Four Tips for Increasing Motivation In All Areas of Life
Motivation is important for accomplishing the things we want and need to do. Disruptions in feeling motivated can create internal conflicts, feelings of frustration, and defeat. Motivation is something that can show up in different areas of someone’s life: academics, work, athletics, hobbies, social relationships, parenting, and personal goals. There are a variety of things that can influence how motivated someone is feeling such as being overwhelmed, burned out, anxious, depressed, perfectionistic, rigid, fearful, and many more. One’s motivation (or lack thereof) may depend on a number of factors. Below are some tips that you can use to help you increase motivation.
1. Try to simplify.
Often we might feel unmotivated to do something because we might not be interested in a task. Try to sit down and evaluate the things you feel unmotivated to do. Then, identify the reasons why you feel unmotivated to complete these tasks. Evaluate if this task is a necessity for you or if it is something you feel pressured to do internally or externally. If you do not feel excited by the things you are doing, then this could be playing a role in why you are feeling less motivated to do it. You can also take a look at your to-do list and see if you can simplify it. Making your to-do list smaller by focusing on the priorities. Trust in your ability to accomplish your goals. Having less to do allows you to better focus your attention, time, and energy towards the things you want to do.
2. Evaluate the goals you are setting
Frequently a factor that contributes to how motivated we feel comes from the way we are setting goals for ourselves. If the goals you are setting are large or vague, then you might feel defeated. If your path to complete something is unclear it might make it feel difficult to get there. Try to make your goals smaller with bite-sized steps so you can track your progress easier and feel small moments of achievement in between. Having goals that feel attainable and clearly defined are a large part of feeling motivated to do something. When setting goals try following the SMART goals format: Specific, Measurable, Attainable, Realistic, and Time-based. Sharing your goals with those you feel comfortable sharing them with will help with some extra accountability.
3. Monitor and take care of your mental health
If you know that you experience anxiety, depression, or any other mental health symptom that impacts motivation, then it is important to monitor those symptoms. Mental health disorders can have a large impact on motivation. Sometimes trying to increase your motivation might happen by doing things that help other aspects of your mental health. Look at how you are using your time and see if you are allocating enough towards self care. Prioritizing your mental health may help increase your motivation. Utilize coping skills that you have learned for yourself. Allow yourself time to rest. Having energy is crucial for feeling motivated. If you don’t know of any strategies for managing your mental health symptoms, including low motivation, working with a therapist can help. Your therapist can introduce new coping strategies that you can practice between sessions.
4. Identify motivating tasks
The things we are exposed to in life can help with our motivation. We can feel motivated by books, podcasts, movies, social media, and social relationships. Notice which of these things help you feel motivated, and notice if some of these things decrease your motivation. Sometimes being surrounded by people with similar goals can help us feel excited and engaged in our own goals. Use the things that motivate you during times when you feel less motivated.
Motivation is crucial for achieving our goals and completing the things we have to do. Feeling unmotivated is frustrating; however, understanding the triggers that interfere with motivation is important. What makes us feel motivated or unmotivated is subjective so it is important to understand the things that impact you specifically. Some tips discussed here can be helpful to get started on changing your levels of motivation, but exploring things relevant to you in therapy can help build onto these skills to make you a self-motivated pro!
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Written by: Lindsay Fortier, LGPC
