How To Stop Struggling With Motivation

One of the biggest challenges my community has when it comes to taking charge of their health is motivation.

And it’s no big surprise.

Motivation, willpower or whatever you want to call it is a complicated thing and stems from a variety of unconscious factors we’re unlikely to know are even there. No individual theory on motivation fully explains the force behind it and it’s very individualistic when it comes to its expression.

While this isn’t intended to be a lesson on the theories of motivation (there are seven by the way) it’s instead meant to provide some helpful insight into why motivation may be difficult to stir up and provides some tools you can use to coax it out of hiding when you need it most.

One of the biggest secrets to tapping into motivation is understanding your why. In order to take action on the things you want to do, begin by acknowledging why you’re doing them in the first place. This comes in real handy on those days when you don’t want to do what you know you should be doing.  When you stay connected to your bigger why, you create an anchor that is far more grounding than any alternative you’re presented with.  

Think about how motivation is evoked within you. Are you more likely to get fired up by the positive outcome reaching your goals will provide or is it the negative consequences that result from not doing the work that gets you going?

Using visualization techniques can be helpful here. Picture yourself being successful in achieving your goals. See it like a movie in your head with as much detail and clarity as you can conjure up. The clearer the better. Or truly feel the disappointment, or perhaps even shame that will result when you find yourself stuck in neutral after failing yet again to do what needs to be done.

Once you’re clear on your why, you must create a plan. You have to have a plan because if you aim at nothing, you’ll get there every time! Identify what you’re actually reaching for and get specific on what it will take to get there. 

Then, break down that plan into manageable tasks and incremental small pieces that you can actually tackle. You know that old saying, how do you eat an elephant? 

One bite at a time. 

It’s critical that you build in a reward structure to celebrate when you accomplish every one of those smaller tasks. This is the part most of us leave out but it really is a crucial step. Rewarding even the smallest of successes builds momentum, keeps you going and reinforces your sense of accomplishment and satisfaction.

Once you’ve established your why and developed a plan of attack, you need to prioritize it. Eliminate distractions and guard against obstacles that might come in your way. That includes the obstacle of YOU. 

Don’t get in your own way and make achieving your goals any more difficult than it needs to be. Know yourself. Know when you’re most productive - a certain time of day, at a coffee shop, etc. - and take advantage of it. Get yourself into a flow state and once you’re in flow, stay in flow.

Motivation will also come more naturally if you’re able to find ways to make the things you need to do enjoyable and fun. Turn them into a game, put on music or maybe even time yourself to add a sense of competition.

Finally, and possibly most important of all, be consistent. Consistency manufactures motivation. Do those things that unlock your motivation every day. Develop routines around them and avoid the temptation to negotiate with yourself.

Motivation is very much a choice. It’s the choice of making and keeping promises to yourself. It’s the choice of not negotiating with yourself. Think of it like a snooze button. The choice is yours whether or not you hit it.