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What causes a lack of motivation? 7 tips for finding it back!

It is normal for everyone to experience a lack of motivation at some point in life. Whether you’re finding it hard to motivate yourself to do your laundry, do your cleanings, or work on a presentation that you are going to pitch tomorrow morning, we all experience downtime.

 

In such cases, it’s important to learn what causes a lack of motivation and identify your reasons. This blog provides 7 tips for you to find your motivation back! Try them!



Understanding how motivation works

Motivation is key to creativity, productivity, and happiness. It drives us to take action, and through action, we generate movement, growth, and change. We become engaged, skillful, and significant, feeling empowered by our ability to impact the world. This, in turn, allows us to bring more of what we love into our lives, providing us with purpose and happiness.

 

People-pleasers have less motivation

Believe it or not, little do people know that people-pleasers are more likely to have a lack of motivation. If you are only motivated when you are doing something for other people, you have less motivation for yourself.  Even though you are just being kind and a great helper, it’s a process that will finally lead you to the state of putting others before your well-being.


Social media undermines your motivation

As you are on your phone scrolling through social media posts, your self-esteem might lead you to feel that you need to emulate the people you see online. The images and lifestyles presented are often curated and unrealistic, making them seem unattainable. Instead of inspiring you, social media can end up being discouraging.

Even if you find motivation in what you see, the time spent scrolling can diminish your drive. Additionally, if your motivation hinges on comparison, it might fade when you take a break from social media.


What Causes a Lack of Motivation?

It’s important to figure out why you are experiencing a lack of motivation. Also, it’s crucial to keep in mind that no matter why you’re experiencing low motivation, professional help at Revive Therapeutic Services is always near you. Our professional therapists are more than happy to help you learn how to unlock your motivation again. To learn more about our services, click here and talk to our representatives directly.

 

Fear Drains Your Motivation: Fear can slow you down, making you hesitant and overly cautious, often based on imagination rather than reality. Address your fears by naming them, expressing gratitude, and questioning their validity.

 

Setting the Wrong Goals: When you set goals based on external expectations rather than your true desires, motivation wanes. Reevaluate your goals and ensure they align with what genuinely excites you.

 

Lack of Clarity: Vague goals lead to demotivation as you stick to familiar territory. Articulate a clear, specific vision of what you want to create.

 

Values Conflict: Conflicting values cause internal turmoil and drain motivation. Identify and reconcile these conflicts to regain focus and energy.

 

Lack of Autonomy: Autonomy is crucial for motivation. Increase your decision-making power in your tasks to ignite creativity and productivity.

 

Lack of Challenge: Insufficient challenge leads to boredom. Ensure your goals push you to grow and learn new skills.

 

Grief: Significant changes or losses can cause grief, leading to demotivation. Allow yourself time to grieve and nurture yourself during this period.

 

Loneliness: Social connections are essential. Take breaks to interact with others to rejuvenate your motivation.

 

Burnout: Overworking leads to burnout, sapping your energy and motivation. Rest and reassess your priorities to find sustainable ways to pursue what matters.

 

Fuzzy Next Steps: Clear, actionable steps are essential to maintain motivation. Break down your goals into smaller tasks and create detailed plans to guide your progress.


How to get back on track and find your motivation back?

1. Define Clear Goals

Define clear and specific goals to provide direction and motivation. Connect your goals to your values or sense of purpose to maintain momentum. Break down large goals into smaller, manageable tasks to make them less overwhelming. Completing each task releases dopamine, a powerful motivator to keep going.

 

2. Build Anticipation

This might seem difficult, and many people might skip this step, but it truly works. It helped me quit smoking after many failed attempts. When you find inspiration and want to pursue a goal, don’t start right away. While it’s tempting to begin immediately, it’s better to set a future start date — a week, two weeks, or even a month away. Mark this date on your calendar and get excited about it. Treat it as the most important date in your life. In the meantime, write out a plan and follow some of the steps below. By delaying your start, you build anticipation and increase your focus and energy for your goal.

 

3. Use Positive Affirmations

Positive self-talk reduces self-doubt and fosters a positive mindset. Recognize that a lack of motivation isn’t laziness but part of a larger pattern. Use positive affirmations to build yourself up.

 

4. Visualize Success

Imagine yourself achieving your goals as a powerful motivator. Focus on visualizing the entire process, not just the final outcome, to make your goals feel more real and attainable.

 

5. Stay Organized

A chaotic workstation can quickly lead to a loss of motivation, as physical clutter often translates into mental clutter. Keeping your work or living space clean and organized reduces distractions and makes it easier to focus, thereby boosting your motivation.

Additionally, improve your time management skills. Utilize strategies like the Pomodoro Method or time blocking to organize your tasks into manageable pieces. This approach can help you maintain motivation and complete your tasks efficiently.

 

6. Maintain a healthy lifestyle

Motivation, or the lack of it, impacts many aspects of life. Your work satisfaction, energy levels, and even dietary choices are interconnected. Taking care of your physical health can significantly boost your motivation. Engaging in regular exercise, maintaining a balanced diet, and ensuring you get enough sleep can elevate your energy levels and improve your overall mood, ultimately enhancing your motivation.

 

7. Start small

If you're struggling to get started, it might be because your goals are too big. For example, if you want to exercise, begin with just 2 minutes a day for a week. Do simple exercises like crunches or jogging in place. It's so easy, you can't fail. Stick to this routine, then gradually increase the time. The same goes for waking up early—start by setting your alarm 10 minutes earlier each week. Baby steps lead to lasting habits.

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