We know motivation is an essential component to completing our goals. According to Kendra Cherry, writer for Verywell Mind, “Motivation is the process that initiates, guides, and maintains goal-oriented behavior.” Without it, we cannot begin and carry out our goals. With little of it, we may struggle hard to start and complete even small tasks. Despite its importance, motivation can prove difficult to obtain and maintain. The challenge securing it further increases when our mental wellness declines, particularly with the onset of conditions like burnout, depression, anxiety, addiction, ADHD, and relationship challenges. As it includes several moving parts—cognitive, emotional, social, and biological factors—a “quick fix” typically does not exist. However, there are many small shifts we can choose from that often help in various scenarios. Here are my favorite 5!
Have To→ Get To
The first one involves adjusting our thoughts to improve our emotions. Take a moment to think “I have to (fill in the blank)” or imagine someone telling you “You have to (fill in the blank),” and notice your physical + emotional response. Did emotions like anxiety, a variation of anger (irritability, annoyance, or frustration), or dread come up? Did you notice sensations like tiredness, tightness of shoulder or face or stomach muscles, or holding your breath or shallow breathing? Such reactions are common, as “have to” thinking tends to provoke resistance in us mentally since it’s associated with a chore, not having a choice, and being told what to do. Switching to “get to” can soften that resistance as it feels like more of a choice and can encourage gratitude. For example, saying “I get to make dinner tonight” reminds us that we had money to purchase food, the time and ability to cook, a meal we like or is healthier than takeout, and maybe even loved ones to nourish and to eat alongside. That gratitude can help us generate positive feelings which supports motivation.
5-Minute Rule
The 5-Minute Rule capitalizes on the combined phrases of “anyone can do anything for 5 minutes” (within reason) and “a body in motion stays in motion.” To implement this one, you simply set a timer for 5 minutes and work on a task until the timer goes off. If you only complete 5 minutes, that’s ok as it tends to provide more motivation and better feelings than sitting on the couch for 5 minutes. However, it is also possible the timer will go off and you may realize the task is not as bad as you thought so you continue for longer than 5 minutes.
5-Second Rule
This 5-Second Rule is different than the one we use with food. To use the 5-Second Rule for motivation, you notice when you have a thought to do something helpful or positive you need/want to do, and you challenge yourself to act on that thought within 5 seconds of having it. This treats that thought as the spark that can light your motivation fire. By acting within 5 seconds, you don’t let yourself consider the emotional and physical sensation that would smother the fire. I often encourage clients to pair this one with the 5-Minute Rule.
Social Influence
While peer pressure or desire to conform may not always have influenced us in positive ways, we can harness this force for our own good if we’re intentional about it. To do this, you begin by asking “what social influence may support me in achieving my goals?” For some people, simply going around others who are working may get them going on a task, like when you go to the library to study or coffee shop to work. For others, a personal body double (someone occupying the same space or working on a task with you) can generate enough pressure, focus, support, or comfort for a difficult task to seem manageable. Another way to use this may include surrounding yourself with people (or stories of people) who inspire and encourage you.
Rewards
Finally, using rewards after completing difficult tasks can serve as a motivating factor. With this tool, a reward is considered anything you have more interest in and enjoyment from pursuing, and you harness the motivation to get to the interesting/enjoyable activity to pull you through a less interesting/enjoyable task. For example, you tell yourself that after doing the dishes, you can watch an episode of your favorite show. For this to work, it’s important to make sure you engage in the reward afterward. If you were to switch the order, it’s likely you would over-engage in the enjoyable activity and the other would continue to get put off, like when we watch more than one episode of the show, and the dishes would remain dirty.
Altogether, these small tools can have a positive impact on getting and staying motivated. If you would like additional tools and support for motivation, feel free to make an appointment with us at [email protected] or by contacting us via phone at (270) 943-7818. You can also learn more about the topics we support by visiting https://www.amandapatrickmft.com/ and clicking on the “Services” tab at the top.