I’ve said before that motivation is BS. At least the way we are told to think about motivation is BS.
We’re told that once we find it the music will swell, energy will soar, desire will replace lethargy, and bam! We will be in it to win it until we’ve won it!
False.
As you know, motivation fades. What you may not know is that motivation fades for everyone. It’s normal. We are human and subject to things like: boredom, fatigue, distraction, curiosity. And we are subject to the influences of the people and things around us. Any one of these things can influence how much motivation you feel on a given day to do a given task.
The trick to mastering motivation is not to try to hold on to motivation 100 percent of the time. It’s to set up routines that exist whether you are motivated or not. The trick is not need motivation in the first place.
Here’s how to re-motivate yourself in 3 steps
𝟏) 𝐆𝐢𝐯𝐞 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐚 𝐛𝐫𝐞𝐚𝐤 𝐟𝐨𝐫 “𝐥𝐨𝐬𝐢𝐧𝐠” 𝐦𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧 𝐢𝐧 𝐭𝐡𝐞 𝐟𝐢𝐫𝐬𝐭 𝐩𝐥𝐚𝐜𝐞.
Self-Compassion is critical to health in general. Start practicing it.
𝟐) 𝐌𝐚𝐤𝐞 𝐚 𝐩𝐥𝐚𝐧.
Don’t go to the gym without a plan. This is always sound advice and especially important when you’re just not feeling it.
Don’t study without a plan. Don’t try to eat healthier without a plan…you get the idea.
Don’t put yourself in a position to come up with something when you’re emotionally and mentally not committed.
𝟑) 𝐅𝐢𝐧𝐝 𝐭𝐡𝐞 𝐟𝐮𝐧.
Mary Poppins and B.J. Fogg (PhD) have something in common. They understand that a job sucks. If it feels like work you won’t do it, no matter how solid the plan.
So be sure to find the fun. It could be new workout jams, new clothes, a new planner, a new pan…find something to freshen up the task so it doesn’t feel like the old chore you got “blah” with.
Why does this work?
Motivation researchers have found that motivation not only fades but can actually begin or resurface after you start the activity.
So going back into the gym, the job, the kitchen to cook, etc and taking action on your plan will help you get re-motivated.
Plans also create something better than a habit, they create rituals. The word ritual just feels more important, doesn’t it?! Think of your goal and build a ritual around it to get you there.
Lastly, for now at least, this 3-step plan works because human brains want just enough of a challenge to be slightly edgy. If a challenge feels a bit scary to be exciting but safe enough to accomplish, we will take action. If it feels too safe, we won’t feel motivated to take action. It’s boring. If it feels completely terrifying, we won’t take action. We will “flight” or “freeze”. Or “fight” by way of forms of resistance.
