How to Keep Motivation Working When You’re Just Not Feeling It

Alexander James Raymond

Having no motivation to work is frustrating and can be a vicious cycle. You can do a few things to help break the cycle and get back to work. But first, you must figure out what’s getting in the way.

Make a To-Do List

Creating a to-do list is a simple way to keep yourself on track and motivated. Studies show that those who create a to-do list are far more likely to reach their goals than those who don’t.

A to-do list tells your brain you’re on top of your game. That’s why some people feel a calming effect when they make lists.

It also allows you to set priorities and separate tasks that need to be completed from those you can wait on. This can be helpful when you’re overwhelmed and unsure where to start.

By breaking large jobs into smaller, more manageable pieces, you can make them much easier to complete without overextending yourself.

Even when you’re feeling under pressure, it’s important to congratulate yourself for any progress you make. It’s important to celebrate your small accomplishments during your day – especially when you don’t feel like working as much.

Take a Break

Taking a break may seem like an oxymoron to some, but it’s not always bad. A break can be a great way to recharge your batteries and return with renewed energy for work.

Whether it’s a mental health issue or something else, there are ways to take a break from your work when you’re not feeling it.

You can get some fresh air, walk, chat with a coworker or even do a few stretches to motivation you feel more awake and ready to start working again.

But be sure that you set some boundaries before you take your break. For example, you should avoid dating during your cool-off period unless the terms of the relationship prohibit this.

It would motivation if you clarified why you’re taking your break and what you hope to accomplish when it’s over. This can motivation your partner understand why it’s important to you and what changes they should expect.

Give Yourself a Reward

If you struggle to stay on top of your work, rewarding yourself is one way to get a boost. It doesn’t have to be big but it can make a difference.

Start by making a list of small rewards you can give yourself for everyday accomplishments, such as finishing your to-do list or studying for an hour. You can use these to motivate yourself when you don’t feel it.

If you want to make your rewards more motivating, keep them proportional to the task. For example, you can’t reward yourself with a chocolate bar for studying for half a day.

Get Outside

Getting outside is good for your physical and mental health. Taking a walk, hiking, or even just sitting on a bench can help reset your mood and boost your energy level.

Friends who love the outdoors can also motivate you to get outside more. Find a few like-minded friends with similar goals and natural-born outdoor lovers.

Make it a family goal to go out and enjoy nature together. This will keep you motivated and make it easier to be a role model for your kids and get them excited about exploring too!

A 2019 study showed that time spent in green space is associated with better emotional well-being and decreased levels of rumination. It can also boost self-esteem, creativity and social skills.