Finding it hard to exercise, complete that new assignment or even just get up on time?
We’ve all been there. Finding motivation to do daily tasks or change habits isn’t as easy as we’d like it to be. Sadly, it can be affected by factors such as burnout, feeling overwhelmed or stress.
Before starting or continuing goals and habit changes, here are some tips to try and things to know.
Strategies to find motivation
The Washington Post shares science-based strategies to find motivation to complete your goals.
1. Identify what you want to do and why
Studies indicate that self-determination theory, which involves focusing on the quality rather than the quantity of motivation, plays a significant role in behavior change. Boost the quality of your motivation by reflecting on the reasons behind your desire to eat healthier, exercise regularly and modify other habits.
Individuals experience the highest level of motivation when they possess autonomy (feeling that the decision to change is their own rather than being pressured), competence in making the change and connection with others. Understanding the personal value, meaning or usefulness of the change enhances the likelihood of sustaining motivation.
2. Talk yourself into it
Motivational interviewing, as suggested by William R. Miller, a psychology and psychiatry professor at the University of New Mexico and author of “On Second Thought: How Ambivalence Shapes Your Life,” can enhance your sense of autonomy and competence in habit change. This approach encourages you to delve into your personal motivations for change and what actions you’re prepared to take to achieve your goals.
Consider the following questions:
- What are my top three reasons for pursuing this change?
- How significant is this change to me?
- What initial steps have I already taken toward this goal?
- What am I willing to commit to in order to make this change?
- What specific actions will I take moving forward?
3. Map out starting steps
Begin with small, manageable actions. For instance, if you aim to establish a consistent walking routine, you might begin by taking a stroll around your backyard or simply putting on your walking shoes.
This initial step acts as a form of mental jujitsu, yielding a surprisingly significant impact despite its small scale. The momentum generated by this simple action often facilitates the transition to subsequent steps with minimal resistance.
4. Make it enjoyable
If you face difficulties with self-control, consider using a technique known as “temptation bundling.”
This method allows you to indulge in a guilty pleasure only while engaging in an activity you aim to turn into a habit. For instance, if you want to exercise more frequently, reserve a captivating book or a specific TV show for when you’re using a stationary bike or elliptical machine. Similarly, if your goal is to cook healthier meals, reward yourself with your favorite podcast or beverage while you’re working in the kitchen.
5. Piggyback certain actions
If you connect a desired habit to an existing routine (an anchor), you can establish built-in cues or reminders to engage in it. For instance, you might decide to do a set number of push-ups or planks right after getting out of bed in the morning, or opt to take the stairs instead of the elevator whenever you encounter them.
By allowing one action to serve as the catalyst for another, the new behavior gradually becomes automatic.
6. Spend time with good company
Immerse yourself in the company of individuals who embody the habits you aspire to develop.
Seek advice from someone who maintains a nutritious diet about how they navigate healthy eating at restaurants, or inquire about the strategies a busy colleague employs to prioritize exercise while traveling for work. Upon learning their methods, try using them in your own life.
7. Be patient
The time frame for habit formation varies greatly depending on the individual and the activity, often longer than people anticipate. Remember that it’s OK if it takes time.
How can we stay motivated?
Although initiating goals begins with finding motivation, and despite understanding the necessity of patience, maintaining motivation is not always guaranteed. Try to:
- Find a support system. Surround yourself with people who will encourage you while providing accountability, per Forbes.
- Frequently assess your goals and track your progress. Witnessing your advancement serves as a powerful motivator and enhances your self-confidence, according to Health Direct.
- Keep setting new goals for yourself. Consider what you want to accomplish in the upcoming week, month and year. Address one goal at a time to prevent feeling overwhelmed, per Health Direct.
Why do we struggle to find motivation?
Sometimes finding motivation is hard, not because we are lazy but because of underlying problems. According to Better Help, if you have any of the signs below, consider looking at your goal again to see if it is manageable and take time for self-care.
- Struggling to initiate tasks or projects.
- Procrastination.
- Feeling low on energy and enthusiasm.
- Losing interest in previously enjoyed activities.
- Engaging in negative self-talk and doubting oneself.
- Experiencing more absenteeism or tardiness.
If you’re wondering whether your difficulty finding motivation stems from laziness, it’s important to recognize that persistent laziness can sometimes be a symptom of an underlying issue like depression. In such cases, it’s advisable to seek support from a therapist, wellness coach or doctor for assistance, as recommended by My Well Being.