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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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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.
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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.
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Key Ideas
Internal vs. external motivation
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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