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At one point or another, we will all feel unmotivated, whether that be with one specific task, or just in general, but there are several ways to push through and end up successfully finishing. When suffering without motivation, small tasks seem massive, and they feel impossible to even start let alone finish!
However, there are a few tricks to kick-start your internal motivation once again, despite what seems obvious, most of these direct focus away from the task at hand, reducing the effect of ‘tunnel vision’ and allowing you to step back before attacking the task from an alternative direction.
Some tips from ‘Men’s Health’ include;
Break tasks into smaller, and more manageable, tasks.
Write down positive daily experiences.
Give yourself credit, even from the small things.
Have some personal time.
Ask for help.
Whilst ‘Very Well Mind’ also includes;
Consider why.
Act motivated.
Argue the opposite.
Use the 10-minute rule.
Breaking the main task-at-hand into smaller tasks allows you to see the progress you are making easily and efficiently. Knowing that the task is getting done, no matter how small of a progression, can make continuing the task easier.
Bringing to your attention the positives of the day is a reminder to yourself that no matter the situation, and no matter how you feel about a task, there are always positives to balance the force.
Giving yourself credit is also a small reminder that you are not doing nothing, even when you don’t feel like doing anything. Eventually this will grow and build until you are confident enough to take on the dreaded task head-on.
Taking some personal time will take you away from the situation, and will mentally and physically distract you. Sometimes, all it takes is some mental relaxation to spark a new idea, to create undiscovered motivation from thin air. This should not be an unfamiliar concept to most people as we have all suddenly got a great idea in the middle of taking a shower!
Asking for help takes use of the saying “two heads are better than one”. If you are stuck with a task and have no idea how to start or how to continue, another person can offer an alternative perspective which you may have never thought of on your own.
Considering the underlying reason why you are unmotivated can cause some self-reflection. If you identify, for example, that you were completing tasks one-after-another before hitting a wall, then it would be good to understand that you may be experiencing ‘burnt out’ where you just need some time to relax before starting again.
Tricking yourself is another piece of advice offered by many individuals. Acting motivated and forcing yourself to do something (anything!) can sometimes trick the brain into actually feeling motivated and up to the challenge!
When unmotivated, how you talk to yourself about yourself often turns down a negative path, and you start to believe and listen to that negative voice. But by arguing against these points you can break free of these mental restraints and start/ continue any work before you.
And finally, use the 10-minute rule. The task of running 5km in one go may feel daunting for some, but if they were asked to run for 10 minutes with a break in between, the run now seems more plausible, and maybe even more enjoyable. This skill can also be transferred to any form of work, start and focus on work for just 10 minutes (set a timer if you must) and ‘treat yourself’ with a small break before returning to work for another motivated 10 minutes.
I hope this helps!
Let me know of any tips you have to combat a Lack of Motivation.