When was the last time you needed to increase motivation but nothing seemed to work?
We all have days when we don’t feel like doing anything. We have things on our to-do lists but the only thing we’re in the mood for is rewatching our favorite show on Netflix. And that’s just because if we would sleep any longer, we’d get a headache.
I’ve definitely been there.
However, I learned to deal with that feeling so that one moment of feeling unmotivated doesn’t turn into days or weeks.
So today, I’m sharing with you 3 things that might help you increase motivation in a matter of minutes, especially on days when you’re just not in the mood to even look at your to-do list.
1) do the SMALLEST task possible
For instance, sometimes when I need to get my podcast episode done but I don’t even have a topic in mind for what I want to talk about, I just tell myself that I’m going to come up with a topic.
Simple as that.
I don’t force myself to do anything more – just to come up with a topic I want to talk about.
From there, I gain inspiration and write an outline of what I want to cover.
Then I still feel inspired and I record an episode, as well.
The point is that you get the momentum going which is key to increase motivation on days when you’re feeling unmotivated.
If you want to do a workout, but you’re just not in the mood, there are some 5-minute workouts that you can do anywhere.
You might get inspired and after the initial 5 minutes, you’ll want to do more.
Or maybe not.
Perhaps you’ll just do the smallest task but it will still make an impact because that way you’re building momentum and you’re developing a habit of taking action (no matter how small it is).
Questions for reflection: What are your current challenges with taking action? What are you procrastinating with? What would it look like for you to break down the bigger task into the smallest tasks?
Action step: Do the smallest task on the list and reflect on how you feel after that.
Related blog posts:
60 Habits of Successful People
3 Toxic Mindsets that Sabotage Your Success
2) the 2-minute rule
David Allen created this rule and it means that if a task takes 2 minutes or less you should do it right away.
I think we can all relate to this one.
Just think about putting the clothes in the washing machine, answering that one email, scheduling that one appointment, making your bed in the morning, and so on and so forth.
This one also creates a domino effect that will help you increase motivation.
You get one task done, you feel good about yourself, and you get another one, and another one, and, yes, another one.
Or as I’ve said in the 1st point, just that one. It’s still fine.
I found this is a great way to get motivated and also to reduce overwhelm because a lot of times those minuscule tasks are just making us feel stressed the longer we procrastinate with them.
Question for reflection: What 2-minute tasks can you get done now? What might change when you start tackling those 2-minute tasks?
Action step: Have a 4-minute dance party to your favorite songs after each task. Get that stale energy of those long-overdue tasks moving.
3) want to increase motivation? do nothing.
Yes, I said it.
Sometimes you actually need to stop pushing yourself to be productive and increase motivation.
Allow yourself some time off, and you’ll come back stronger than before.
For me, sometimes I just need an hour of watching Netflix and not thinking about business, to come back motivated and buzzing with ideas.
Instead of forcing yourself to constantly do something, how about taking a break?
I know it might be difficult because we started connecting our worth with the number of hours we put in the work, so here are some questions to help you relax.
Questions for reflection: What might happen if you allowed yourself to take a guilt-free break? What benefits could taking a break have for you? How does relaxing look like to you? What is your body telling you right now? What do you need right now?
Action step: Give your body what it needs. If it’s nourishing food, a long walk in nature, a meditation, full-body stretch, water, whatever it is.
Sometimes, we feel unmotivated because our basic needs are not met.
Go back to basics and take care of yourself.
As you’ve probably heard a lot of times – fill your cup, first.
What do you think, reader? Which one of these 3 tips resonated with you the most? Which one will you apply first to increase motivation?
If you’re ready to go a step further and work with me to achieve your goal – check out my 1:1 coaching program and book your free consultation so that we can start working on your goal together.
No more falling off track, feeling disappointed in yourself, and feeling like you’re throwing spaghetti at the wall hoping that something will stick.
While we work together, we will develop the best strategy that works for you, you will get personalized guidance, accountability, and help to finally reach your goal.
The link to read all about how you can work with me and book your free consultation is here.
Until the next time,
I.
P. S. If you liked this blog post, listen to the whole episode on The La Ivana Podcast (EP28).
These are all great tips! I too like taking a break for a few hours, it makes me feel so much better.
Great tips! It’s true that sometimes what you really need to do, is to do nothing. You might even get so bored that you want to get back to work.
I easily get overwhelmed when I have so many things I need to do. I like the idea of doing the easy one first, and the 2 minute rule is something I could easily do. Knowing myself I think doing nothing to motivate me would only exacerbate the problem. Thanks for the tips!
Time off is a great idea. Just finished a big project today and I am not going to think about it again for awhile.
Love all the 3 tips but the 2 minute rule is something I can incorporate more in my routine 🙂