Now that we are 4 weeks into the New Year do you feel that you have lost your motivation? Can’t find your Mo-Jo? Did you start off the year with tons of enthusiasm, and now you are doing a slow crawl? Do certain days of the week seem harder than others?
Perhaps you set your expectations to a level of being unrealistic. Your to-do list is pages long?
You have set goals in all different areas of your life and you can’t keep up. (Diet, Exercise, work routines, etc.)
Set attainable goals that are measurable and realistic. For example if your to-do list has 20 items on it, and you can only realistically finish 10 things, then make your list shorter. This way you feel like you have accomplished your goals. When you are constantly feeling like you aren’t getting ahead, you can kill your enthusiasm and hence your motivation.
Schedule your Motivation
One article by James Clear states – Schedule your motivation – “A lot of people never get around to writing because they are always wondering when they are going to write next.” You could say the same thing about working out, starting a business, creating art, and building most habits.
- If your workout doesn’t have a time when it usually occurs, then each day you’ll wake up thinking, “I hope I feel motivated to exercise today.”
- If your business doesn’t have a system for marketing, then you’ll show up at work crossing your fingers that you’ll find a way to get the word out (in addition to everything else you have to do).
- If you don’t have a scheduled time when you write every week, then you’ll find yourself saying things like, “I just need to find the willpower to do it.”
Stop waiting for motivation or inspiration to strike you and set a schedule for your habits.
You need to set rituals, not just schedules. Doing the same thing daily and following through with it. A repeated behavior.
Something outside of you
Nick Wignall is a supervising psychologist and he brings up a great point – that it’s usually more helpful to think of motivation as something outside of you, not inside of you. When we think about motivation as something external to ourselves, it decreases the likelihood that we start beating ourselves up for “being lazy,” “not having our Sh!t together,” “never sticking to our goals,” etc., which of course only make us feel worse about ourselves, and as a result, less likely to take action toward our goals. – Less Negative self-talk is key.
He uses the example of why isn’t going for a run or to the gym pulling you off the couch. It’s not that you don’t have enough energy or that you lack motivation, in fact he states in this situation you have too much motivation.
The comfort of the couch, for example, has a really strong pull in the opposite direction of the gym. Combine that with the pull of enjoyment at watching Netflix and together they outweigh the pull of the gym.
He wraps it up with “the best way to reach our goals is to stop pushing harder and get smart about removing the things that are pulling us in the opposite direction.”
Given these points
Do you see yourself scheduling your motivation and removing distractions that are stopping you from accomplishing your goals?
Perhaps a different perspective will change things.