introduction
It’s something we all know: waking up and feeling worn out, seeing an overwhelming number of roadblocks and feeling that the motivation that usually drives us is gone. Typically, it is not when everything appears so simply “easy” that people see their motivation deplete— rather it occurs during those times when stress or uncertainty has taken over, or after repeated failures. With fewer options available to stress and uncertainty, the need to stay motivated has only become more difficult for most to accomplish on a daily basis.
The reasons why we need to stay motivated when times get tough are the same as why we need to be productive; however, staying motivated through these hard times directly impacts individuals’ mental health, resilience and future successes. Therefore, during these difficult times when people feel as if they cannot meet even the simplest of goals, this article will attempt to provide strategies that can be utilized to help individuals keep their motivation levels high while going through these periods of extreme difficulty.
Mindset is an Integral Part of Continuing to be Motivated
Look at Your Obstacles as a Short-Term Problem, Not a Long-Term Solution
Mindset is one of the largest contributors to motivate us. Mindset shapes how you think about the obstacles in your life or your struggles. There is an extensive body of research conducted in the field of psychology in particular the work of Dr. Carol Dweck and her studies of “Growth Mindset”. Those who view their obstacles as opportunities to learn are much more likely to continue working through their challenges than individuals who are not able to view their struggles as short-term learning opportunities.
Sustainable Habit Formation When Low on Motivation
Discipline Offers a Way to Keep Going When There’s No Motivation
While motivation may be inconsistent, habits will be consistent. If you’re waiting for a surge of motivation to overcome difficulties, it’s likely you’ll be stagnant. According to research conducted by behavioral scientists, the effort associated with making decisions is reduced with established habits, and therefore, it is much more likely that you can participate in habit-based behavior on a consistent basis, even when you’re emotionally down.
The focus should be to develop small, repetitive activities that allow you to maintain forward momentum, rather than relying on sporadic motivation.
Some examples of habits to support motivation include:
- Working for 25 minutes a day instead of trying to accomplish a three or four hour block of work;
- Beginning each morning with one small, obtainable task;
- Setting aside time in your daily schedule for exercise, rest, and reflection.
Small Wins Can Help Build Momentum
Research published by Harvard Business Review states that, “Progress—small progress—has been shown to be one of the strongest motivators.” The act of completing a minor task will release dopamine, generating a sense of achievement and the feeling of being in control of what you do.
A bullet-point method for identifying small wins include:
- Breaking large goals into daily micro-goals;
- Tracking what you have accomplished, not just looking at your total accomplishments;
- Celebrating consistency, not perfection.
How is this different from “Hustle Culture”?
Hustle culture promotes constant hustle, resulting in burnout. When making sustainable habits, we are making a commitment to manage our energy, rather than burn it out. We are not trying to accomplish more—we’re trying to do what matters to us consistently to enhance our ongoing motivation, rather than deplete it.
Association of Purpose and Meaning with Motivation
Motivation for the Future Comes from your Purpose
As you give in to difficult situations, you may find that your current goals are less motivating because they do not give you a solid foundation to support your efforts. While the motivation you might get from something like money or praise may be enough to help push you along through tough times, having a purpose (or reason) to keep going drives people through the hard times.
Research conducted in positive psychology demonstrates that individuals who connect their daily activities to their core values are more resilient than individuals who don’t. In addition, those who are able to connect their daily activities to their core values experience increased levels of motivation in the presence of stress.
Questions to Help Clarify Your Purpose:
1) Why is this goal important to me personally? 2) Who benefits by my continuing? 3) From this experience, what type of person am I developing into?
Base Your Actions On Your Values, Rather Than Your Moods
Emotions fluctuate; therefore, you can expect your motivation to fluctuate as well. When you act based upon your values such as a commitment to growth, personal responsibility, and contributing to the community), you will be able to sustain your internal motivation independent of the influences of external conditions.
Example:
Healthcare professionals during times of crises, for instance, frequently report feeling exhausted yet continue to show up to assist their patients, because their calling to the healthcare profession is strong, and they feel a strong sense of purpose. While having a sense of purpose does not alleviate adversity, it imbues one’s perseverance with significance and meaning.
Purpose-Driven Motivation Outweighs Goal-Based Motivation
Traditional goal-setting approaches emphasize outcomes rather than your identity or the way you want to live your life. Goals can be unachievable or can change over time, while your purpose is a stable component of your life, thus allowing it to provide the continuity necessary for you to achieve success in all of your future endeavors.
Conclusion
When times are tough, you’ll find yourself in a difficult position, and you may feel alone. Motivation is not just a matter of willpower; you must also have a strategy. In this article, we have demonstrated that motivation can be sustained over time with four elements: Mindset Reframing, Building Sustainable Habits, and Purposeful Action.
Motivation becomes more durable and dependable as we view our challenges as temporary (and therefore, push through them), create systems that can sustain us even when we have little energy, and align our actions with some deeper meaning.
As we move forward, those that put a premium on developing their mental resilience and taking purposeful actions will be in a much better position to deal with the uncertainty that exists today. Motivation is not just a trait possessed by some; it is a skill that can be intentionally developed.
Take One Action Step:
Next time you find yourself feeling overwhelmed by everything around you, do not wait to be motivated to take action. Instead, identify a very small step that you can take right now, then connect it to a reason that you believe is significant, and take the step. The truth is that motivation follows action, not the other way around.