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How do I try to have motivation to do anything?

15 Answers
Last Updated: 09/08/2022 at 12:02pm
1 Tip to Feel Better
United States
Moderated by

Jessica McDaniel, LPC, LCPC

Licensed Professional Counselor

I have been practicing cognitive behavioral psychotherapy since 2007 with a diverse group of adult clients with various diagnoses, all races, and socioeconomic classes.

Top Rated Answers
crunchymonkey
March 30th, 2021 8:58pm
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.
considerateParadise6717
April 6th, 2021 10:22pm
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
ouiCherie
June 12th, 2021 6:42pm
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.
Fristo
June 19th, 2021 3:35pm
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?
MeditationIV
July 17th, 2021 7:42am
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!
cheerfulIceCream
July 8th, 2021 12:01pm
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! 🌷
HopefulBambi
July 26th, 2021 6:34pm
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.
SparklingSeashells
August 20th, 2021 10:10am
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.
Anonymous
August 27th, 2021 1:45pm
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.
Anonymous
September 6th, 2021 4:54pm
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.
YourDigitalFriend
December 12th, 2021 11:21pm
Reflect on your feelings towards yourself and why you may have little pleasure in doing anything. You can often tell how you feel about how yourself by how anxious you are with the world. If you can find a more balanced and build-up realistic expectations of yourself and not put yourself in a position to fully depend on others or not depend on them at all, you will begin to work towards feeling motivated. Motivation is a step-by-step process so you must work up to it! Make yourself mini goals along the way to resolve any internal issues you may have. Your anxiety will start to decrease as your self-esteem and motivation will INCREASE. Best of luck, my friend.
silverHeart49
January 2nd, 2022 7:47pm
Great question! Motivation is difficulty, as sometimes it is needed to get a task done, yet we struggle so much to find it! I think the distinction between intrinsic and extrinsic motivation here is important (I recommend having a google about this!). But in short, if we are instrinsicly motivated to get a task done (by that I mean you want to do it so that you'll feel better, and not because of the desired outcome), that really helps! Try and connect with your inner thoughts and how you will feel after getting something done. Good luck! I hope the motivation comes your way. But, remember that it's okay to lack motivation sometimes, embrace it and take a break - you can get back on track whenever you are ready! :)
Simpleman123
June 7th, 2022 5:24am
Jim rhon says Motivation is what’s gets you started, Habits is what keeps you staying on track. And Zig ziglar states that motivation doesn’t last, well neither does bathing, so I recommend it daily. Th the best motivation is having progressive, positive people around you, i know now days this is hard, but a routine visit to work, gym, and church is a good rhythm, each has their benefits. With work, which should always have either a job you can take joy in doing, stocking, construction, demolition, driving, should also have a good team, this is important to be a sponge to positive people, and the money can help getting things to improve you as well, books, audio tapes, better loving quarters ect. The gym is also important, everyone their has improvement on their mind, again you can be assured just being around them while staying in your own zone you will be strengthens not just your body but your tolerance capabilities that Carrie’s over to other aspects of your week to month progress. And of course church, everyone there is to help, by studying scripture and staying away from some of the pitfalls of life, I’ve learned and been learning that little can be gotten by YouTube or video seminars, being uplifted and feeling of unity and family-orientated is by participating and engaging, you can understand a screen talking good, but the screen doesn’t talk back to your problems, with going to church, but you feel better by engaging and building relationships. I am struggling with this as well, but like they said, with struggle their is no progress.
Jaeteuk
June 7th, 2022 7:19pm
What helped me most since the beginning of the Pandemic, was to set a goal or a dream that I want to achieve. I wanted a career change and work a dream career. That became my motivation; I went back to study for a Diploma, and had completed another Certificate Program already. I'm currently doing part-time studies, and working on the side, so it will take me longer to complete. Keeping my dream career in mind, studying and maintaining a certain GPA had been my major motivation to keep going and not give up. It also helps when you're passionate with what you are doing. Sometimes when I feel stuck, I'll give myself a break. Take the morning off and start again in the afternoon. Going back to school in my 30s, I didn't know I could get this far, and I hope I could finish all of the Diploma through online courses. Wanting to keep my current job, it will be difficult for me to attend class on-campus and work at the same time. Motivation sometimes require a little force, whether that be from yourself, or have someone tell you to get going, while listing all the pros and giving you encouragement.
kindPeace6407
September 8th, 2022 12:02pm
by recognizing your values, to be aware of your strenghts points and work on them, to live with a purpose, this will fuel your power to reach your goals, remember there will always be a lot of rocks in your path , to handle them you should remember that you live life based on values not feelings , also try to do different things, to find your passion, for example try drawing, different kinds of sports, playing different musical instruments , till you find something you enjoy doing it , also having a healthy relationships is an important part to feel energized , for example, spending quality time with friends and families consider as a protective factor against mental illnesses