A lack of motivation can be the biggest obstacle to reaching your goals. When you have no motivation to complete a task (or even start one), consider the possible reasons why you’re struggling. Then, develop a plan to help motivate yourself to get going. Below are some tips from Verywell Mind to help you overcome the motivation roadblock:
Consider the Reasons “Why”. At times, lack of motivation is the symptom of a bigger problem. Take a few minutes to consider why you might have trouble motivating yourself. Some common reasons might be being over-extended, having self-doubt, lack of commitment to a goal, depression or anxiety.
Act as If You Feel Motivated. Trick yourself into feeling motivated by changing your behavior. Act as if you felt motivated, and your actions may change your emotions.
Argue the Opposite. When you think that you are going to fail, argue all the reasons why you might succeed; when you think that you can’t finish a job, list all the evidence that shows you will be able to complete the task. Arguing the opposite can help you see both ends of the spectrum and remind you that a negative outcome isn’t completely accurate.
Pair a Dreaded Task With Something You Enjoy. Boost your mood by adding a little fun or a more exciting task to something you are not motivated to do. Listen to music while you run; take a break from a work task that you don’t enjoy by switching to a more motivating work task; turn on your favorite TV show while you are folding laundry.
Practice Self-Care. Create a healthy self-care plan to take care of your mind and body. For example take regular breaks, go for a walk at lunch, meditate each morning, enjoy a good book or leisure activity.
