Then, develop a plan to help motivate yourself to get going.
Keep in mind that not every strategy works for everyoneor in every situation.
Perform some behavioral experiments to see which strategies best help you reach your goals.
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Act as if you felt motivated, and your actions may change your emotions.
You might find that taking action will increase your motivation, which makes it easier to keep going.
So ask yourself, What would I be doing right now if I felt motivated?
Consider what youd be wearing, how youd be thinking, and what actions youd be taking.
Then, do these things, and see if your motivation level increases.
You might think, Itll be too hard, or, Ill never get it done anyway.
These types of thoughts will keep you stuck.
Try arguing the opposite.
When you think youre going to fail, argue all the reasons why you might succeed.
Arguing the opposite can help you see both ends of the spectrum.
It can also remind you that an overly pessimistic outcome isnt completely accurate.
Theres a chance that things might work out better than you expect.
And you might find that developing a more balanced outlook will help you feel more motivated to try.
Practice Self-Compassion
You might think being hard on yourself is the key to getting motivated.
But harsh self-criticism doesnt work.
Research shows thatself-compassionis actually much more motivating, especially when you are struggling with adversity.
Self-compassion may also improve mental health (which can increase motivation).
So rather than beat yourself up for mistakes or call yourself names, create a kinder inner dialogue.
This doesnt mean you gotta repeat exaggeratedlypositive affirmationslike, Im the best person in the world, however.
Instead, healthy self-compassion balances self-acceptance with self-improvement.
Acknowledge your flaws, mistakes, and failures with honesty.
But dont indulge in a pity party.
Speak to yourself like a trusted friend.
Ask yourself, What would I say to a friend who had this problem?
Youd likely be much kinder to someone else than you are toward yourself.
So start treating yourself like a good friend.
Additionally, coach yourself in a helpful manner.
Practice using self-talk thatencouragesyou and helps you recover from setbacks.
The 10-minute rule can help you get started.
Give yourself permission to quit a task after 10 minutes.
When you reach the 10-minute mark, ask yourself if you want to keep going or quit.
Youll likely find that you have enough motivation to keep going.
Getting started on a task is usually the hardest part.
Once you get going, however, its much easier to keep going.
Walking in natureas opposed to a busy urban streetcan be especially beneficial.
So rather than walk down a crowded street, go to the park or a botanical garden instead.
Pair a Dreaded Task With Something You Enjoy
Youremotionsplay a major role in your motivation level.
Boost your mood by adding a little fun to something youre not motivated to do.
Here are some examples:
Just verify that your fun doesnt impair your performance.
For example, watching TV while writing a paper might distract you and slow you down even more.
Manage Your To-Do List
Its tough to feel motivated when yourto-do list is overwhelming.
Keep in mind that most people underestimate how long something will take them.
And when they dont get it done on time, they might view themselves aslazyor inefficient.
This can backfire by causing them to lose motivationwhich makes it even harder to get more things done.
Take a look at your to-do list, and determine if its too long.
If so,get rid of tasks that arent essential.
See if other tasks can be moved to a different day.
Prioritize the most important things on the list, and move those to the top.
As a result, you might feel more motivated to get to work.
You might find focusing on the reward helps you stay motivated to reach your goals.
confirm your rewards dont sabotage your efforts, however.
Rewarding your hard work at the gym with a sugary treat might be counterproductive.
And counterproductive bad habits will decrease your motivation in the long term.
Seek Professional Help
If your motivation remains low for two or more weeks, seek professional help.
You may also want to seek help if your lack of motivation is affecting your daily functioning.
Schedule an appointment with your physician.
Your doctor may want to rule out physical health conditions that may be affecting your energy or mood.
If so, treatment may include therapy, medication, or a combination of both.
Find out which option is the best for you.
Causes of Having No Motivation
Sometimes, no motivation can be the problem.
At other times, its merely the symptom of a bigger problem.
Until you address this need to be perfect, your motivation isnt likely to increase.
At other times, your lack of motivation may cause you toprocrastinate.
And the more you procrastinate, the less motivated you feel.
In this case, improving your motivation to get work done can help you feel better and perform better.
So its important to take a few minutes to consider why you might have trouble motivating yourself.
So carefully consider the underlying thoughts and feelings that are affecting your drive.
A Word From Verywell
Everyone struggles with motivation issues at one time or another.
The way you respond to your lack of motivation is what matters, however.
Breines JG, Chen S.Self-compassion increases self-improvement motivation.Personality and Social Psychology Bulletin.
2013;49(4):272-276. doi:10.1136/bjsports-2012-091877
