That may seem odd, because you did nothing for the entire day, but it's true. You did little activity for the day, and yet somehow it seemed to suck the energy out of you.
You weren't in motion, and it caused you to want to stay that way. On the other hand, have you ever had a day where you had a jam-packed schedule? You had a lot planned, and you were able to continue moving from one activity to the next. If you're suffering from a lack of motivation, try doing the exact opposite of what you want-try getting started on something.
Once you're active, you might find it's easier to keep going. Depression tends to steal your energy and motivation. This is true with even mild depression. When you're struggling with depression, it can be difficult to get through the normal tasks of daily life. That means it's a struggle to clean the house, or pay the bills because you don't care. If you think you're dealing with depression, there are a few things you can do to try to improve your lack of motivation. The first is to talk to a therapist.
BetterHelp has therapists you can work with online instead of in person. They can help you uncover the cause of your depression and determine a plan of action. You also should decide what issues need the most attention. For example, it's necessary to pay your bills on time. Learning to play the piano can wait. Determine what must be done now. When you're depressed, it's important that you celebrate all your successes even if they feel small.
That means if you pay a bill on time, you can count that as a success and feel good about it. Do not allow yourself to feel like you have to wait until life is perfect before you can feel good about your accomplishments. Sometimes when you have a lot to do and feel overwhelmed, your body and mind shuts down. Instead of figuring out the details, it feels better to do nothing.
We discussed how doing nothing can cause a lack of motivation, but it works the other way too. Lack of motivation can result from having too much to do. When you feel like there's so much to do that you can't possibly get to it all, you might not want to even get started. If this is you, try breaking your tasks into small pieces.
Here's an example of how you would break up a larger task: Think about planning a vacation. If you add "plan vacation" to your to-do list, it can feel overwhelming. It can also feel discouraging because you aren't going to be able to cross it off your list after working on it for a small amount of time. So you need to break it into chunks, like:. The list could go on, but you get the point.
When you split up your big tasks into smaller tasks, you have items you can accomplish in a short amount of time. As you accomplish each small task, you're moving in the direction of completing your big task. Your detailed list will help your mind to rest because you can see exactly what needs to be done. As you complete each small task, you'll achieve the victory of crossing it off the list. And before you know it, you'll be on your vacation.
I mean the decisions you make in your life, not the kind of guarantee you get from buying an iPhone. The action you put in today may mean nothing in the future. But there is a chance. Taking action may not guarantee your success, but if you are not going to do anything about your dreams and goals, nothing will happen. If the fear of uncertainty is what makes you lose your motivation and stop you from taking action, what you can do is to learn to enjoy the process.
If your goals and dreams are important and valuable enough to you, you should do it, even if you are going to fail. One key thing you must understand is that failure is not the opposite of success , in fact, it is part of success.
Failure and success are on the same side. Without making failures, you will never learn. Embrace the unknown and see it as an adventure. Imagine if everything you do is predictable and you already know how things are going to turn out, there will be no surprise, how boring is that, right?
Just like watching a movie. A movie is great when it is surprising. But if you already know the ending, there will be no more excitement. Your future is supposed to be full of adventures and unknowns. After all, it is the uncertainties that make life exciting. Hence, take it as a challenge. Make life adventurous. And more importantly, enjoy the process and your journey. You feel like no matter what you do, you will eventually fail and regardless of how much effort you have put in, nothing seems to work.
You feel inferior and worthless. This is another common reason that makes people lose their motivation. When you see someone who is doing much better than you, you feel that if they can do it, so can you.
So, it motivates you to do better. According to psychologist Alfred Adler , the feeling of inferiority can be healthy. It makes you motivated to want to learn and perform better.
An extreme feeling of inferiority can make you succumb to shyness, social anxiety, feeling worthless, and prevent you from taking action. If you often feel no motivation to take action because you feel inferior or worthless, here is what you can do….
What you can do is build a bunker to prevent yourself from comparing with others or letting others influence your thinking. God makes no junk, my friend. Thus, the first step you need to take to prevent inferiority is to build a bunker to stop the feeling from attacking you again. For instance, if you always compare yourself with others and end up feeling inferior, stop comparing yourself to them.
The second step you can take is to boost your self-confidence. When you feel inferior, your confidence is at its lowest, and to overcome this, you must boost your level of confidence. Give yourself a pat on the back, feel proud, praise yourself, celebrate, and reward yourself the moment you make some progress, no matter how small it is.
And when you are motivated, you will never feel inferior. Read: Feel Inferior To Others? This is another big reason why people have no motivation to act. They focus on the negative rather than the positive.
They created all sorts of negative thoughts in their head, and as a result, they self-sabotage and diminish their motivation. I have seen this happened to many people, including myself. I worried and am afraid of things that I created in my mind, and focus on the negative thoughts that prevent me from going forward.
All you need to do is to be aware and then get yourself out of there. People are more interested to discuss and talk about negative things.
When an email headline expresses negativity, the open rates will be higher. People will slow down or stop to check out an accident on the highway, but not many people will slow down or stop for the beautiful flower by the roadside. But in this our case, negativity can kill your drive and put you in a low or no motivation state to take action.
The first step is to gain awareness. This is often easier said than done. It is a little difficult to stay conscious of your thoughts and be aware of what you think about most of the time. It is hard for angry people to be aware that they are being controlled by their anger.
The same goes for negative thinking. When you are in the negative thinking cycle, it is difficult to be aware that you are thinking negatively. Unless something catches your attention, such as if someone tells you about it and you start to gain awareness. What you need to do is to switch your focus. Rather than thinking negatively, focus your thoughts on something else. First, you can create triggers like using motivational posters to keep yourself in a positive state.
Or you can also review your goals each morning to make sure that you start your day strong and maintain positive energy throughout the day.
A vision board can also work the same. Besides that, you can build a supportive team or find an accountability partner. This is why every successful athlete has a coach. Their coach not only trains them but also encourages them to stay optimistic. The key is to be aware of your thoughts and whenever you find yourself thinking negatively, switch your focus and think something positive.
What would it look like if everything were to go exactly as planned or better? Conversely, once we take those fuzzy dreams we have and bring them into focus by writing them out as goals , the motivation flows naturally.
They can give you all the details you need to know about a team and its players—from speed to points per game and on and on…. But when someone asks them about the details of their own life, they can barely remember what they had for dinner last night. Take a moment to picture in your mind what a person who has a lack of motivation actually looks like, physically.
If a person is unmotivated, how do they stand? How do they sit? Do they have good posture or bad posture? Are their shoulders pulled back or slumped over forward? Is their back upright or rounded? How does a person with motivation stand? Close and narrow, or open and upright? How does a motivated person walk? Head held low, or head held high? Are their shoulders slumped forward, or pulled back nicely as they walk? Is their back bent forward, or are they sitting upright?
This is what you said:. Breaking tasks into smaller chunks leading up to the ultimate goal can help manage thoughts about the process. Focusing on the individual tasks needed to complete a whole project can help to stay present and in the moment. Many people feel that writing down positive things can be handy when aiming to stay hopeful when struggling emotionally, serving as a reminder of special moments.
This can be motivating in itself. Notice the little things by praising yourself for each task completed - it can add up quickly! Practicing mindfulness can also help in focusing and appreciating every moment as well as the 'small' things you do such as getting out of bed or brushing your teeth in the morning. Each evening, why don't you try noting three small wins that you have achieved that day, remembering that whatever you achieve, no matter how small, is always something to be proud of.
Take time out to do more of what you love and enjoy. From sightseeing around your local city to spending time alone in a scenic park, taking time out to look after yourself can be a great support for your mental health and may provide some inspiration.
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