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How to Motivate Yourself When You Cannot Go On

Looking Back

Look back to remind yourself of the time when you were stuck, where you felt low or doubted yourself. You are alive and stronger than ever.

Remind yourself of those times, and tell yourself you'll do it again.

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How to Motivate Yourself When You Cannot Go On

How to Motivate Yourself When You Cannot Go On

https://medium.com/swlh/how-to-motivate-yourself-when-you-cannot-go-on-64f162b63479

medium.com

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Key Ideas

The 2 Forms of Motivation

Motivation can be described as the general desire or willingness of someone to do something.

  • Extrinsic motivation depends on your surroundings: a pep talk, a fitness partner, inspiring posts are some examples. Because these sources are outside your ability to control, you cannot entirely rely on them.
  • Intrinsic motivation comes from within, when you decide to take action. You are not born with it, but you can develop it.

Developing Resilience

Life isn’t what you enjoy when you get somewhere. It's about the journey, the highs and the lows, the victories, and defeats. Resilience keeps you going through all your good and bad times.

Don’t train yourself to stay motivated. Instead, train yourself to become resilient. You cannot master resilience after doing it once. It’s a lifelong process.

No Goals

People find it difficult to predict the results today's actions will yield a few months from now. So, give them up. Do something because you enjoy it, not for what it will get you.

Exercise to become fit, not because you have a goal of losing 25 pounds in 4 months. If you do what you love, results will inevitably follow.

The Question To Ask

Resilience to complete a future goal is futile. Instead, ask yourself: "How can I be more resilient in the next hour?"

Be determined with the small steps for an hour, then again for the next hour. The compound effect of your actions over time will produce surprising results.

Batch Your Work

Distractions interfere with your willpower. And willpower gets tired as it gets used. Your resilience will increase when you reduce distractions.

Batch your work by grouping similar tasks together and working on them. Create a slot to batch deep work. Emails can be batched with phone calls.

Increasing Your Gaps

Increase the gaps between days of low productivity. Fill those gaps with constructive days. That way, you won’t berate yourself for a bad day. Instead, you’ll reflect on where you went wrong, and correct it the next time around.

If you do slip back, ask  yourself,"How can I make the most of the next hour?"

Looking Back

Look back to remind yourself of the time when you were stuck, where you felt low or doubted yourself. You are alive and stronger than ever.

Remind yourself of those times, and tell yourself you'll do it again.

SIMILAR ARTICLES & IDEAS:

Attach reason to the task

Getting motivated about a task doesn’t mean you have to be happy or excited about it. 

Sometimes you must ask yourself: Why is this task important? What will it bring about in ...

Your unwillingness to get started

Have you ever had a looming deadline on a big project only to spend an inordinate amount of time cleaning out your refrigerator or detailing your car?

If you struggle to get started on a project until it’s crunch time, you might have an unhealthy relationship with stress. Research shows that people can be just as addicted to stress as they are to likes on their social media posts.

Use the 15-minute rule

You can accomplish quite a bit in just 15 minutes, and yet most of us fritter away that time on our phones in between meetings or during a commute. 

Commit to working on a put-off task for 15 minutes without interruption. Stop at 15 minutes. Don’t allow yourself to work any longer. Do this every day for a week and mark your progress.

Internal vs. external motivation
Internal motivation, the drive to achieve that comes from inside a person is the kind of motivation that can lead to life-changing improvements and well-being.

External ...

Self-Efficacy

It means believing in your ability to perform a task and achieve goals. There are 3 ways to build self-efficacy:

  • Ensure early success. When first starting out, choose activities you're certain you can do successfully.
  • Watch others succeed in the activity you want to try.  This is particularly effective if the person you're observing is similar to you (friends, neighbors, co-workers).
  • Find a supportive voice. Personal trainers and coaches are skilled in giving appropriate encouragement, as are good friends (usually).
Fundamentally Independent Thinking (FIT)

A fundamentally independent thinker understands that nothing makes a person upset, angry, or depressed; rather, what a person thinks about the world determines how they feel

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Two types of motivation

Motivation is categorized into two basic types: Extrinsic and intrinsic.

  • Extrinsic motivation is related to external forces like money or fame.
  • Intrinsic motivation
Money as a motivation

Money as a tool for motivation is limiting at best, and the 'carrot and stick' approach many managers use to motivate employees is will actually achieve the opposite effect of what was intended.

Conditional rewards

‘If, then’ rewards or conditional rewards are when we promise to give something to an individual when they complete a certain task.

These rewards can have a negative impact on motivation as the employees lose the will to work on that task for the sake of working.

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Resilience

... is the ability to adapt to adversity or significant stress.

When faced with difficulty, resilient people recover more quickly. They view setbacks as temporary, move forward despit...

Optimistic explanatory style

The ability to perceive setbacks as temporary and solvable.

Instead of viewing stress as a sign of failure or as a threat, you can choose to look for the challenge within it or the lesson to be learned.

Finding meaning within chaos is a core component of resilient leadership.

Self-awareness and resilience

Resilient people take the time to understand what they’re feeling, even if it’s uncomfortable.

To manage your emotions effectively, you must learn to express yourself clearly, assertively, and with empathy for others.

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Defensive failure

It's what occurs when we want to achieve something and we think about it constantly but we don't do it.

This happens because of a few mental blocks that are keeping us locked in this c...

“I just don’t think I can do this”

Experiencing a rocky start is enough sometimes to discourage us from going any further and we convince ourselves we don't have what it takes to do a certain task.

How to outsmart it: Develop a growth mindset and try to see each failure as just an opportunity to learn.

“People like me aren’t good at this”

While our identities can give us a sense of meaning and a place in the world, sometimes they can get in our way when we’re attempting new things: many of us will avoid doing anything that threatens our sense of self.

How to outsmart it: Find people like you, that are doing the things you'd like to do and share your concerns with them.

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The paradox of resilience

To overcome adversity, you must rescue yourself first. Your mindset, not the event, defines if you will be ‘rescued’ or not.

Resilience is less about who you are and more about how you thi...

Resilience Principles
  • Challenge: Resilient people turn difficulty into a challenge. They don't fight against reality, they confront it. 
  • Commitment: Having something to fight for gives you extra motivation. 
  • Self-Control: Free will is the realization that you own your actions and control your reactions. 
Build a First Responder Mindset
  • Reframe your thoughts about reality: You can’t control reality, but you can manage how you adapt to it.
  • Prepare for the worst: You can’t train to deal with every possible situation, but you can prepare your mind to adapt to unexpected ones.
  • Create alternative paths: Creativity plays a critical role in overcoming adversity.
  • Leverage the power of relationships: Rescuing yourself from adversity starts with you but strong relationships are critical for bouncing back.
  • Mind your spirit: Religious and spiritual support bring us comfort during adversity.
Disengaged Employees

Engagement at work is a sign of employee motivation and resulting productivity. Unfortunately, only about 13% of people globally are engaged at work, and disengaged employees cost the economy $5...

What Not To Do
  • Do not make assumptions about a disengaged employee's performance. While statistically, such employees do underperform, there can be other reasons too.
  • Do not force an employee to be someone they are not. Everyone cannot be happy and optimistic all the time.
  • Do not get emotional, and stick to a transactional, formal, work-focused style. Do not expect to win their hearts or influence them by appealing to their emotions.
  • Do not assign employees tasks beyond their area of expertise.
Approaching Disengaged Employees
  • Use extrinsic motivating factors such as incentives and rewards to get productivity from a disengaged employee.
  • Understand what drives them, connect with them, gaining their trust and respect without being emotional, and focus on what they value.
  • Respect an employee's personal space and their need to distance their problems from their work.

Ultimately, it is what an employee delivers that matters most, and a manager has to focus on figuring out how to get the work done.

Happiness

Happiness and satisfaction are subjective concepts – while for some of us monetary benefits can be equated with job satisfaction, some might strive for recognition of their hard-work and los...

Workplace Happiness defined

In a fundamental sense, workplace happiness comes when:

  • We enjoy doing the tasks assigned to us
  • We feel right about the people we are working with
  • We are happy with the financial benefits we get from the job
  • We have the scope of improving our existing skills
  • We feel respected and acknowledged at work
Importance Of Happiness At Work

Happy employees are compulsory for a growing business.

A study on organizational success revealed that employees who feel happy in the workplace are 65% more energetic than employees who don’t. They are two times more productive and are more likely to sustain their jobs over a long period of time.

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How Social Environments Influence Creativity
How Social Environments Influence Creativity

As we grow older, we take cues from our environment and become serious and rigid, conforming to the norms and rules imposed upon us.

Our social environment, especially our ...

How The Meaning of "Being Creative" Changed

In the 70s, creativity was thought of as a trait, something a few geniuses have, and the rest of us do not.

New studies show that ‘extrinsic’ motivators, factors outside ourselves, can influence our creativity. Competition, evaluation, level of strictness along with rewards and punishment play a huge factor in a person’s overall creative levels.

How To Kill Creativity

Knowledge that someone will check, evaluate and grade one’s work, surveillance, a promise of a reward, threat of a punishment, creative constraints, competition and motivating factors like power, money and fame can kill creativity.

Rewards generally provide the individual with a feeling of being controlled, but can also enhance creativity in some cases.

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Skill 1 x Skill 2 x Skill 3 = Ability

If you lack a skill, you'll lack ability. If you have a zero anywhere in your equation, no amount of strengths will make up for it.

For instance, in Business, you will need Sales/Marketi...

The 80/20 approach vs. 10,000 hours rule
  • The 80/20 method: You can get 80 % proficiency in a subject in about 6 - 12 months.
  • The 10,000-hour rule: You can become an expert at something if you spend 10,000 hours of deliberate practice on it. 

To go from zero to 80% (good enough) requires a different approach than that needed to get from 80% - 99% (world-class). The last 20% also requires a different level of commitment. For instance, Stephen King spent 6 - 8 hours daily for ten years before he succeeded as a commercial writer.

The people at the top

The gains disproportionately accrue to people at the topStephen King probably sells more books than the rest of his category combined.

Being good at many things probably means that you are at 80% of your potential in all of them. It is not enough to stand out. 

Pick a very few things to tackle through the 10,000-hour rule and try and reach 99% of your potential in them.

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