7 Practical Ways to Overcome a Lack of Motivation
Do you ever have those days when you just can’t get motivated?
It doesn’t matter how motivated or dedicated you are to living your best life, some days you just want to crawl back under the covers, eat ice cream and cry [while watching sappy chick flicks :)].
It’s not a matter of ‘if’, but ‘when’, you are going to go through times like this in your life. Let’s face it, we all have days when we just can’t seem to get our ‘s%#t’ together! It’s part of the ebb and flow of life and it affects each and every one of us, so remember, you are not alone. Nor do you have to suffer through it.
What’s needed is an arsenal of tools at the ready that will pull you out of your funk, boost your confidence and help you move forward.
Here are 7 of the best practices to combat this:
Write down each and every WIN, no matter how big or small.
Write down every small positive thing you’ve done throughout each day, no matter how small. Maybe you parked further away and walked to the store to add more incidental exercise to your day or maybe you added protein into your breakfast. The point is to celebrate every single shift in your daily life. These things may seem insignificant in the short term, but combined they will give you a sense of accomplishment.
Remind yourself of WHY you started
What motivated you to start in the first place? What was the driving force behind you to begin? If you find that this isn’t helping, perhaps your reason wasn’t strong enough. Don’t give up, just dig a bit deeper.Perhaps you started exercising and eating well to look good for your high school reunion. Looking good may have been the trigger but your motivation is so much more than the physical. Focus on the FEELING you want. Do you want to feel more confident in your own body, have more energy for your kids, be a good example for your children, just feel better about YOU?Your ‘Why’ will change from time to time but it is always more than the purely physical aspect of looking good in a pair of jeans. Spend some time understanding the underlying factor or factors that have led you to make your health, fitness and wellbeing a daily priority. Then write it down!When you realize how strong and emotional your reasons are, you will do whatever it takes to get back on track and accomplish your goal.
3. Do it anyway!
I’ll explain this one by example, as it’s a constant practice of mine.
So I’ve planned to go for a run. The time comes and I really can’t find the motivation to get going. Lucky for me, I just love the new running shorts that I bought yesterday so I think I’ll put them on. Might as well see what they look like with my new Brooks running shoes. Where’s my watch and heart rate monitor? I suppose I should put them on too. Actually, there was that podcast that I wanted to listen to. So what am I doing? I’m going through the motions. I’ve stopped thinking about how I really don’t want to exercise and simply gone through the activities that get me to the front door. If you can get this far, you’ll continue.
4. Support and accountability. Let others help you!
Never be afraid to ask for help. We all need it. Ask a friend or family member to be an accountability partner. Pick someone that has your best interest at heart and ideally, on a similar journey.There are many options for support right around you. Join a community of like-minded people online or in person, listen to podcasts that you’ve previously found motivating. Bookmark some pages in books that you find inspirational. Listen to some music that makes you feel good.
5. Set S.M.A.R.T Goals for yourself.
Create and write down your S.M.A.R.T goals. What does this mean?S.M.A.R.T goals are goals that are:
Specific – clear and well defined
Measurable- include dates, amounts, etc. so you can measure your degree of success
Achievable – make sure it is within reach for your personally.
Relevant- make sure your goals are helping you go in the direction you are aiming for in work, home, health, etc.
Timely – deadline is key.
Tip: In the beginning, try 1 – 2 small, achievable goals every week. When you are feeling more confident, try adding in 1-2 bigger goals that you want to achieve in time. It’s very important to write these goals down and make sure you look at them every day.
Goal setting is so much more than just saying that you want to achieve something. It’s very important to clearly define what you want to achieve and stay committed. If you practice goal setting and actually write them down, you are far more likely to achieve your goals. The satisfaction that comes along with knowing you’ve achieved your goals is priceless.For more on this check out Michael Hyatt’s page: https://michaelhyatt.com/goal-setting.html
6. Practice Creative Visualization.
Envision how you will feel once how your goals have been achieved and how you will feel if you don’t. Creative visualization is a very powerful tool.Let’s use a workout for example. Take a few minutes and imagine in detail how you will feel after you’ve finished a challenging workout. Are you sweaty, is your heart racing, are you proud of yourself? Imagine every little detail.Now think about how you will feel by not doing it? Do you feel regret, bad about yourself, lazy?Science backs up visualization and how it can help you achieve your goals.If you’d like to know a little more, check this outhttps://flowstatecollective.com/how-to-use-the-science-of-visualisation-to-achieve-your-goals/
7. Incentives.
Reward yourself occasionally. I don’t necessarily mean a week in Hawaii but at least let the size of the incentive compare to the goal achieved. This is, of course, a very subjective matter but I can give you an example of how this works for me. Manicures, pedicures, and massages are probably the best way I can spoil myself. They’re totally enjoyable and relatively inexpensive if done occasionally. I will dangle a ‘mani/Pedi’ in front of myself for a Friday afternoon if I’ve achieved a goal that I set earlier on in the week. It’s motivational and it works. Of course, a little self-control is a need here too. If you didn’t achieve your goal you may have to deny yourself your little indulgence but if you’re even slightly like me, you’ll get it done.
Remember our purpose in this life is not just to survive but, to thrive!
Live your very best life every day.
I wish that for you every single day,
Jeni xx
