You’ve probably been excited about a million things before–a new goal to tackle, a new challenge to overcome, and a new version of yourself. But then you feel excited about these for a few days or so, and begin struggling with motivation.
As it turns out, staying motivated is an uphill battle for the majority of us. This can be incredibly frustrating, especially when you’re trying to turn over a new leaf after addiction. However, it doesn’t necessarily have to be a dead end. Once you understand why motivation is a struggle, you can learn how to gain motivation and retain momentum.
If you’re ready to take hold of your life, let’s begin!
WHY YOU'RE STRUGGLING WITH MOTIVATION
The reality is that several factors can affect your motivation. These can be a blend of psychological and environmental factors, such as stressful work deadlines and the pressure to achieve big goals.
Psychological Factors
Your brain isn’t wired to operate to constantly and incessantly work; instead, it craves instant gratification. This is because of a neurotransmitter in your brain called dopamine. Dopamine is a feel-good chemical that spikes when you anticipate a reward, such as when you’re setting new goals for yourself. However, this spike can fade when the reward feels too far away–your brain begins to think there is no point in continuing this task. And before you know it, you realize you’re struggling with motivation.
Environmental Factors
Your environment plays a big part in this, too. Being surrounded by clutter, distractions, and people who aren’t supportive may hinder your focus and make you feel demotivated. This includes residing in chaotic workspaces that cause your brain to go overdrive. When you’re constantly interrupted by small tasks such as picking up sheets of paper or reorganizing yoga mats, you may lose motivation before you even begin.
Mental Conditions
You may also find yourself struggling with motivation at work if you have certain mental conditions. For instance, think of ADHD. Do people with ADHD struggle with motivation? The answer is yes.
ADHD makes it difficult for you to prioritize, stay organized, and stick to tasks. It is also more likely that you’re surrounded by chaotic workspaces when you have ADHD, which can make things worse. This can be the case even if you tell yourself you want to work.
Mental conditions such as depression and anxiety may also drain your drive and make it difficult for you to work at all.
Practical Tips For Regaining Motivation
The good news is that despite the mechanisms of your brain and environment, you still have the power to address your lack of motivation. Understanding what’s holding you back is the first step, and then you can practice tips to get you going.
Here are a few you could begin with:
Break Tasks Into Manageable Steps
One of the easiest ways to get back on track while struggling with motivation is to break your tasks into smaller and manageable steps. Big goals can feel overwhelming, and the reward will feel too far for you to achieve. This often leads to procrastination and a slip of motivation along the road.
Instead, you want to divide your work into bite-sized pieces. See if you can tackle one section at a time and tick a check mark for every one you finish.
Set Specific And Achievable Goals
Setting specific and achievable goals is another strategy you can take up. For example, telling yourself to be healthier this year may not be the best. This is broad, lacks direction, and is difficult to measure. A better goal to aim for might be doing 30 minutes of exercise twice a week. This way, you know precisely what to do and can easily track your progress.
Create A Consistent Daily Routine
When it comes to motivation, staying consistent is crucial. Motivation may falter if you rely on an internal feeling or emotion, such as inspiration. A daily routine avoids this because your goal becomes an inherent part of your day. You can start practicing this with smaller tasks, such as journaling for 5 minutes before bed or planning out your day as you drink your morning coffee.
Use Motivational Quotes
Sometimes, all you need is a little inspiration to spark your motivation. Motivational quotes for struggling or reminders of what you’re capable of can serve as quick boosts on a bad day. You can print some, paste them on your desk or walls, or set them as your phone wallpaper.
Eliminate Distractions
Distractions such as physical clutter, social media notifications, or work interruptions can distract your focus and motivation. The good thing is that the remedies for these problems are simple. Clean your workspace, put your phone on “Do Not Disturb,” or tell your friends you’re busy and will get back to them later.
Reward Yourself
Remember that your motivation is strongly linked to your dopamine levels. The more dopamine, the more you’ll be able to work.
Rewarding yourself is one of the best ways to spark this dopamine. Celebrate when you’ve finally sent that email you’ve been dreading. Treat yourself after walking away from your office chair for the first time in the day. Give yourself a moment to relax and smile; motivation will come easier.
Focus On One Task At A Time
To maximize your productivity, focus on one task at a time. Humans are not built for multitasking, and attempting to do so will overwhelm you and reward you with less progress. Focus on a single task at a time, and you’ll find yourself finishing all your tasks more efficiently.
Reflect On Past Achievements
Think about the challenges you’ve already overcome for a minute. Now, remember the goals you have already achieved. You’ve done this before, and you can do it again. Allow these to remind you of your strengths and capabilities.
Seek Support
Don’t be afraid to seek support. Struggling with motivation happens to everyone. Seek a friend, a family member, or a professional you can talk to. Even nuggets of encouragement, laughter, and a comforting shoulder can make a huge difference.
In Conclusion
Struggling with motivation is normal, but knowing the factors that affect yours can be life-changing. Whether it’s caused by psychological, environmental, or mental factors, take comfort in knowing you can help yourself. In fact, you’ve probably already done it before.
By breaking your tasks into smaller steps, setting clear goals, and creating a consistent routine, you can have a fixed structure for work and retain your momentum. And if these don’t work for you, you can go out and breathe, eliminate distractions, and give yourself a treat.
And even then, remind yourself that your motivation will naturally come in waves. It will still count even if you’ve done less today than yesterday. Need someone to explicitly help you out? Visit us at Cielo Treatment Center for an encouraging slap on the back!
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