Many people need more motivation, especially on gray winter days. Low motivation can be a symptom of depression, but it can also happen on its own. Struggling to get things done is often a normal part of life and not something to be ashamed of. There are a few things that can help when tasks are starting to feel difficult to accomplish, or you just need more drive to get things done.
Break the Task Into Smaller Pieces
If you have a big task that you need to get done, try breaking it down into smaller, more manageable pieces. That feeling of being overwhelmed by a task can keep you stuck and stop you from even starting the task. Breaking it down into smaller, more achievable steps can make a task feel less daunting. Doing things in smaller steps allows you to celebrate completing each step.
For example, if you struggle to get laundry started, you could gather all your dirty laundry in one space. That in and of itself is an accomplishment! Then, you could put the laundry in the washing machine; you don’t even have to start it. Eventually, you’ll go on to start it, move it to the dryer, fold it, and put it away. Taking each of those steps one at a time without pressure to complete it in a certain amount of time can help you get started and ultimately get the task done.
Focus On Progress
Focus on progress, not perfection. Take your time striving for an attainable, perfect outcome. Please wash, dry, fold, and put away all your laundry in one afternoon, but it’s okay if that doesn’t happen. Instead, acknowledge and celebrate your progress, no matter how small it may seem. This fosters a sense of accomplishment and keeps you motivated. Remind yourself that simply getting laundry started is a win and that your small steps will help you finish the task.
Emphasize Self Care
Make it a priority to get enough rest, eat nutritious meals, and engage in regular physical activity. These habits are crucial for your overall health and can significantly boost your energy and motivation levels. Neglecting these basic needs can lead to tasks like laundry being pushed to the bottom of your to-do list. By ensuring you’re well taken care of, you’ll have the energy and drive to tackle tasks like laundry.
Use A Reward System
Encourage the use of a reward system. Completing even small tasks is an achievement that deserves recognition. Consider taking a break to do something you enjoy, treating yourself to a small indulgence, or simply acknowledging your accomplishment. A reward system can help you stay motivated and on track with your tasks. You know yourself best, so choose a reward that will keep you motivated!
Try Positive Self Talk
Stress the power of positive self-talk. Negative thoughts can often contribute to feelings of low motivation. Recognize these thoughts and challenge their validity. Are these learned behaviors? Do they only occur when you’re faced with a task? Reframe them into positive and encouraging statements to shift your mindset. Speaking to yourself in a positive way can significantly increase your motivation and drive to complete tasks. Believing in your ability to complete a task can help kickstart your brain into action.
Use Your Village
It’s always good to seek support from others. Talk to a trusted friend, family member, therapist, or counselor about your lack of motivation. Sharing your struggles can be helpful, and a confidant can offer support and encouragement. The concept of body doubling here can also be beneficial. Body doubling is a strategy that involves having another person present while you work on a task. This person, known as the body double, can handle the task without help. Their presence can be enough to improve your focus, motivation, and accountability. Can you ask a friend to come over and talk to you while you fold your laundry?
Body doubling has been shown to increase motivation for a couple of reasons. It provides increased social pressure. Knowing that someone is watching you can help you feel more accountable and motivated to stay on task. It also reduces distractions. Having another person in the room can help reduce external distractions, such as scrolling through your phone or mindlessly watching TV when you are trying to complete a task. It improves your focus. The presence of another person can help you stay focused on the task at hand and avoid getting sidetracked. It also provides a sense of companionship. Working alongside someone else can help reduce feelings of isolation and loneliness, which can be especially helpful if you work from home or don’t have much social interaction.
Reach Out To A Therapist
You can also consider reaching out to a therapist if you feel like you need some extra support. If your low motivation is persistent and interferes with your daily life, it may be beneficial to seek professional help from a therapist or counselor. They can help you identify the underlying causes of your low motivation and work on skills to help you navigate it.
We have a wonderful team of therapists at Heartland who want to support you wherever you are. If you are struggling with low motivation, one of our therapists could be a great resource and help you identify ways to improve your motivation. Reach out to one of our therapists at Heartland to schedule an appointment at 816-287-0252. You can also email us through our website. We’re here for you and want to be a supportive part of your journey.
