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What Do We Mean By Motivation?

There are several different definitions of motivation, including various types of motivation. For those that are motivated by daily activities to reach or avoid a specific outcome are extrinsically motivated. This could be turning in your homework to get a passing grade. For those that are motivated by a personal or internal drive, such as reaching a goal that you set for yourself, this is intrinsic motivation. For those motivated by relatives or loved ones, this is known as family motivation.

Regardless of the type of motivation—whether you are seeking or avoiding a specific outcome—this is the process that guides us towards goal-oriented actions, a change in behavior, or feelings that allows us to obtain our desired objectives. Simply put, motivation is the desire to do something.

Why Do We Struggle With Motivation?

Often, it’s not that we lack the desire to do the task, but instead, we struggle with where to begin. Many times, taking the first step is the hardest—whether that is writing an introduction for a paper or the first brush stroke on a blank canvas. This difficulty to begin can often appear when you are feeling overwhelmed. This high level of stress causes inaction and destroys motivation and stalls progress. Instead of feeling motivated and energized, you feel anxious and experience inattentiveness. Feeling unfocused can further lead you to feeling uninspired and disinterested.

Each one of these feelings, whether alone or compiled, can have a detrimental effect on your mental health, as you tell yourself that having this slump is somehow your fault. By mentally kicking yourself with negative talk, we throw self-compassion at the wayside and spiral deeper into this turmoil we find ourselves in.

Lack of motivation doesn’t have to come from a clear or singular point. Ask yourself: What do you want? What are you seeking from this situation? If you lack the motivation to complete a work project, ask yourself why? The reasoning should go beyond the typical: “To turn it in” or “To not get fired.” What outcomes could you see as a result of finishing this project? Accolades at work? A possible promotion? The ability to make more money? Creating a better work/home life balance? All of these could be possible outcomes to get yourself motivated mentally and stay motivated.

Still struggling with finding the inspiration to get motivated? Try these tricks if you need inspiration to motivate yourself.

8 Tricks to Get Inspired When You're Lacking Motivation

Write Down Your Goals

Let’s start by discussing one the largest blocks to inspire creativity and motivation. What do you want? Not just on a surface level, what do you really want? What is the the end result that is going to light a fire inside you?

Instead of simply stating your goals, write them down. Place them in an area of your home or office where you can see them each day and remind yourself why you are working towards this goal. The act of writing down each goal makes it feel more tangible and concrete. When you write down a goal, it creates the start of an action plan that you can build upon.

Create a Vision Board

Now that you have created a concrete objective, start planning on how best to accomplish this goal! One of our favorite places to get inspiration is by creating a personal vision board. This board can be filled with ideas and pictures of what your desired outcome looks like. What does the end result look like to you? This exercise of visualizing success can be an invaluable tool to create an identity for your goal. It allows you to creatively put your desires, values, inspiration, and vision down on paper to create the desired narrative. Plus, for visual learners, this activity can be essential to truly see the goal and make it a reality.

Break Tasks into Manageable Tasks

If your struggle is simply getting motivated to work, this is the first task to focus on. The onset of a new project or goal can, at times, feel overwhelming and intimidating. However, don’t less this derail you for working towards completion.

If you don’t know where to begin, you may find yourself unwilling to commit to focusing on the task at hand. To put this motivation strategy into action, start by writing the end goals of the task or expected/desired outcomes. Working backwards, how can you break this task down into smaller tasks? Is it possible to divide the workload or outsource any of the tasks that you feel uninspired by?

By dividing the larger task into smaller, more manageable pieces, you can more easily manage your time and stay motivated.

Create a Roadmap to Success

Now that you have the largest goal broken down into individual, manageable tasks, ask yourself: How can I best be successful? Perhaps this is inspiring yourself to set aside time in your day to work on a personal goal. This could look like setting your alarm an hour earlier to schedule time to journal, read, or workout. This could also take the form of writing and building a project structure for dedicated tasks and time allotted.

If this goal has a deadline, such as a work project, create a timeline that allows you to complete each task at a pace that does not cause additional worry and anxiety. Break it down into daily and weekly goals to create a series of mini-goals that allow you to adjust as needed.

Tip: If you struggle to stay motivated on a specific task, or find yourself easily distracted, set a timer for yourself for a short interval (10-15 minutes) to work diligently and efficiently. When the timer goes off, allow yourself to take a short break before getting back into your routine.

If the goal has no set timeline, such as a self-care or wellness goal, create a series of checkpoints for yourself. This allows you to check-in with yourself and address any successes or struggles that you may be having. It’s important to be honest with yourself that you can continue or correct course if need be. These check-ins can also act as mini victories that you can celebrate to keep yourself inspired and motivated to continue working towards the overall goal. Rewarding yourself as you proceed can provide a positive incentive to continue your pursuit.

Tip: Do not punish yourself if you did not reach the goals that you wanted for each checkpoint. These are simply opportunities to take an objective look at your progress and evaluate. There is no all-or-nothing approach to goal-setting. If something isn't working for you, addressing the problem and correcting it will allow you to come to a far more successful outcome than simply giving up. Remember: We are all on our own path and there is no wrong way to journey.

Creating action items is an important step in your overall execution plan and can be a crucial step in following through on a long-term goal.

Take a Mental Break

Do you ever feel like you are endlessly staring at your computer screen but still coming up empty? This simple motivation tip can be an easy way to stay motivated. It is not a surprise that large tech companies, such as Google, have creative break rooms for employees to step away from their desks. According to a study by Draugiem Group, the ideal work-to-break ratio is 52 minutes of work, with 17 minutes of rest. This, they concluded, increased focus and productivity. This strategy allowed employees to stay motivated for longer and, as a result, take control of their workday.

Taking a mental health break can also inspire a person. Have you ever found yourself focusing on a task but nothing seems to be clicking? The ideas feel stagnant; the creativity is lacking? Perhaps you have been overcome by perfectionism and can’t get it just right. Have you noticed that you when you step away from the project and return to it later, that you feel refreshed and inspired to begin? This act of stepping away allows your brain to reset and when you return, can refocus with a new set of eyes that are no longer clouded by fatigue.

Switch Up Your Location

Many times our surroundings can feel oppressive. With many of us working from home, our office may now look like a coffee table or a desk haphazardly set in the corner of a bedroom. Additionally, when at home, we are more prone to distractions, such as dirty dishes or the enticing whisper of our television. This can cause you to lose focus and thus, motivation.

Much like taking a mental break, try breaking away from your standard working environment and try a new location. If it’s possible, move your computer outdoors to take in fresh air and a more relaxing atmosphere. Try working from a coffee shop, library, or shared workplace.

If you are struggling to find the motivation to workout or achieve a health-related goal, switching up your surroundings is equally as valuable. Find it difficult to workout by yourself? Try taking a class with an instructor that motivates you or you find inspiring. If you are bored with your current workout routine, try signing up for a different class or experimenting with at-home workouts. If you find it difficult to wake up early in the morning, try switching your workouts to the afternoons or evenings to give yourself a new experience. Breaking away from your normal routine can inject new life into a stagnant schedule.

Give Yourself Grace

Ultimately, we are all human. We will not get it right the first time. We will make mistakes. Do not beat yourself up because it is taking longer than you thought that it would. For each of us, this is a learning experience and there is no perfect course of action. The only mistake is to allow yourself to become so overcome by fear and anxiety that you stop working towards your goals. Know that you are not alone and that others may be struggling equally. Give yourself grace to not always have the right answer and allow yourself the opportunity to grow.

Ask for Help

When in doubt, ask for help. There is no shame in asking a friend or colleague for guidance and reassurance. Surrounding yourself with a supportive community can make any goal more manageable and achievable. The saying, “It takes a village,” is especially relevant. Create accountability partners that keep you on task and remind you of your goals. Find people who share common goals and similar values as you and work together towards a collective goal.