There are any number of posts, books and videos that will talk to you about motivation and offer all sorts of advice. Some of that advice can be useful, and some not so much, but what I want to talk to you about today are five motivational techniques that can be highly effective, but rarely get talked about.
Here are the 5 creative ways to maintain your motivation:
1. Understanding your core values
If you don’t understand what your personal core values are, then you don’t understand yourself. Values will drive your actions, define you as a person, and can be incredibly motivational. If used correctly that is.
Imagine you have a core value of freedom. To you, that means reaching the position of earning enough money so that you can become location independent. To achieve that requires some hard work and it may mean you have to get up a couple of hours earlier in the morning before going to your current job.
One morning your alarm goes off at 5.30am in the middle of January. It’s bitterly cold and your heating has quit on you. You immediately focus on what you don’t want to do, which is to leave your nice cosy, warm bed to start work.
And therein lies the problem. You are focusing on what you don’t want. What if you brought that core value of freedom to your mind? What if you reminded yourself of it’s importance and how badly you want to be working from Bali, Italy or Thailand?
Suddenly you are exponentially more likely to get yourself out of bed and do the work because the importance is now front and center in your brain giving you a burst of well needed motivation.
You may be thinking, ‘well visualization is hardly unusual Tim’ and you would be right…up to a point.
Most people who employ visualization get it all wrong. They think of what they want and then zoom in on it with a laser like focus. Unfortunately, this has two huge drawbacks.
Firstly, for some people it can send the message to the brain that the goal has already been hit. Sadly, this can lead to a very subtle and often imperceptible reduction in motivation.
Secondly, people have a tendency not to visualize the potential (and inevitable) problems they are likely to encounter. If you are doing something really worthwhile, then it’s probably not going to be easy – life doesn’t work like that. Ask Joel if he got this site to be where it is now without any stumbling blocks, making any mistakes or working hard?
If you visualize yourself breezing through to your goal easily, then when you do encounter difficulties your motivation will drop. Definitely employ visualization because it’s scientifically proven to help and can be very powerful, but when you’re doing so, anticipate the potential problems too. See yourself dealing with them efficiently and effectively to make that far more likely.
“I visualize things in my mind before I have to do them. It’s like having a mental workshop.” – Jack Youngblood
3. Keep your blood sugar levels up
Your brain needs two things to create energy: oxygen and glucose. Unfortunately glucose depletes through the day and you start to become less effective as that happens. Your willpower dips massively, as does your ability to motivate yourself to do the work rather than taking the easy and more appealing option of chilling out in front of the TV.
You can boost your energy levels by drinking a high energy, high sugar drink or even eating some candy, but this is a last resort tactic and not something I would recommend.
You will indeed get a boost of energy as the sugar is turned into glucose quickly, but you will then get a crash between an hour and 90 minutes later causing a dip in motivation and a craving for more sugar to maintain the ‘high’.
So apart from the long-term negative health benefits of adopting this approach, it’s also not really effective as a long-term strategy for maintaining motivation.
The best way to maintain blood sugar levels it to adopt a low glycemic index diet. By doing this your body metabolizes the food into glucose at a much slower rate delivering it to your brain consistently, rather than in spurts. This way you avoid those surges of energy followed by huge crashes and the desire to just quit or binge eat.
4. Take regular breaks
On average your brain can stay engaged on one task for between 90 and 120 minutes before it starts to lose focus and thus motivation. When people push past this they start to get into the law of diminishing returns and their performance suffers – often without them even realizing.
Every 90 minutes or so incorporate a 10 to 15 minute break. Taking a walk or doing some light exercise is cool, as is doing a mini-meditation or even having a power nap. As long as whatever it is, takes you away from your task, you are going to return fresher, more motivated, and perform to a higher standard.
5. Get enough sleep
You may think that working into the small hours is a great idea. Especially if you’re not an early riser and have a big goal or plan you are working on.
However, if that means you are only getting 5 or 6 hours sleep then it’s highly probable that over time you will see a drop off in your performance with the resulting dip in motivation.
A lot of people think they can exist on such little sleep, but very few can for anything other than short periods. Your brain needs time to reenergize itself. There is a growing amount of research that too little sleep can have long-term implications for cognitive ability and to stay motivated and on task. So get enough sleep.
“Sleep is the best meditation.” – Dalai Lama
I’m sure you have your own tricks for staying motivated and I’d love for you to share them in the comments below!
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If you’d like to learn how to consistently motivate yourself so you can achieve any goal you want, sign up for the free 90-Day Master Class hosted by the founder of Addicted2Success.com, Joel Brown.
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8 Things You Can Do Right Now to Get Your Motivation Back
Welcome to our new normal. A time in our lives that a year ago we certainly didn’t see coming that most of us probably wouldn’t have chosen for ourselves; but here we are. As the days away from each other carry on and more and more bad news comes our way, it’s easy to lose your motivation and waste energy doing things that aren’t helpful like worrying and fighting with people on the internet instead.
Nearly half of Americans report the coronavirus crisis is harming their mental health, according to the Washington Post. While many of us had routines set up to deal with stress in the past, the stress we are facing during this time is unlike anything we’ve experienced before. It’s easy to find yourself in a downward spiral, and that’s the most challenging time to stop the momentum and turn things around. If that’s the case, keep it simple and start to reach for little things to help you feel better and climb your way out.
Here’s a reminder of a few simple things you can do right now to start getting positive momentum going your way:
1. Find someone who was in a similar place and made it to the other side
Whether you’ve been unmotivated to workout, eat healthy, make sales calls or simply do anything, you can find someone who has been there and made it to the other side. Look up some great TED talks, go on YouTube and look up people that motivate you, google them to find their websites. There are short speeches and much longer talks all over the internet, you just need to find someone who you relate to that speaks to you.
2. Do something that you love
When we’re unmotivated, it’s easy to get out of the habit of doing what we love. Sometimes just getting out of bed or away from the tv feels like a chore. Think back to a time in your life when you felt great – what were you doing? What do you absolutely love to do that if you had the time, you would do all day and not realize any time had passed at all?
Figure out a way to do whatever that is, or a modified version of it if it is something that you aren’t able to do at the present time. Spending time doing what you love will get your mind off of anything that is wrong and allow you to find inspiration.
3. Don’t overcomplicate it
Keep it simple. When we’re stuck in a rut, we’ll give ourselves every excuse to not do something. Say you’ve gained some weight; you might tell yourself you need to find the perfect trainer and wait until you have time to cook your meals from scratch each night before you do anything else. Stop trying to overcomplicate it and keep it simple by finding one thing you can do right now, however small that may be. You don’t have to wait until the timing is perfect and the stars align for you to start moving in the direction you want to go.
4. Get up and get moving
This is probably the last thing you want to do right now, but once you are up and moving, your blood will start flowing. The hardest part is getting started. Day one, get up and do anything to get moving. This is the hardest day if you haven’t in a while because getting up is really the hardest part. Day two, do a little more. Once you start, you’ll build momentum and get back in the habit.
5. Reset your focus
It’s so easy for worry to set in and for our minds to wander to places of what we can’t control. This is not motivating or helpful and we always have a choice to redirect our attention. There is always something we can do right where we are, so bring your focus to the solution instead of the problem and figure out the next step of what you can do.
One step at a time. Step one, take your attention away from what you can’t control and what you can’t do. Step two, ask yourself questions like “What can I do?” and see what comes to mind. Follow through with the answers you find.
6. Listen to your favorite music
Not much can lift our spirits and put us into a positive vibration more than our favorite music. Feel free to sing along. Find a song that pumps you up and make that your theme song. Put it on anytime you feel down or unmotivated.
7. Expand your knowledge
“In times of change, the learners will inherit the Earth, while the learned find themselves beautifully equipped to deal with a world that no longer exists.” Quote by Eric Hoffer. In times of change, there is great loss but also great opportunity. Continually learning opens you to new opportunities and leads you to paths you may not have otherwise found.
If you’re already a meditator and got away from it, take some time to come back to it. If you’ve never tried, it can be as easy as setting a timer for five minutes (or less, feel free to start with one or two minutes) and focusing on your breath. Listen to the inhalations and exhalations. Silently say to yourself “in” as you inhale and “out” as you exhale. Even taking a few minutes to do this can help you to calm down and allow your mind to refocus.
When we’re unmotivated, our momentum starts moving in the other direction. Slow down that momentum by trying one of the ideas above. Once you’ve slowed down the momentum, get it moving in the right direction and you’ll be well on your way.
Why Isn’t Anyone Talking About These 4 Motivation-Boosting Techniques?
If you’d like to learn how to increase your motivation so you can get more done during the day, sign up for the free 90-Day Master Class hosted by the founder of Addicted2Success.com, Joel Brown.
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