10 Ways to Kick Start Your Goals When Your Motivation is at Zero
How to fight through your inertia and embrace the little wins
I have perfected excuse-making. I am an expert. Whether external (it’s raining) or internal (I’m tired), if an excuse exists, I’ve used it to get out of big tasks, little tasks, and everything in between.
The consequences of my excuse-making are unpleasant outcomes, like gaining weight. I miss deadlines. I wear leggings and a ponytail too many days in a row. The oil in my car gets gunky.
The frustrating part is I know the to-do list is long and important, but it’s as though my feet are encased in concrete: I can’t move. I am stuck.
Do you suffer from periods of little or no motivation?
Motivation comes and goes
This motivation see-saw is a lifelong problem. I’ve had long stretches of productivity and success. In these times I’m fit, healthy, and happy. The house is pretty clean and I’m making time for friends and remembering birthdays.
These halcyon days haunt me on my off days (weeks, months).
What was the difference?
How can I tap into that?
More importantly, what went wrong?
We are the sum of all the things that fill up our time. The more time we spend on activity X, the more it defines us and distracts us from activity Y. If too many of our X activities are unproductive and the Y’s get ignored, we’ll start a laziness trend that’s hard to break.
How to dramatically boost motivation
The key to sustained and constant motivation is spending most of our time engaged in activities that move us forward, and catching ourselves early when we start losing focus.
Next time you’re in a rut and the breakfast dishes are in the way of your dinner prep, try one or more of these ideas:
1. Turn off the TV. When I’m deep in a rut, Netflix is there. I can trade my reality for someone else’s. The binge-watching trend is socially acceptable so I convince myself it’s fine to pass a few hours (days) watching. It isn’t, though. You have to turn off the TV. The first week is the hardest. It will seem really quiet and boring. Don’t worry. You’ll fill that entertainment vacuum with something more productive.
2. Get out of bed. I sleep in when the low energy vibes are strongest. Rest begets rest. I tell myself I’m just tired, fatigued, recharging my batteries. This could not be further from the truth. The rest is making me more tired. Sometimes I combine Netflix with bed. Entire Saturdays have passed with no other progress than finishing another season of Yellowstone. When you’re in it, this feels good. When you step away from it and let time pass, you feel ashamed. Try to get out of bed at the same time every day. Oh, and make your bed. If it’s made nicely, you won’t want to disturb it.
3. Move your body. Take a walk. Do some yoga. Anything to get the blood flowing. It doesn’t have to be a zero-to-sixty-in-one-second proposition — no one is suggesting you run a marathon. Instead, aim for 30 minutes. Keep it really simple and just move. Eventually, you can define this more. Are you a runner? Do you prefer group classes? Do you want to try something new like swimming or surfing? Don’t overthink it. Just move.
4. Quit drinking. Before I quit drinking altogether, I used to reach for a daily glass of cab at 5:00 pm. It signaled the transition from whatever I did all day to an evening of — you guessed it — rest and relaxation. Sadly I’d convince myself I earned this evening ritual. Most days, on the off days, I didn’t even come close. Alcohol dampens me. My energy level plummets and I feel inflamed and tired almost immediately. My advice? Put the cocktail down, at least until you get your mojo back.
5. Control your schedule. Nothing is worse than a brain full of unfinished chores. This creates massive overwhelm which is paralyzing. You are walking around in a state of constant low-level anxiety trying to remember everything you need to do while worrying you’re forgetting something. Do a data dump: get a pad of paper and write down everything you can think of that needs to get done, from the big (figure out what to do with my life) to the small (schedule a dentist appointment). Write down the problems you need to solve and the resources you need to cross them off once and for all. Emptying your brain is critical. Do this nightly before bed for a more restful sleep.
6. Change your surroundings. Are there dishes in your sink right now? Has that load of laundry been sitting in your dryer waiting to be folded for a couple of days? When the motivation fairy abandons me, my house slides into a mild state of disarray that triggers unease in my gut. The condition of my house reflects the condition of my brain and my life. It’s a visual reminder of how undisciplined I’ve become. It’s at these times we have to remember: order isn’t boring. Order is calming and centering. Organized, productive people need an orderly house to stay focused. Unmotivated people don’t. But how to even begin? Try this trick: set a timer for 15 minutes. Bust a move and clean up as much as you can within those 15 minutes. When the timer goes off, you’re done. I guarantee your house will look better and this little burst of activity might end up being a kick-starter to more good habits.
7. Keep yourself well-groomed. A daily shower habit seems fundamental, but sometimes those jammies can double as an outfit when we’re slumping. You know those days when it’s suddenly 3pm and you’re still in your pajamas? Putting on roomy lounging clothes gives us the illusion that we are not getting pudgy or soft. It also tells our brain that it’s still relaxation time. So shower. Shave. Wash your face. Do your hair. Put something nice on. If you want to be an active, busy person a good first step is to look like one. You can fool your brain until it starts serving you again.
8. Eat for fuel. Oh, food. The comfort of a warm, hearty meal is unquestionably my Achilles heel when I am low on willpower. What feels better than a belly full of mac and cheese or — my favorite — a giant burrito. Skip the burrito. Go back to an eating pattern that worked during a more productive time in your life. Re-adopt those habits and until you are more active.
Try limiting choices. Eat the same things every day — this will be easier for you during times of low energy. The less thought you put into what you eat, the easier it will be to follow the plan. Try my famous Million Dollar Smoothie:
9. Immerse yourself in positivity. Be sure you do this right because if you let the wrong messages in, they will have a negative effect. Trust me. There is nothing worse than listening to the podcast of a dude that lectures you about getting stuff done when you’re in this frame of mind. There’s a time and a place for him, but it isn’t now. Focus on the little bits of wisdom that let the light in. I love inspirational quotes for this reason. Small doses of goodness balance my lethargy. There are also podcasts, YouTube videos, audiobooks…find what works for you. The goal is to control your inputs and remove negative influences so positivity becomes your normal.
10. Know when to seek help. If your lethargy persists, it may be a sign of something bigger than just a slump. Find someone to talk to about how you’re feeling. There are so many great options today. Try Talk Space or Better Help. But please, if you’re heart tells you something isn’t right, don’t wait. Get help.
Periods of downtime are fantastic for so many reasons. That’s why we vacation and unplug. It’s when that downtime becomes a lifestyle that we have to dig deeper and find a way to recharge and reset. I hope these tips work for you next time you find yourself Netflixin’ too often.
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