How do I try to have motivation to do anything?
Last Updated: 09/06/2021 at 4:54pm
Theresa Gulliver, Registered Clinical Counsellor
Problems cannot be solved using the same level of thinking that created them. We must try something different. Gently, we turn your challenges into opportunities for healing.
Top Rated Answers
Good question, motivation can be a hard thing to have, expecially when the journey isn't exciting, you can't see a clear path to do something or many other reasons. Personally, I struggle with that a bit and have found that the best way is to work out a clear path to succeed in what you are wanting to do. For example to revise for my exams, I would spend 2 hours revising each day and would plan that out more to work out what I would try to achieve each day in those 2 hours. These steps should be Smart, they stand for S - specific M - measurable A - achievable R - relivant T - time based So complete 2 hours of practice questions for my geography exam is a good SMART objective. I would also suggest watching this video for more motivation, I really like this YouTube channel motivation2study. https://youtu.be/V3WrCx3mwNo
By exploring why you DON'T have the motivation to do that thing, so you can come up with solutions for it! It is in our nature to feel motivated to do the things we want to do. When we don't feel motivated to do these things, it is because there are other issues getting in our way. Maybe you don't really want to do the thing, but it has to be done. In which case, a simple change in perspective can be the key to everything. Case in point: my children hate picking up their toys, as most children do. They became a lot more motivated to do it though when I changed their perspective towards picking up by turning it into a fun, imaginative game (searching for "buried treasure"/toys to put in the "treasure chest"/toy box). Maybe there's no reward in it for you, or you feel like you can't possibly accomplish it. Whatever the issue is that is dampening your enthusiasm, you will see yourself become more motivated once you are able to come up with a solution for the issue that is making you feel demotivated. Sometimes we need to trick our minds a bit, like the treasure chest game, or setting up your own self-reward once you reach a specific milestone.
There are days when we don't have any motivation to do much let alone being productive, however if it has been going on for long period of times, it may be a sign of a mental health problem, that you may want to consult it with your Doctor. Scientist believed that Dopamine signalling in our brain plays a part in our motivation to do things. Dopamine is an important brain chemical that is responsible for our mood and motivation. You can read about it further here: https://www.brainfacts.org/thinking-sensing-and-behaving/learning-and-memory/2018/motivation-why-you-do-the-things-you-do-082818 My favourite natural way to trigger the release of Dopamine in the body is: sunbathing early in the morning when the sun is just rising, complete simple tasks as completing a task also help trigger body to release Dopamine and light exercise everyday to boost it for the day. You may also want to review your diet. You can read about what food to watch here https://www.healthline.com/nutrition/how-to-increase-dopamine#TOC_TITLE_HDR_12 If the situation has been going on too long and affecting your daily life hugely, I would strongly suggest to visit a Doctor or Psychologist to have a correct diagnosis and treatment.
I can understand that feeling demotivated to do something that matters for you could be a tough place to be in. It could perhaps help to remind oneself of the reason the thing matters for you. But if the question is of the feeling of general de-motivation across all day to day activities, it could help to track where the feeling is coming from and since when it has been feeling this way. Did life use to feel better before? What helped you feel motivated in the past? What are the things that especially make you feel disconnected from life?
Motivation is something a lot of us struggle with time to time. Sometimes you want to do something but just don't feel motivated and it's hard to figure out what to do. If you feel lack of motivation, first try to comprehend if you're burnt out. Sign of being burnt out are - •Irritation •Fatigue •Distraction and apathy •Isolation •Detachment If you're burnt out, REST! Just let yourself be and accept yourself without expectations. Rest and take care good of yourself and your body. With time as you feel recharged again, start with baby steps without expecting to climb mountains. You can even go on a vacation somewhere if it helps you! If the reason behind your lack of motivation is not being burnt out, here's what to do - Think about the things that you have to do. (You can journal it out) Answer to yourself - Why do you have to do em? What do they bring you? What is the end result? How much do you want that? Why do you want it? Now to your "why" should be a strong reason because that is the base. That is what keeps you going. When you figure out the "why" try to make a quote out of it or just keep it plain and hang it somewhere in your room that is easily visible. Look at it everyday and remind yourself, why. Most importantly, make sure to take sufficient rest and take care of yourself! 🌷
Experiencing motivation is wonderful. Sometimes, when we feel incredibly inspired, motivation carries us far enough in our goals to begin to see some progress and gain some more excitement. But here's the thing: It doesn't last. Motivation is just one of the components that support us in building routines, behaviors, or habits. It's an important component, but unfortunately unsustainable in high enough amounts to carry us through. This is one of the major detriments that people encounter when trying to develop new habits (for example, things like; remembering to change into your pajamas every night, remembering to water the plants, starting to exercise). But the real answer to "how do I do anything?" (or at least the real-est answer I can give you?) is SMALL STEPS. So small that it almost seems ridiculous. Identify a goal, what it is you want to begin doing, and break it WAY down. This is the way towards building sustainable habits that are more likely to stick in our brains and integrate into our "automatic" habits. Example: Goal -> "I want to be more mindful" Make it specific! -> Each morning, during breakfast, I will take a moment (even 10 seconds) to be mindful. (Where am I? How do I feel? What am I eating?) There's some chance that, by incorporating elements other than motivation, you will be able to watch your skills toward your goals unfold. I hope that this answer offers something to you!
Lack of motivation can be a really difficult feeling, especially as it can dictate what we do in a day or have the energy to be able to complete. Although I cannot give you any direct advice, I would like to share with you something that my therapist said to me a while ago. She mentioned that when we are feeling extremely low, and don't have the motivation to try anything, to start writing down what (our experiences) works and doesn't work for us to pick up that motivation and start out with small, baby steps. It's important that you take your own mental and physical health into account, and don't try to overstep or stress yourself out when it's already difficult enough for you at this current time. Creating short-term and long-term goals and connecting with like minded peers or a mentor might be beneficial to boost this progress.
Hey! Motivation is a tough one, especially when it is something we don't want to do. Setting our selves goals and giving ourselves rewards can be a great way to motivate ourselves... I'm wondering if you have heard of SMART Goals? It stands for Specific, Measurable, Achievable, Relevant and Time Bound. It's used a lot in the working world but making sure your goals fit into these can be a great way to make them feel more manageable and hopefully motivate you to do things. Motivation can be affected by how we feel in our self, feeling low or anxious, for example, may mean that we aren't very motivated but often once we start, we can carry on :) I hope this helps some.
Motivation is hard. It's hard to get up when you know you are just fine in your comfort zone. But I'd like to think it all comes down to your habits. Before resuming any task, think about your goals for it: how much progress have you already made, how much you would like to make, and maybe what you want to get out of it. This way, hopefully, the task doesn't seem as daunting as before. In a few cases, people may be afraid of failure in the task, so they lose motivation to do it. By considering reviewing your goals, the task won't seem as scary as prior.
Think about where you want to be in life and try to do the things that you know will help get you there. That way you know that you're actively working toward something that will lead to a better and happier life. So ask, where do you want to be in life and what are things you can do not that will help you get there. For example, if you want to meet new people and have a thriving social life, try to join a club, cooking class, art class, etc. Anything that will help you move forward positively wether it's in your social life, mentally, physically, etc.
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