Great things, for the purposes of this article, are the things you feel great about, be they big or small. But sometimes it's challenging to get motivated and stay motivated, even about the things you really want to do. You set goals, make plans, get excited, but then procrastinate when it comes time to do something. The result often is disappointment with yourself, dissatisfaction with life or career, and discouragement about changing your future.
Those who know me will tell you that I'm a highly self-motivated and determined person. But there have been plenty of times when I had to pull out the big guns to motivate myself to the finish line. Years ago, for example, I started a biweekly writers group to push myself and other writers to churn out something new on a regular basis. After tons of tinkering, I remember finally finishing my first book. I felt amazing. Motivation is not just about the initial push to get started, it's also about the momentum that carries you through to the end.
If you find that you're good about the planning process, but awful about acting on those plans and bringing them to fruition, there might be a disconnect that you don't understand how to address. Fizzling motivation can indicate that a negative headspace or heartspace has formed around the action you need to take, or it can be the result of negative self-talk and doubt about yourself or your end goal. For example, you might think you're put off launching your business because you dread the responsibilities involved, when really (or additionally) it could be that you unconsciously are terrified that you and your work will be rejected—and you think you couldn't bear it if that happened. These kinds of hidden motivation crushers come up often when my coaching or psychotherapy clients feeling blocked or unmotivated but don't know why.
The good news is, you can master the ability to get and stay motivated to do anything. If your ability to tie your planning and action phases together is strong, you'll excel greatly.
Here are 5 simple steps to enhance your motivation and your results in life:
- Give your attention to those things under your control. You can't control much in life, so your focus is best invested on those things you can control. Doing otherwise will often lead to feeling overwhelmed, defeated, or like you're waiting perpetually for life to finally give you a chance. Sometimes, however, it's hard to know where to draw the line between what you can and cannot control. For example, receiving a promotion, technically, isn't under your control. However, the behaviors that improve your odds of being promoted are under your control. Put your time, energy, attention, intention on the things you can nurture and shape. Avoid wasting resources on things you can't influence.
- Find a purpose that inspires you. Working on the weekend to complete a report might not sound enjoyable, but if taking the time to create a spectacular report could lead to the promotion you've been dreaming of, it's easier to get motivated. Likewise, you might not like to work out, but the prospect of being healthier, more attractive, or fitting into an old outfit for a wedding might be motivating to you.
- Avoid judging the task or activity in the short term. Think about the long-term payoff.
- Find a way to take inspired action to keep your momentum going.
- Doing something for others can be a great source of inspiration. How does your goal benefit others? Let that motivate you.
- Focus on small wins. Imagine having a goal to lose 50 pounds over the next year. After two hard weeks of hitting the gym, avoiding late-night snacks, and drinking only water, you've lost a total of two pounds. You're right on schedule, but you realize that you still have 48 more weeks and pounds to go. Suddenly, it seems daunting and it's easy to burn out early in the process. Focusing on losing the first pound, and then the second pound, and so on can help keep your head in the game.Break big goals into smaller pieces. Depending on your ability to focus, it might be necessary to break up your goal into segments that last anywhere from one week to 12 weeks. This way your brain can experience success and logically see a positive long-term outcome. You're less likely to procrastinate if the path looks doable.
- Act first. It's a mistake to wait for motivation to strike or wait until conditions are "perfect." You might find yourself waiting for a long time. Avoid thinking too much about the work to be done. If you wait too long to get started, procrastination becomes more likely. Get started before you have a chance to get in your own way. Every minute you wait under the guise of "planning" or "strategizing" zaps what little motivation you may already have. You'll find that motivation is easier to experience after you've acted because action generates momentum! Jump up and get busy!
- Elevate your mood. It's harder to be motivated when you're in a bad or low mood. Studies have shown that a negative mood increases procrastination behaviors.
- While procrastination might seem to make you feel better or ease your mind in the short term, it's at the expense of your future. Put yourself into a better mental state and procrastination will become less likely. Listen to the right music, reading inspirational quotes, or talking to a friend are some things that can help you get in the mood.
- Happiness increases productivity and success. Research suggests that nothing is more motivating than progress in a meaningful endeavor. Keep track of your progress to help increase happiness.
You can make the most spectacular goals and plans, but without motivation (and momentum), you'll still come up short. Learning to manage your motivation is a key component of accomplishing great things. Motivate yourself and you can do anything.