How to get motivated?

Have you ever noticed that some days you feel motivated and eager to accomplish something, and other days you feel sluggish and struggle to find the motivation to complete simple tasks? If so, you’re not alone. I share this feeling with you, especially since I started suffering from Lupus—as fatigue is one of the symptoms.

 

Lack of motivation is a common concern that can be influenced by several factors, including:

 

Anxiety

Burnout

Depression

Low self-esteem

Poor sleep quality/lack of sleep

Stress

 

Additionally, you may encounter barriers while trying to reach your goal. Barriers can cause you to lose focus and motivation. Examples of perceived barriers include:

 

Insufficient funds or resources

Fear of failure

Lack of knowledge

Lack of time/inflexible schedule

Overwhelming responsibilities

 

Cultivating motivation requires some effort and careful planning. Consider the following tips when planning and pursuing your goals:

 

1 Set SMART goals:

To maintain motivation, establishing realistic goals is essential. “SMART” is an acronym used to describe a set of actions to consider when setting and working towards a goal, which includes:

 

Specific: the goal is clearly defined and answers several questions such as “who, when, what, why, and how?”.

Measurable: the goal can be measured using metrics or a specific indicator

Attainable: the goal can be achieved

Realistic: the goal’s results can be realistically achieved

Time-related: the plan specifies a timeframe for when the goal can be achieved

 

I wrote a blog explaining it better. Please read it here.

 

2 Identify potential setbacks:

When first setting a goal, take some time to recognize any setbacks that you may encounter along the way. Once you’ve identified these setbacks, create a plan for overcoming them. For example, if your goal is to exercise five times a week, but you frequently travel for work, identify some creative options and any resources available to you at each destination. Consider utilizing hotel gyms, packing lightweight resistance bands in your suitcase, or mapping out walking routes you can take each day.

 

3 Consider incentives:

If incentives motivate you, try setting a specific goal using the SMART goals guidelines and establish a reward once you reach your goal. Extrinsic factors, such as a vacation, a meal from your favorite restaurant, or a new outfit, can serve as excellent motivators. Research shows that incentives are highly effective in initiating behavior change. In one study, participants received various amounts of monetary incentives for fruit and vegetable consumption. Participants receiving daily incentives reported a more significant increase in consumption during the intervention than the groups receiving delayed or zero incentives. The study also noted that participants experienced more substantial increases in self-efficacy and maintained their fruit and vegetable consumption post-intervention.

 

4 Use productivity tools:

If you struggle with balancing your tasks or staying focused, using a productivity app may help. ClickUp, Focus To-Do, Daily Planner, Habit, and TimeBloc are all great options to help you organize your tasks.

 

5 Find social support:

Social support from friends, family members, or co-workers significantly influences health behavior and can provide accountability. Research has identified a correlation between social support and the promotion of improved health behaviors, including smoking cessation, exercise, and fruit and vegetable consumption. Try exercising with a friend, joining a support group, or sharing your goals and achievements with someone close to you.

 

6 Make pursuing your goals fun:

If you’re striving for a goal that involves behaviors or activities that you don’t particularly enjoy, you may find your motivation dwindling. There’s no sense in engaging in something that you don’t find fun or rewarding. Instead, consider finding new and exciting ways to stay motivated. For example, if your goal is to be more active, try finding activities you genuinely enjoy. If you dislike running, give swimming, cycling, or dancing a try. A bit of variety has been shown to increase enjoyment and participation.

 

7 Track and celebrate your progress:

Keep track of your progress and identify milestones along the way. Celebrating your small wins can encourage you to push forward with your goals and further promote behavior change. Research indicates that dopamine activity increases in response to positive feedback. You can easily track your progress using a journal or wellness app.

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