Motivation is a powerful force. It helps us get through obstacles, persevere through difficult tasks, and achieve our goals.
If you’re struggling to find your motivation, try these strategies: Getting enough sleep, taking a break, or doing something fun can all help you feel refreshed and motivated. Also, avoiding all-or-nothing thinking and breaking down large tasks into smaller ones can help.
1. Focus on your strengths
Working on your strengths is one of the best ways to get motivated. If something drains your energy, it is not worth spending time on it.
According to self-efficacy theory, you are more likely to feel motivated if you believe that you can perform the behavior well and it will have positive consequences. Identify your strengths by thinking about what types of tasks energize you and give you the most satisfaction.
2. Break it down
A business’s productivity is dependent on employee motivation. Motivated employees show up to work on time and strive to achieve goals without sacrificing quality.
One way to find motivation is to break down large tasks or projects into smaller goals and actions. This makes it easier to visualize and accomplish those goals. This also helps with efficiency and productivity. It eliminates context switching, which is often the cause of distraction.
3. Do something you enjoy
Passion and a flow-producing environment are important for self motivation. However, sometimes they just aren’t enough.
In those cases, it can help to find something to make the task at hand more interesting. For example, a friendly competition with a friend can liven up boring or repetitive tasks. You could also try listening to music that inspires you. It is amazing how a little inspiration can keep you going.
4. Be public about your goals
When you keep your goals to yourself, it’s easy to push them aside and not give them your all. But when you make them public, there is a higher accountability to stick to your plan.
Plus, you can get feedback from others and use them to help motivate you. Just be careful to share with people who will support and encourage you.
5. Take a break
Working for long periods without a break can seriously drain your energy and motivation. Studies have shown that even small breaks, such as one minute every 25 minutes, can boost your productivity.
Have you ever been stumped by a problem and decided to take a break, only to come up with the answer in a flash of inspiration? This is because the brain needs a rest.
6. Make it fun
When routines get boring, fun can be a great way to stay motivated. Watch a funny YouTube video in the morning instead of meditation, or put on some energizing music when you’re working on a tedious task.
For teams that are remote or hybrid, try creating a dedicated small-talk Slack channel to discuss outside-work interests. This can help everyone feel more connected and productive.
7. Get enough sleep
Getting enough sleep can boost your motivation. It can also help you be more productive and reduce the risk of obesity, diabetes, high blood pressure, heart disease, and depression.
Try going to bed and waking up at the same time each day. This will help set your body’s internal clock. Also, make sure your bedroom is quiet, dark, and relaxing. Try listening to soothing music or reading.
8. Take a break from social media
Social media can feel overwhelming, time-consuming, and emotionally depleting. Whether you’re scrolling through your friends’ latest vacation pics or an influencer’s “miracle products,” comparing yourself to others can trigger feelings of envy, low self-esteem, and anxiety.
Taking a break from social media can help to reset your mental and emotional health. But before you do, be sure to set clear expectations and communicate them with a friend or family member.
9. Keep a journal
Journaling is a powerful way to foster self-reflection and personal growth, but it can be hard to get into the habit. Try to make it fun and enjoyable and don’t be discouraged if it doesn’t feel right at first.
Journaling can be anything from writing about your day to expressing gratitude or drawing pictures. Experiment with different techniques until you find what works for you.
10. Exercise
If you’re feeling unmotivated to exercise, try mixing up your routine or working out with friends. Tracking your progress can also help motivate you to continue exercising.
Psychologists study motivation to help explain observed changes in behavior. They often divide motives into primary, or organic, ones that are common to all animals and humans; and secondary, or learned, ones. These are more personal and specific.