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How to Effectively Overcome a Lack of Motivation

How to Effectively Overcome a Lack of Motivation

If you are not motivated from the outset, you won’t have the impetus to take the first step you need to accomplish what you want. If you don’t find a way to stay motivated until you reach your goal, you won’t have the energy you need to get there.

Getting motivated about what you want to do is always easy; but staying motivated afterwards is far more challenging. It is far simpler to get motivated than it is to stay motivated.

How easily do you go from motivation to apathy? Zig Ziglar said it perfectly when he said that motivation doesn’t last, just like bathing, which is why it is recommended daily.

Here are 4 common reasons why you lose motivation and what you can do about it

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1. It is too far out of reach

One of the most common reasons to start losing motivation is when the task starts to get more difficult than anticipated. Have you ever felt really motivated to begin with, but as time goes by your motivation quickly disappears as you realize how challenging it really is? If you don’t feel confident that you can do what you want to and your goal seems too far out of reach, you won’t feel very motivated to take action.

  • If you start to lose confidence and hesitation occurs, don’t give up. First ask yourself; “What is making this so difficult for me?” You want to identify what is causing you to feel this way and what would give you more confidence to continue. Write down whatever comes to mind. It could be that you lack some skill, self esteem, clarity, or time, etc
  • Once you have identified what is causing this, you can now come up with ways to overcome this and you will feel motivated to keep going forward. Instead of giving up on your goal, find a way to feel more confident about your abilities, create mini-goals to support your bigger goal and get motivated again. If you give up because it becomes to difficult, you will be giving up on a lot of things in your life.

2. Feeling trapped

Have you ever felt motivated about what you are doing but felt stuck to take action on it at the same time? If you feel stuck you will procrastinate and quickly start to lose motivation to keep going.

Whenever you want to do something new or take action on a goal, you need to have your feelings and actions aligned. When your feelings are not aligned with the action, nothing will flow and you will feel stuck.When you feel trapped, check in with yourself and identify whether it is the action or your feelings that are stopping you. What are your thoughts and true feelings towards this goal and the actions that you need to take to get there?

Let’s say you are a freelancer looking to take on more clients, this is your main objective. One of the strategies you chose is to send out your portfolio and pitch potential clients. You know this strategy has a high success rate so you have decided to include it in your plan.

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  • If your feelings and thoughts are not aligned, you would think this is a good step to take, but you might then feel stuck because you lack confidence in approaching potential clients and selling yourself. You will get stuck and lose motivation.
  • If your actions are not aligned, you would feel confident in your abilities to sell, but you don’t think this is the best action to take to reach your goal, you reluctantly chose it because you read it was a good thing to do. You will get stuck and lose motivation.

Identity what is keeping you stuck and change what needs to be. Get unstuck and you will get the motivation you need to push forward.

3. You cannot see the return on your investment

Just because something is good for you, it doesn’t mean that you will immediately be motivated by it, you need to have a high return on investment. You need to see a clear and motivating connection between the efforts you put in and what you get out.  A huge mistake is ‘assuming’ that you will be motivated by something and riding on a false sense that ‘this should be motivating’ when it simply isn’t.

You will start to lose motivation when you feel that you have to put in much more effort than you what you think you will get out in the end. There are two ways things you could do in this situation, either decide that it isn’t worth it or spot the reasons why this is something really awesome to do.

  • Intrinsic rewards are more motivating than extrinsic rewards so you can start by connecting your objectives to your values. When your objectives are aligned with your true values, you will find it easier to put the effort in and stay motivated.
  • Then, link as many benefits to what you want to do and bi-benefits, the benefits of those benefits. Find as many meaningful reasons why your intentions would be good for you as you can. Challenge yourself to come up with a list of at least 10 benefits to renew your motivation again.
  • Lastly, you could also get clear on what will happen if you don’t take action. You might find that you are more motivated to move away from what you don’t want than to move towards something you do want.

4.  Feeling disappointed

Ever felt like you were on a canoe rowing upstream, against the current? It is a constant struggle and it feels like you are just not making any progress not matter what. When there are so many struggles, obstacles and challenges ahead and you go from disappointment to disappointment, you lose motivation very quickly.

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Imagine turning the canoe around and letting it flow downstream instead. You can do this by changing the way you are looking at the situation. Feeling let down is not a nice feeling, no one wants to feel let down. Is it possible that there is a message in the ‘let downs’, they are neither good nor bad? Often we keep attracting the same experience until we learn how to manage it in a different better way.

Sometimes you just need to keep hearing the ‘no’s to get to the right yeses’ or sometimes you need see the gift in the situation instead of reacting blindly and only seeing what you want to. These could also be the exact challenges you need to overcome to grow and support you when you reach your goal in the end. If you feel disappointed it is because of the way you see the situation, is it possible there is a better way to look at it? If there is, you will no longer feel a lack of motivation in anyway.

 

If you want to effectively overcome your lack of motivation, identify why it went and then, take massive action to seek out that motivation again – it is always there, you only need to take that extra step to find it and bring it back.

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To your success!

More by this author

Kirstin O´Donovan

Certified Life and Productivity Coach, Founder and CEO of TopResultsCoaching

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Last Updated on September 20, 2018

8 Ways to Train Your Brain to Learn Faster and Remember More

8 Ways to Train Your Brain to Learn Faster and Remember More

You go to the gym to train your muscles. You run outside or go for hikes to train your endurance. Or, maybe you do neither of those, but still wish you exercised more.

Well, here is how to train one of the most important parts of your body: your brain.

When you train your brain, you will:

  • Avoid embarrassing situations. You remember his face, but what was his name?
  • Be a faster learner in all sorts of different skills. No problem for you to pick up a new language or new management skill.
  • Avoid diseases that hit as you get older. Alzheimer’s will not be affecting you.

So how to train your brain and improve your cognitive skills?

1. Work your memory

Twyla Tharp, a NYC-based renowned choreographer has come up with the following memory workout:

When she watches one of her performances, she tries to remember the first twelve to fourteen corrections she wants to discuss with her cast without writing them down.

If you think this is anything less than a feat, then think again. In her book The Creative Habit she says that most people cannot remember more than three.

The practice of both remembering events or things and then discussing them with others has actually been supported by brain fitness studies.

Memory activities that engage all levels of brain operation—receiving, remembering and thinking—help to improve the function of the brain.

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Now, you may not have dancers to correct, but you may be required to give feedback on a presentation, or your friends may ask you what interesting things you saw at the museum. These are great opportunities to practically train your brain by flexing your memory muscles.

What is the simplest way to help yourself remember what you see? Repetition.

For example, say you just met someone new:

“Hi, my name is George”

Don’t just respond with, “Nice to meet you”. Instead, say, “Nice to meet you George.”

Got it? Good.

2. Do something different repeatedly

By actually doing something new over and over again, your brain wires new pathways that help you do this new thing better and faster.

Think back to when you were three years old. You surely were strong enough to hold a knife and a fork just fine. Yet, when you were eating all by yourself, you were creating a mess.

It was not a matter of strength, you see. It was a matter of cultivating more and better neural pathways that would help you eat by yourself just like an adult does.

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And guess what? With enough repetition you made that happen!

But how does this apply to your life right now?

Say you are a procrastinator. The more you don’t procrastinate, the more you teach your brain not to wait for the last minute to make things happen.

Now, you might be thinking “Duh, if only not procrastinating could be that easy!”

Well, it can be. By doing something really small, that you wouldn’t normally do, but is in the direction of getting that task done, you will start creating those new precious neural pathways.

So if you have been postponing organizing your desk, just take one paper and put in its right place. Or, you can go even smaller. Look at one piece of paper and decide where to put it: Trash? Right cabinet? Another room? Give it to someone?

You don’t actually need to clean up that paper; you only need to decide what you need to do with it.

That’s how small you can start. And yet, those neural pathways are still being built. Gradually, you will transform yourself from a procrastinator to an in-the-moment action taker.

3. Learn something new

It might sound obvious, but the more you use your brain, the better its going to perform for you.

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For example, learning a new instrument improves your skill of translating something you see (sheet music) to something you actually do (playing the instrument).

Learning a new language exposes your brain to a different way of thinking, a different way of expressing yourself.

You can even literally take it a step further, and learn how to dance. Studies indicate that learning to dance helps seniors avoid Alzheimer’s. Not bad, huh?

4. Follow a brain training program

The Internet world can help you improve your brain function while lazily sitting on your couch. A clinically proven program like BrainHQ can help you improve your memory, or think faster, by just following their brain training exercises.

5. Work your body

You knew this one was coming didn’t you? Yes indeed, exercise does not just work your body; it also improves the fitness of your brain.

Even briefly exercising for 20 minutes facilitates information processing and memory functions. But it’s not just that–exercise actually helps your brain create those new neural connections faster. You will learn faster, your alertness level will increase, and you get all that by moving your body.

Now, if you are not already a regular exerciser, and already feel guilty that you are not helping your brain by exercising more, try a brain training exercise program like Exercise Bliss.

Remember, just like we discussed in #2, by training your brain to do something new repeatedly, you are actually changing yourself permanently.

6. Spend time with your loved ones

If you want optimal cognitive abilities, then you’ve got to have meaningful relationships in your life.  Talking with others and engaging with your loved ones helps you think more clearly, and it can also lift your mood.

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If you are an extrovert, this holds even more weight for you. At a class at Stanford University, I learned that extroverts actually use talking to other people as a way to understand and process their own thoughts.

I remember that the teacher told us that after a personality test said she was an extrovert, she was surprised. She had always thought of herself as an introvert. But then, she realized how much talking to others helped her frame her own thoughts, so she accepted her new-found status as an extrovert.

7. Avoid crossword puzzles

Many of us, when we think of brain fitness, think of crossword puzzles. And it’s true–crossword puzzles do improve our fluency, yet studies show they are not enough by themselves.

Are they fun? Yes. Do they sharpen your brain? Not really.

Of course, if you are doing this for fun, then by all means go ahead. If you are doing it for brain fitness, then you might want to choose another activity

8. Eat right – and make sure dark chocolate is included

Foods like fish, fruits, and vegetables help your brain perform optimally. Yet, you might not know that dark chocolate gives your brain a good boost as well.

When you eat chocolate, your brain produces dopamine. And dopamine helps you learn faster and remember better. Not to mention, chocolate contains flavonols, antioxidants, which also improve your brain functions.

So next time you have something difficult to do, make sure you grab a bite or two of dark chocolate!

The bottom line

Now that you know how to train your brain, it’s actually time to start doing.

Don’t just consume this content and then go on with your life as if nothing has changed. Put this knowledge into action and become smarter than ever!

Featured photo credit: Unsplash via unsplash.com

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