your problem may be throwing on your favorite album in the background while you try to get a few things done. If you can’t work while listening to music with words and you do not like classical music or traditional jazz, explore genres like Trip hop, house, ambient, Beach House, JamBand. You may also enjoy artists like Bonobo, Thievery Corporation, and Grammatik.

6. Give Yourself Something to Look Forward To

As a yogi, I’m all about being present in the moment. But sometimes, the present is a little too intense, and being super present is not going to help to improve your mood. In those moments, tapping into the power of positive anticipation can be your secret weapon because “knowing that something good is coming your way pushes you to accomplish those tasks you may not necessarily want to do.”[5]

We all love to be rewarded, especially when we are doing something we don’t want to do. Giving yourself something to look forward to is the way to guarantee that you will be rewarded for the hard work of getting through the day.

The reward doesn’t have to be immense. It can be something small like getting ice cream, going for a walk, spending time with friends, or vegging out with your phone on do not disturb for a few hours. I used to employ this trick a lot when I was in boarding school. The time between semesters in new England would feel so long especially in the winter that my friends and I would let ourselves get excited about little things like drinking lime rickeys at Brigham’s. Believe it or not, it worked.

Try it the next time you get the hit with the Friday funk. Think about something you can look forward to no matter how small, and notice how it shifts your energy.

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Final Thoughts

As the adage says, “this too shall pass.”

Friday is just a day like every other day before it will end. One thing you can count on is that time waits for no one, so despite how difficult it may feel to get through, know that the time is on your side.

No matter what, Friday will wind on. The best thing you can do to improve your Friday motivation is to make sure that your body has the micronutrients it needs to power through the day, identify what’s urgent, tackle low hanging fruit, give yourself time away from the desk, throw on your favorite tunes, and think about the fact that you have the entire weekend to look forward to.

You got this!

More Tips on How to Improve Your Friday Motivation

Featured photo credit: Brooke Cagle via unsplash.com

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Reference

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