Inspiration is like a sorceress expectation and doesn’t have to be something you find. In fact, most of the time, starting an action comes before it gets inspired. We have some advice for you so that you do not fall into this mistake that many do.
First, think about the possible reasons why you might struggle if you are not motivated to complete or even start a task. Then, create a plan to help motivate you to take action. Remember that not every strategy works for everyone or in all situations. Do some behavioral testing to see which strategies best help you achieve your goals. Here are some tips that might help.
One- Work like an inspiration
You can strategize to make yourself feel inspired by changing your behavior. Behave like you can inspire and your actions can change your feelings. For example, wait for inspiration from not sitting on the sofa after your pajamas all day, walk after the dress. You will find that taking action will increase your motivation, which will make it easier to continue. So ask yourself, “What do I do now if I feel inspired?” Think about what to wear, how to think, and what to do. Then do these and see if your level of inspiration increases.
2- Argue otherwise
As you struggle with motivation, you’ll probably find a long list of why you shouldn’t take action. You may think, “It will be very difficult” or “I will never finish it anyway”. This kind of thinking will shrink you. Try to argue the opposite. When you think you will fail, discuss all the reasons why you can succeed, or when you think you can’t finish a task, list all the evidence that you can complete the task. Discussing otherwise can help you see both ends of the spectrum. It may remind you that an overly pessimistic conclusion is not entirely true. Things may be better than you expected and you may find that developing a more balanced outlook will help motivate you to try harder.
3- Develop self-empathy
You may think that being hard on yourself is the key to staying motivated, but hard self-criticism won’t work. Research shows that self-empathy is actually much more motivating, especially when dealing with challenges. So instead of beating yourself up for mistakes, create a kind internal dialogue. This does not mean that you have to repeat exaggerated positive statements like “I am the best person in the world”. Instead, healthy self-empathy maintains a balance of self-acceptance and self-improvement. Honestly admit your mistakes, mistakes and failures. Talk to yourself like a faithful friend. Ask yourself, “What would I say to a friend who has this problem?” You will probably be more kind to someone than yourself. In addition, train yourself to help. Practice using self-talk that encourages you and helps you overcome adversity.
4- Use the 10 minute rule
When you are afraid to do something like an hour walk on a treadmill, you have no motivation to do it. However, you can reduce your fear by proving to yourself that the task is not as bad as you think, or that you have the strength to endure better than you can imagine. The 10-minute rule can get you started. Promise yourself to do what you are afraid to do for only 10 minutes. When you arrive at 10 minutes, ask yourself if you want to continue or leave. You will probably find that you have enough motivation to keep going.
5- Walk in nature
Fresh air, climate change and a little exercise can work wonders for your motivation. In contrast to a busy urban street, walking in nature can be especially beneficial. So go to a park or botanical garden instead of walking on a crowded street. Being surrounded by nature can give you emotional release to feel more inspired than before to return to your project.
৬- Pair it with something you enjoy
Your emotions play an important role in your motivation level. If you are sad, upset, lonely or anxious, your desire to cope with a difficult task or to complete a tedious task will be lost. Improve your mood by adding some fun to something you are not inspired to do. You will feel happy and look forward to doing the job by pairing it with something fun on a regular basis.
Here are some examples:
- Listen to music while running.
- Call a friend and talk while cleaning the house.
- Light a scented candle while working on your computer.
- Rent a luxury car when traveling for business.
- Invite a friend to work with you.
- Turn on your favorite program while laundry folding.
Just make sure your fun doesn’t diminish your performance. For example, watching TV while typing can confuse you and slow you down. Or talking to a friend while cleaning the house can be so confusing that you can’t concentrate on what you’re doing.
7- Manage your to-do list
It’s hard to stay motivated if your to-do list is overwhelming. If you feel that there is no hope of getting everything done, you may not want to do anything. Remember that most people underestimate how long it will take them. It can backfire, causing them to lose their motivation. Look at your to-do list and decide if it’s too long. If so, get rid of unnecessary work. See if other tasks can be moved to another day. Prioritize the most important things on the list and take them to the top. A small change in your to-do list or the way you view your to-do list can help you make your tasks more manageable. As a result, you may feel more motivated to get started.
8- Take care of yourself
If you do not take care of yourself, you will fight with motivation. Lack of sleep, poor diet and lack of leisure time are some of the things that make walking during the day more difficult than before.
Create a healthy self-care plan that lets you take care of your mind and body:
- Exercise regularly.
- Drink water and eat healthy food.
- Make time for leisure and recreation.
- Use healthy coping skills to deal with stress.
- Avoid unhealthy habits such as overeating and excessive alcohol consumption.
9- Reward yourself for working
Create for yourself a small reward that you can earn for your hard work. You may find that focusing on rewards helps you stay motivated to reach your goals.
For example, if you have a long writing assignment for your class, you can solve it in a few different ways:
- Write 500 words and then pause for 10 minutes.
- After working out for 30 minutes, eat a piece of chocolate.
- Write a page a day and remind yourself that once you’re done, you’ll have free time to do whatever you want.
- Study for 20 minutes and then check social media for 5 minutes.
- When you have finished your article, allow yourself to go out with your friends.
Consider whether you will be more motivated by smaller, more frequent rewards, or a larger reward for an entire task. You may want to try some different strategies until you find the one that works best for you. However, make sure that your rewards do not waste your effort. Rewarding your hard work in the gym with a sweet treat can backfire and unproductive bad habits will lower your motivation in the long run.
Everyone struggles with motivation issues from time to time. However, how you respond to your lack of motivation is important. Be kind to yourself, try strategies that increase your motivation and ask for help if you need it.
Amy Morin. “What to do when you have no inspiration”. Retrieved from https://www.verywellmind.com/what-to-do-when-you-have-no-motivation-4796954 (23.05.2022).