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. 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.
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”.
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.
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.
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.
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.
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:
- 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.
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
- How to Get Motivated and Be Happy Every Day When You Wake Up
- Why Is Internal Motivation So Powerful (And How to Find It)
- 9 Types of Motivation That Make It Possible to Reach Your Dreams
Featured photo credit: Sonnie Hiles via unsplash.com
|||^||Forbes: Neuroscience Explains Why You Need To Write Down Your Goals If You Actually Want To Achieve Them|
|||^||Emotion Review: Functions of Positive Emotions: Gratitude as a Motivator of Self-Improvement and Positive Change|
|||^||Irish Journal of Psychological Medicine: The benefits of meditation and mindfulness practices during times of crisis such as COVID-19|