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Last Updated on November 27, 2020

How to Crush Your Lack of Motivation and Always Stay Motivated

How to Crush Your Lack of Motivation and Always Stay Motivated

How many times have you not achieved your goals and let yourself down due to your lack of motivation? When you’re not wallowing in sadness and self-pity, you are too busy procrastinating until you can’t anymore, and before you know it, you are part of a vicious cycle of anxiety and stress that culminates in a loss of motivation.

Whether it’s losing weight or bringing your business to fruition, motivation is essential for growth and success in every sphere of our lives.

That said, it is not easy to stay motivated. In order to do so, you need to take ownership of your life and consciously make efforts in that direction.

It’s never too late to take matters in your hands and change the course of your life. Here are 11 effective ways to crush your lack of motivation and always stay motivated.

1. Write Your Goals

The power of writing goals down has always been underestimated when it comes to a loss of motivation. Why write when you can remember, right? Wrong.

Our thoughts are all over the place, and the first step to achieve your goals and increase personal development is to organize your thoughts[1]. So, write your goals down, however big or small they might be. Make them as specific as possible, and assign deadlines to each of them.

As you write them down and revisit them regularly, they get further drilled into your head, taking you closer to your goals. Doing this small exercise helps you to remain focused, motivated, and lets you track your progress with ease.

2. Beat Procrastination

Your motivation loss and procrastination go hand in hand. Every time you procrastinate, your motivation levels take a greater hit. The only way to bring an end to this loop is to stop procrastinating.

Next time you find yourself putting off something for “later,” stop and assess the reasons behind it. Get to the root of the cause and eliminate it in order to overcome this poor habit of procrastinating, which is sabotaging your life and mental health.

Take a look at this guide to learn how to beat procrastination and start aiming higher.

When you finally overcome procrastination, you will realize the positive impact it has on your mood and motivation levels.

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3. Celebrate Small Wins

In the quest to achieve the bigger goals in life and overcome a lack of motivation, we often forget to celebrate the small wins along the way. An achievement is an achievement—be it big or small, it deserves to be acknowledged and celebrated.

Did you finish a project on time? Reward yourself. Did you manage to run on the treadmill for an hour? Pat yourself on the back.

It is these small achievements that reinstate that we are on the right path and take us one step closer to the bigger goals.

So, get into the habit of recognizing and appreciating small wins. You will be surprised to see how this practice helps you stay motivated.

4. Practice Gratitude

It’s easier to whine about what we don’t have rather than counting our blessings, isn’t it? This ultimately leads to a loss of motivation.

Making gratitude a part of your life is a very important step to retain high motivation levels. It revitalizes our spirits and renews our enthusiasm for life.

One recent study acknowledged that “new evidence suggests that positive emotions—particularly gratitude—may also play a role in motivating individuals to engage in positive behaviors leading to self-improvement”[2].

So, how do you practice gratitude? For starters, keep a gratitude journal to jot down what you are grateful for, express your gratitude to people you love, and spread positivity wherever you go. You can also try filling out a page like the one below if you need more direction.

Overcome a lack of motivation with a gratitude journal

     

    By doing so, you begin to focus more on what you have rather than what you don’t, and that is a great start to stay motivated.

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    5. Be Optimistic

    Life is not always hunky dory. There will be bad days when things aren’t going in your favor, when you feel lost, and when all you want to do is give up.

    At such times, instead of letting negativity take over your life, adopt an optimistic approach to life. Quit overthinking, ask the right questions, and focus on finding solutions.

    Yes, there will be hurdles along the way, but if you hang on to positive affirmations and hopes, the journey will be a lot smoother.

    6. Don’t Dwell on the Past

    Our lack of motivation often stems from the habit of dwelling on the past. This gives rise to fear and regrets, preventing us from making progress in the present day.

    Dwelling on the past is nothing but a waste of time. Understand that the past is long gone, and you cannot do anything to change that.

    What you can do is make your present day worthwhile. Instead of looking back and having regrets, learn from your mistakes, forgive yourself and move on.

    The next time you find your mind wandering off to the past, be determined to change the way you think and consciously concentrate on living in the present. This guide can help you get started.

    7. Face Your Fears

    It’s difficult to overcome a loss of motivation where there is fear. Identify the fear that is pulling you back and tackle it.

    If you don’t face your fear head on, you cannot expect to conquer it and renew your motivation.

    Ask yourself: What is stopping you? What are you scared of?

    Once you accept your fear, you can work on an action plan and think of solutions to overcome it. Seek help from a mental health professional if required, but don’t choose to turn a blind eye to your fears.

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    8. Visualize Your Success

    You must have heard the famous quote, “See it to believe it.” That is exactly what visualization is about.

    One of the most effective techniques to overcome a lack of motivation is visualizing the process to your desired outcome. This helps you move in a positive direction and achieve your goal.

    Close your eyes and focus all your energies on the minutest of details that will take you where you want to go. For example, if your goal is to write a novel, visualize yourself sitting at a book signing, talking with fans of your most recent novel. Try to bring to mind how you’ll feel, what you’ll see, where you’ll be, etc.

    Doing this exercise every day inspires you to keep going and increase your motivation. The vision of attaining success will drive you to do better while instilling belief and confidence.

    9. Find Inspiration

    Can’t seem to find inspiration inwards? Feel overwhelmed? Don’t panic. There are plenty of external sources to gain inspiration from when you feel a loss of motivation.

    From motivational books and quotes to speeches, films and apps, it’s a good idea to take help from motivational material to rekindle your spirits and regain your motivation.

    Everyone is wired differently. For instance, a self-help book might work for your friend, but it might do nothing to move you.

    If you like crafts, try putting together a vision board. If you are a visual learner, write down a positive quote and tape it to your desk. Find what inspires you, and turn to it when you are in desperate need of motivation.

    10. Enjoy Downtime

    You are clearly exhausted with all the running around you’re doing in life. You don’t even have time to stop and think about what’s causing you so much unhappiness. All you know is that you are lacking motivation, and every day seems to have become a struggle.

    Now, that’s certainly not how you should live the rest of your life.

    You need to schedule downtime for yourself, relax, and give your mind and body some rest. Try one of the following to help take advantage of free time:

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    • Take a vacation or day trip
    • Indulge in hobbies
    • Meet up with some friends
    • Listen to a podcast
    • Exercise or do yoga

    It is important to do things that make you happy in order to think clearly and stay motivated.

    11. Meditate Regularly

    Meditation lets you take control of your mind. It improves focus and concentration while helping you relax.

    Whenever you have had a tough day or find your thoughts going places, the best way to calm yourself down is by closing your eyes and meditating. It helps you to remove all the unnecessary frills in life, feel good, and stay on the right track.

    One 2020 study found that meditation reduces “anxiety, depression and pain scores,” which is key in helping us overcome a loss of motivation. If we’re anxious or depressed, we’re much less likely to do what we need to do[3].

    Include meditation in your daily schedule and you are sure to see an improvement in your productivity and motivation.

    The Bottom Line

    Practicing these simple exercises isn’t the tough part; what’s tough is religiously doing them every day.

    However,  if you’re struggling with motivation to work, don’t expect things to change overnight. There will still be days when you will be low on energy, but by making these conscious efforts to stay motivated, you are sure to see a vast change in your perspective and your response to bad days.

    Start today and be committed to making a positive change in your life.

    More Tips to Overcome a Lack of Motivation

    Featured photo credit: Sonnie Hiles via unsplash.com

    Reference

    More by this author

    Adela Belin

    Writes about motivation, mental health, personal development and shares stories inspired by her personal journey.

    The Importance of Self Improvement No Matter How Old You Are How to Cope with Stress When You’re Overwhelmed by Responsibilities 16 Best Podcasts on Motivation to Help You Reach Your Goals How Do I Change for the Better? 11 Little Things to Start Doing How to Crush Your Lack of Motivation and Always Stay Motivated

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    Last Updated on April 19, 2021

    How to Deal With Anger (The Ultimate Anger Management Guide)

    How to Deal With Anger (The Ultimate Anger Management Guide)

    We all lose our temper from time to time, and expressing anger is actually a healthy thing to do in our relationships with others. Expressing our differences in opinion allows us to have healthy conflict and many times come to an agreement or understanding that works for everyone. However, there are times when anger can become overwhelming or damaging, and during these times, it’s important to learn how to deal with anger.

    Expressing anger inappropriately can be harmful to relationships, both personal and professional. You may express too much anger, too often, or at times that are only going to make things worse, not better. In this article we will look at anger management techniques that will help you better control your emotions.

    Let’s take a deeper look at how to deal with anger.

    Expressing Anger

    Anger is a natural and normal part of almost any relationship. This includes relationships with your significant other, kids, boss, friends, family, etc. Anger provides us with valuable information if we are willing to listen to it. It clues us in to areas where we disagree with others and things that need to be changed or altered.

    Unhealthy Ways to Express Anger

    Here are some common yet unhealthy ways to express anger that you should avoid:

    Being Passive-Aggressive

    This is a term many of us are familiar with. Passive-aggressive behavior happens when someone is angry but uses indirect communication to express their anger.

    Some of the more common passive-aggressive behaviors include the silent treatment, making comments about someone behind their back, being grumpy, moody, or pouting, or simply not doing tasks or assignments that they should.

    This is a passive-aggressive person’s way of showing their anger. It’s not very productive but extremely common.

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    Poorly-Timed

    Some people get overwhelmed and express anger in a situation where it can’t really do any good.

    An example would be getting angry at one person in front of a crowd of people. All that does is make people uncomfortable and shuts them down. It’s not a healthy way to express anger or disagreement with someone.

    Ongoing Anger

    Being angry all the time is most often a symptom of something else. It’s healthy and normal to express anger when you disagree with someone. However, if someone is angry most of the time and always seems to be expressing their anger to everyone around them, this won’t serve them well.

    Over time, people will start to avoid this person and have as little contact as possible. The reason being is no one likes being around someone who is angry all the time; it’s a no-win situation.

    Healthy Ways to Express Anger

    What about the healthy ways[1] to adapt? When learning how to deal with anger, here are some healthy ways to get you started.

    Being Honest

    Express your anger or disagreement honestly. Be truthful about what it is that is making you angry. Sometimes this will entail walking away and thinking about it for a bit before you respond.

    Don’t say you’re mad at something someone did or said when it’s really something else that upset you.

    Being Direct

    Similar to being honest, being direct is a healthy way to express anger.

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    Don’t talk around something that is making you angry. Don’t say that one thing is making you angry when it’s really something else, and don’t stack items on top of each other so you can unload on someone about 10 different things 6 months from now.

    Be direct and upfront about what is making you angry. Ensure you are expressing your anger to the person who upset you or you are angry at, not to someone else. This is very counterproductive.

    Being Timely

    When something makes you angry, it’s much better to express it in a timely manner. Don’t keep it bottled up inside of you, as that’s only going to do more harm than good.

    Think of the marriages that seem to go up in flames out of nowhere when the reality is someone kept quiet for years until they hit their breaking point.

    Expressing anger as it occurs is a much healthier way of using anger to help us guide our relationships in the moment.

    How to Deal With Anger

    If you feel angry, how should you deal with it right at that moment?

    1. Slow Down

    From time to time, I receive an email at work that makes me so angry that steam is probably pouring out of my ears.

    In my less restrained moments, I have been known to fire off a quick response, and that typically has ended about as well as you might imagine.

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    When I actually walk away from my computer and go do something else for a while, I am able to calm down and think more rationally. After that happens, I am able to respond in a more appropriate and productive manner. Doing things that helps you learn how to release anger can make an uncomfortable situation more manageable before it gets out of hand.

    2. Focus on the “I”

    Remember that you are the one that’s upset. Don’t accuse people of making you upset because, in the end, it’s your response to what someone did that really triggered your anger. You don’t want to place blame by saying something like “Why don’t you ever put away your dishes?” Say something more like “Having dirty dishes laying on the counter upsets me—can you work with me to come to a solution?”

    When you are accusatory towards someone, all that does is increase the tension. This doesn’t usually do anything except make your anger rise higher.

    3. Work out

    When learning how to deal with anger, exercise is a great outlet. If something happens that angers you, see if you have the opportunity to burn off some of the anger.

    Being able to hit the gym to get a hard workout in is great. If this isn’t an option, see if you can go for a run or a bike ride. If you are at work when you become angry and the weather permits, at least go outside for a brisk walk.

    Besides working some of your anger out through exercise, this also helps to give your mind a chance to work through some ways to address what it is that upset you.

    If you’re not sure where to start with an exercise routine, check out Lifehack’s free Simple Cardio Home Workout Plan.

    4. Seek Help When Needed

    There are times when we could all use some help. Life can be stressful and overwhelming. It’s perfectly fine to seek some help from a mental health professional if it will help you get back to a healthy balance.If you find that you are angry all the time, it might be a good idea to go talk to an expert about learning to control intense emotions. They can give you some sound advice and ideas on how to get your anger to a more manageable and healthy level.

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    5. Practice Relaxation

    We all seem to lead incredibly busy lives, and that’s a good thing if we are loving the life we are living. That being said, it is very beneficial to our physical and mental well-being to take time out for relaxation.

    That can mean spending time doing things that help us calm down and relax, like being around people we enjoy, practicing deep breathing or listening to music. It could be making time for things that help bring us balance like a healthy diet and physical activity.

    Many people incorporate techniques such as yoga and meditation to calm their minds and release tension when learning how to deal with anger. Whatever your choice is, ensure you take time out to relax when warning signs of anger start to bubble up.

    6. Laugh

    Incorporating humor and laughter on a regular basis will help keep anger in check and help you get over a bad mood and feelings of anger more quickly. This isn’t part of formal anger management techniques, but you’ll be surprised by how well it works. Remember, life is a journey that’s meant to be enjoyed fully along the way through healthy emotion. Make sure you take time to laugh and have fun.Surround yourself with people that like to laugh and enjoy life. Don’t work at a job that just causes you stress, which can lead to anger. Work at something you enjoy doing.

    7. Be Grateful

    It’s easy to focus on the bad in life and the things that cause us negative emotions. It’s vitally important to remind ourselves of all the wonderful things in life that bring us positive emotions, things that we easily forget because we get caught up in the whirlwind of day to day life.

    Take time out each day to remind yourself of a few things you are grateful for in order to help you learn how to release anger and invite in more positive feelings.

    Final Thoughts

    Life can be overwhelming at times. We seem to have constant pressure to achieve more and to always be on the go or motivated. People we are around and situations we are in can cause stress, anger, and negative emotions. At times, it can seem to be too much, and we get angry and our emotions start to get out of control.

    During these times, keep in mind that life is an incredible journey, full of wonder and things that bring you joy. When you find yourself angry more often than is healthy, take time out to remember the good things in life—the things that we seem to forget yet bring us so much positive energy and emotions.

    Use some of the tips included here to help with how to deal with anger and better control your emotions.

    More Resources on Anger Management

    Featured photo credit: Andre Hunter via unsplash.com

    Reference

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