Let's Talk Motivation
Let's Talk Motivation:
What It Is and How to Boost Yours!
Hey there! Let’s dive into something we all need a little more of from time to time: motivation. You know, that spark that gets us up and moving, driving us toward our dreams and goals. But what exactly is motivation? And how can you reignite it when it feels like it’s taken an extended vacation? Let’s chat.
Motivation is basically the why behind everything we do. It’s the force that kickstarts, steers, and keeps our goal-oriented behaviors on track. Whether it’s a biological need, an emotional push, or a social or cognitive nudge, motivation is what powers us to take action. So, if you’re chasing a goal—whether it’s acing a test, running a marathon, or finally organizing that closet—motivation is your best friend.
Types of Motivation: What Gets You Going?
Not all motivation is created equal, and understanding its different flavors can help you figure out what makes you tick.
- Extrinsic Motivation: This type comes from outside of you—think rewards like money, trophies, or even a pat on the back. If you’ve ever pushed through a project for the promise of a bonus or tackled chores for some well-earned praise, that’s extrinsic motivation in action.
- Intrinsic Motivation: This one’s all about what’s inside. It’s doing something just for the joy of it. Maybe you’re solving a challenging puzzle simply because it’s fun, or taking up painting because it’s your happy place. That’s intrinsic motivation at work.
The Building Blocks of Motivation
Researchers have identified three main components of motivation, and these are what keep us moving toward our goals:
- Activation: This is the moment you decide to do something. For example, signing up for a new class or deciding to start a fitness journey.
- Persistence: Life’s challenges? Meet persistence. It’s the grit that keeps you showing up, even when the going gets tough—like attending a class despite being exhausted.
- Intensity: This is all about the effort you bring to the table. Are you just skimming the surface, or are you diving in deep? For instance, one person might barely study while another pours their heart into the material, joins discussions, and seizes extra opportunities.
Your unique mix of these three will shape how far you go and how much you accomplish.
What If Motivation Goes MIA?
Don’t sweat it if you’re feeling stuck. We’ve all been there! The good news is there are plenty of ways to find your mojo again. Here are some friendly tips:
- Focus on What Matters: Take a closer look at your goals. Are they aligned with what’s truly important to you? Prioritizing meaningful goals can make all the difference.
- Break It Down: Big goals can feel overwhelming. Break them into bite-sized pieces. For instance, instead of aiming to lose 50 pounds, focus on shedding the first five.
- Build Confidence: Feeling good about yourself and your abilities can supercharge your motivation. Celebrate past wins, reflect on your strengths, and tackle areas where you want to grow.
- Give Yourself Credit: Remember the amazing things you’ve already accomplished. Sometimes, a little reminder of how far you’ve come can reignite your drive.
- Skill Up: If insecurities are holding you back, work on leveling up in those areas. The more capable you feel, the more motivated you’ll be to push forward.
Motivation isn’t a one-size-fits-all kind of thing. It’s personal, and it’s okay to experiment with different strategies to see what works for you. So, go ahead and give yourself the pep talk you need—you’ve got this!
More Ideas to Get You Moving
If you’re still feeling a little stuck, here are some more tips to get your motivation back on track:
- Act Motivated: Even if you don’t feel like it, pretend you do! Instead of lounging in your pajamas all day waiting for inspiration, get dressed and start moving. Sometimes, acting the part can trick your brain into catching up.
- Argue the Opposite: If your inner critic is telling you, “You’ll never get this done,” try flipping the script. Challenge those negative thoughts with a more balanced and optimistic perspective.
- Practice Self-Compassion: Being hard on yourself might seem like a way to get things done, but it often backfires. Treat yourself with kindness and encouragement—just like you would a good friend.
- Use the 10-Minute Rule: Tell yourself you’ll work on a dreaded task for just 10 minutes. Once you’ve started, you’ll often find it easier to keep going. Starting really is the hardest part!
- Go For a Walk in Nature: A stroll outside can do wonders for your mind and body. Fresh air, a change of scenery, and a little exercise can help you return to your tasks feeling recharged and ready to tackle them.
- Pair a Dreaded Task With Something You Enjoy: Combine chores with little pleasures to make them more tolerable. Listen to your favorite music while running, chat with a friend while cleaning, or light a scented candle while working.
- Manage Your To-Do List: Overwhelmed by a long list? Try prioritizing tasks with methods like the ABC Method (see attachments) or the Eisenhower Matrix (see attachments). Breaking tasks into smaller, manageable steps can help you see the path forward clearly.
- Practice Self-Care: A healthy mind and body are essential for staying motivated. Make time for exercise, sleep, nutritious food, and fun. Avoid unhealthy habits that drain your energy and focus.
- Reward Yourself for Working: Celebrate progress with little rewards. Whether it’s a piece of chocolate after 30 minutes of work or a night out once you’ve completed a big task, rewards can keep you motivated. (Plan rewards for yourself in the attachments.)
- Seek Professional Help: If low motivation is significantly impacting your life, don’t hesitate to reach out to a professional. Therapy can provide tools and support to help you get back on track before things become overwhelming.
Motivation can ebb and flow, but with the right tools and mindset, you’ll find your way back to productivity and progress. Remember, you’ve got this!
About: I’ve been journaling in some form or another for 48 years. It's hard to believe it’s been that long, but since I was 8 years old. I have journaled through severe depression and anxiety, through personal trauma, through a stroke, where I had to learn to use my hand again before I could write … and so much more. Journaling has saved my life, many times.
At minimum, I want to teach you to journal as a way to find your happy. I want to pass on that tidbit of knowledge.
This world is so busy and chaotic, and most people haven’t taken the time or don’t have the know-how to find the happiness inside themselves. Living Intentionally Co and LIC Journaling Club was created for busy women in the throes of life who have very little time for themselves. They may be looking for a way to process something that’s been weighing on their mind or seeking insight into a personal challenge. They want to carve out some self-care time but want it to be more than a bubble bath. Guided journaling provides that time to reconnect with your thoughts and brings clarity.
This information, plus more, is available as an e-book. Click here to download your free copy today!
Did you enjoy this article? Get more like this each week delivered straight to your inbox every Friday morning. Be in the know about all the latest in the journaling and planning world. Other topics I cover include self development, self love and self care, and manifestation. Click here to register for the blog!
