🪷 Wellbeing
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Sep 16, 2024
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5 min read
A ton of things to do, yet nothing’s getting done? If you thought you were the only one experiencing this, think again. Not only is this feeling common, but many of us struggle to overcome it. And this article might just be your way out!
Finding motivation can be tough. Seasonal changes, returning from vacation, and a growing list of tasks can make our minds feel like a battlefield. We fantasize about walking away, but reality soon hits: it's time to act. But where do we start?
We’re wondering the same thing. So let’s start by diving into the concept of "motivation." And don’t worry, as with every article we write (with heart, not ChatGPT), we’re sharing our best advices to FINALLY help you regain your motivation!
Understanding Motivation
Maybe you’ve never heard of Intrinsic Motivation, so let’s explain it simply. In life, we’re driven by two types of motivation: intrinsic and extrinsic. Intrinsic motivation is about doing something because it brings you pleasure and aligns with who you are or who you want to become (e.g., "I study art because I know I want to be an artist; it’s part of my essence"). On the other hand, extrinsic motivation is about doing something for a physical reward like money, praise, or competition.
While extrinsic motivation might seem more appealing at first, it doesn’t last long-term. In the 1970s-80s, researchers Deci & Ryan developed the Self Determination Theory (SDT). In one of his early studies, Deci asked participants to solve a puzzle, some for money, others for praise. The results showed that those who were paid gave up on the puzzle faster than those who weren’t.
SDT teaches us that relying on external rewards for motivation isn’t sustainable. Instead, we need to find purpose within ourselves to stay driven. This same principle applies to your studies or work: find the internal reasons that push you forward. Who do you want to become? What do you love about what you’re doing? How can it make you proud? These answers will help you go far!
Why is it so hard to stay motivated?
🫠 Procrastination > Motivation
Modern society, driven by relentless digital innovations, makes staying focused and motivated a real challenge. With glowing screens and visuals designed to capture our time and attention, it’s easy for motivation to fade when our tasks can’t compete with these never-ending distractions.
This is what we call procrastination. A 2007 study by Steel showed that procrastination often stems from fear of failure and perfectionism, pushing individuals to avoid difficult tasks. And when something feels too hard, what do we do? We end up scrolling on our phones or browsing the internet...
🗺️ Lack of clarity
How can you get motivated to do something when you don’t know where you’re going or what you ultimately want? This is a natural feeling, yet it’s so underestimated. A lack of clear goals can also block motivation. Researchers have shown that specific, measurable goals are crucial to staying motivated. Without them, efforts become scattered and lead to nothing concrete.
😮💨 Effort drains motivation
Ever heard of Ego Depletion Theory? To put it simply, our willpower functions like a muscle. Like any muscle, if it’s overused, it gets tired, or even injured, and stops working properly. The same phenomenon happens with our morale: if we’re overwhelmed by cognitive efforts, it can result in a general drop in motivation.
💥 Unsupportive environment
The last point that we often overlook: our environment and its impact on our motivation. According to a study, experts highlight that a lack of support and autonomy in our work or personal environment can greatly affect our intrinsic motivation. In other words, if your environment isn’t stimulating, it’s unlikely you’ll feel motivated.
So, how can we get motivated?
This article offers some common, tried-and-tested methods. We know that not all of them may work for you (depending on your personality, character, or professional situation), so feel free to check out our other blog posts for more advice!
🎯 Set clear, simple, and achievable goals
When we decide to make changes, we often set the bar too high, thinking that bigger challenges will lead to more motivation. But reality proves otherwise. If you don’t reach your goals quickly enough, instead of boosting your motivation, it will decline.
“You do not rise to the level of your goals. You fall to the level of your systems.” — James Clear
For example: If you want to start exercising, skip vague goals like "I’ll run three times a week." Instead, commit to specific, actionable steps: "On Monday, Wednesday, and Friday, I’ll run for 20 minutes at a slow pace between work and dinner."
🛠️ Break tasks into smaller steps
Think of your goals like climbing a mountain. If you focus all your efforts on reaching the top, it will seem impossible from the bottom. Too hard, too much effort, too many sacrifices. It’s easier to say, "It’s too tough," than to try. But if you break the journey into stages and say, "I’ll take it step by step, at my own pace," your mindset changes. Every step will count. Apply this thinking to your daily life. Break situations into simple, clear tasks that you can achieve easily. This will motivate you, and you’ll feel like you’re accomplishing a lot, leading to a rewarding end—your summit.
❓ Find your "Why"
If you’re always waiting for rewards to stay motivated, you’ll quickly find yourself in trouble. You’ll need bigger, longer, and more frequent rewards, and that creates a downward spiral.
“Working hard for something we don’t care about is called stress: Working hard for something we love is called passion.” — Simon Sinek
Instead, find your "why." Dig deep to discover the true reason behind your actions. Ask yourself why it’s so important to accomplish what you need to do. When you find this core reason, it will be easier to stay motivated, even when your motivation dips.
☕️ Create a routine
Motivation isn’t linear; it fluctuates. You’ll face highs and lows. But instead of being caught off guard, you can anticipate these shifts and better manage them. The best way to do this is by creating a routine: a structure you follow no matter what, especially during tougher times. Otherwise, you’ll fall back into procrastination.
A great approach is to schedule your day and identify when you struggle the most. At first, it may seem rigid, but think about it this way: what do we do when we procrastinate? We scroll on our phones! And what do we achieve? Nothing…
To avoid this, use a to-do app like Structured and combine it with Jomo, available for free on iPhone, iPad and Mac. With Structured, you list your tasks and organize your agenda. Jomo helps you block distracting apps during set times, so you can focus.
🤗 Surround yourself with the right people
When motivation is low, it’s helpful to surround yourself with people who can serve as role models. Don’t necessarily look to influencers; many don’t follow their own advice, and their lifestyle might differ greatly from yours. Instead, look to people within your own circle whose habits align with your way of life. You can also join online communities (Reddit often has great tips).
💝 Reward yourself
At first, I was skeptical about rewarding myself for doing things. It felt counterintuitive to staying motivated. But I found that I could use small parts of my day as rewards. Had a long day? I’ll treat myself to a pastry. Tough day? I’ll take a longer walk after work. I turned simple things into extra motivation boosts.
🤕 Be kind to yourself
If you’re feeling demotivated, take a moment to figure out why. Don’t beat yourself up immediately. Maybe your goals need adjusting, or you need a new approach. Remember, it’s not about success vs. failure—it’s about ups and downs. So don’t be afraid to be flexible and adapt to your changing needs.
In short, we often say that motivation comes with effort, and that’s partly true. The more you practice, the less effort it feels like. Gradually, the benefits will become your fuel. But at the start, you need to give yourself the push to begin, to generate that motivation.
