Have you ever found yourself struggling to build motivation, or once you’ve built it, you struggle to maintain it? It’s no secret that a lot of us are struggling to stay motivated at the moment, and that’s ok. I’ve found a few easy tricks can help with this.
r1. Write out a to-do list
The first tip is to actually write down in pen a few things you want to get done the next day. This way we can help bring structure into our day and give us an idea of our priorities. This has actually been shown to help us sleep better as well, since we go to bed not having all this noise about what we have to do the next day. And on top of that, every time we cross something off, no matter how big or small it is, it releases dopamine in the brain - the chemical that’s responsible for both motivation and pleasure, the same one that gets released when we eat sugar or have sex! And finally, research has shown that writing things down in pen makes tasks a lot easier to remember than storing them on a device. As someone both blessed and cursed with ADHD, this one has been a game-changer for me. (Bonus tip: under-commit).
2. Create a realistic routine that works for you
The second tip is to create a routine that works for you. Some people might have a to-do list that’s three pages long, some people might only be able to manage making their bed. And that’s cool - I’ve been in both places in the past. This one time I found myself in a tough spot and I was struggling to get motivated to even get out of bed. I knew I wasn’t able to clean up all the mess I’d created that landed me in that place all at once, but one thing I could manage was keep my physical environment clean. This was a habit I’d never bothered with in the past, so to me it meant some sort of progress. I started with that, and then next thing you know I was able to get a bit more done, then a bit more done, and things gradually started coming together.
3. Celebrate your wins
The third tip is to celebrate your wins. Big or small, doesn’t matter. You know it’s easy to focus on all the things we haven’t gotten done and start beating ourselves up, but it’s important to take the time and appreciate what we have achieved. I like to keep a journal, and each day I write down three wins that I had the day before. When we focus on our victories and what’s gone well, we build our sense of momentum and worth, creating a snowball effect of positive emotion.
4. Go easy on yourself
And the last tip is to go easy on yourself. You know a lot of the things that we need to function at our best have been put on hold at the moment, things like certainty, stability, and connection. It’s like trying to run a car that hasn’t been serviced in ten years - it might feel a bit rusty. And that’s ok! We’re all doing what we can with the best we’ve got. And hey, if you are out there smashing your goals, that’s awesome! I’d love to hear what works for you.
These are four easy tips that can get you back into the swing of things and take charge of your day and your life. I’m interested to know what works for you - drop a comment below!
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