Did you know your motivation fluctuates throughout your day, but is typically higher in your morning, or your “alert time” which is 2 – 3 hours after waking.
So if you want to tackle that 'task' whether it’s cleaning your house, losing weight consistently or making that phone call, consider planning ahead to get the most of your motivation before it wanes again.
If however, you feel your motivation just keeps evaporating or has already disappeared completely, it’s time to strategize and help yourself to boost your motivation.
There can be many physical reasons our motivation decreases, including fatigue, dehydration and low blood sugar.
And in the winter or poor weather, a lack of sunlight and vitamin D can also lead to low mood and quicker tiredness, meaning you feel less capable to manage those trickier tasks.
So remember that some simple ways to help your motivation and cognitive function include:
Eating breakfast
Staying hydrated
Avoiding caffeine binges
Identify your most productive time of day and prioritise accordingly
Clear your space from clutter or distractions
Plan and visualise your day the night before
Break down big tasks into smaller, manageable chunks
However, if your lack of motivation stems from something deeper, or an emotional block, it’s time to sit and reflect on what’s holding you back.
Sit and reflect, with complete honesty and self compassion to make a breakthrough.
Ask yourself:
1. What are my reasons for wanting to achieve this?
Remember to take a step back and consider what makes completing this task (or continuing your journey) so important to you in the first place. It is important to remind yourself what matters to you.
2. What steps do I need to take to move closer to my goal? And can I make tasks smaller and more manageable?
Big goals can be overwhelming and decrease your motivation. To stay on track and maintain focus, try breaking down your goal into small, achievable steps.
Not only will this help you concentrate, but it will also enable you to make gradual progress towards you’re your goals.
Seeing progression and results can also greatly boost your motivation!
3. What would be the consequences of not being motivated to achieve this?
Some people are more motivated by the reality and negative impact it may have on them, rather than the benefits of achieving it.
If you are one of those people, this question may resonate with you more - and whilst we always try to consider things in most positive of ways, sometimes looking at the negative side of avoidance is enough to spur us into action.
4. What stops or reduces my motivation?
More awareness about what helps and hinders your motivation is essential if you need to boost yourself.
If you are aware of what it is you need to change, you can take action to make those changes.
For example, does music in the background distract you? Or encourage you? Are you constantly distracted by your phone? Can you not focus until the dog is walked? Only you know you!
5. What obstacles or barriers may I face that will sabotage my motivation?
You know yourself better than anyone else. You know the thoughts you are having, limiting beliefs that may creep up every now and again and sabotage your motivation.
Negative thoughts and feelings may even hinder you from even getting started, but it’s important to acknowledge these thoughts, and remember, thoughts are not facts!
It’s ok if you’ve not managed before. It’s ok if its taking longer than planned. It’s ok to make mistakes. Your human. And you can try again and keep on trying.
6. Who can support me?
And the answer might be no one. But, as humans we are social beings!
Having a support network and being accountable to someone can increase your motivation, even if it’s just sharing your frustrations and successes.
Talking things through with another person can help you keep your enthusiasm and motivation up, and encourage to make actions.
7. How will I reward myself?
Knowing that there is a reward or treat for your efforts can help you stay motivated, and it doesn’t have to be something big, or expensive, or unhealthy!
Reward effort and achievement (no matter how small) with something enjoyable, because these boosts will stay with you and help you for next time.
Here’s to your successes! Jennifer xx
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