Seven Ways To Overcome Low Motivation
There can often be a big gap between having good intentions and taking the associated steps to transform these intentions into action. We can get tripped up by not feeling like making a healthy breakfast (rather than eating fast food), going to the gym (rather than sleeping in), nor searching for a job (rather than binge-watching TV), for instance, even if we have laudable aims.
How to bridge this gap is the challenge.
Some suggestions:
First of all, identify any beliefs or automatic negative thoughts (ANTs) you have which may be sabotaging your efforts to move forward. Do you have a poor self-image or lack self-confidence? Do you believe that you’re “bad” at certain activities or that things never work out for you? Have other people led you to doubt your own worth? Any or all of these beliefs (see Ten Ways Your Mind Can Make You Miserable) can interfere with your ability to support yourself emotionally and practically.
Investigating and modifying a detrimental mindset (Ten Ways To Retrain Your Brain), be it about yourself, the world, or the future. Doing so can go a long way towards setting you up for success and taking effective action to change and improve your habits and life. However, all of us have times when we lag in motivation, sooo….
Accept that you don’t have to want to do something to be willing to do it. Especially if you’re prone to anxiety or depression, but even if you’re not, the chances aren’t high that you’ll spring out of bed each morning full of enthusiasm to tackle your chosen projects. So, motivation in terms of “feeling like it” isn’t something to be counted on, at least not in the longer run. It’s generally more effective to acknowledge that even though you may not be in the mood to do so, you’re willing to [fill in the blank]. It might also help to keep in mind that when you take action in the face of inner resistance, you’re building the important emotional “muscle” of courage and perseverance. You could even make a bit of a game out of resisting your resistance to change and growth.
Clarify your reasons for wanting to make the change, adopt the new habit, or begin (and stick with) the new project. What sort of person do you like to be (knowing how habits develop character)? Does this align with your most important values? How would making this change benefit you and others? As Nietzsche said, “He who has a why to live for can bar almost any how”. This exploration of your top values can take some time and effort, but it’s vital. Otherwise you might realize down the line that you’re either living out someone else’s dreams for you, trying to adhere to society’s expectations, or haven’t counted the cost (and there always is one) of moving forward with your change.
Contemplation can take the form of writing in a journal, talking it out in therapy, and/or doing research on what the change will require of you in terms of time, energy, and resources. Is it feasible? If not, you may benefit from revising your goals.
Pair the new habit or project with a pleasurable activity. This way when you think about your chosen project, you’ll have a positive association and be more apt to get going on it. For instance, if your plan is to clean up your home or take a morning walk or jog, put on some fun music or an interesting podcast while you’re cleaning. The time will probably go by quickly and you’ll be more likely to stick with your project for longer if you’re enjoying the process.
Work with your natural rhythm. Know when you’re at your best physically, emotionally, mentally, and creatively, and plan your activities accordingly. For instance, I learned at age 12 (courtesy of an early morning gym class which required miles of running each day) that I had an exceptional amount of physical energy in the morning. After running I felt calmer, happier, and more focused for the rest of the day. After a few years I chose to disregard this fact, to my detriment, but by my early 20s I had returned to daily early-morning workouts, which I’ve continued ever since. It’s not that I’m so disciplined or deserve any pats on the back. In fact, I know from personal experience that it would negatively impact my mood, cognition, and energy not to work out in the morning. Ask me to work out in the afternoon or evening, though, and it’d be a different story.
Beware HALT (Hungry, Angry, Lonely, Tired). If you’re one or more of these things, it can become exceptionally difficult to manage your mood and associated actions. Tend to your immediate need. Eat something if you’re hungry. Talk it out (or write it out) if you’re angry. Call a friend if you’re lonely. Take a nap if you’re tired. Then you’ll be less vulnerable to emotional reasoning (see Ten Ways Your Mind Can Make You Miserable).
Keep in mind that after some time habits generally get easier to stick with. When you adopt a new habit, it initially takes more mental energy, since it’s novel. Consider a well-trodden path in the woods vs. a lot of foliage, twigs, and the like. Initially it would be easier to just take the established path than to forge a new path. Of course. If you choose the latter, initially it’ll be more work. However, the more often you trudge the new path, the less interference you’ll encounter, and eventually it’ll be just as (or at least almost) as easy as taking the old path.
Be kind and compassionate with yourself – making changes is difficult and requires courage and patience. This road is not likely to be a linear one. Expect some twists and turns on the way. Keep your values and long-term goals in mind and appreciate the character you’re forging on your journey.