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How to get motivation when you have none

Updated: Feb 4, 2023

If you're anything like me, you have moments where motivation feels completely out of reach. Maybe it's because you've been pushing yourself too hard and need a break, or maybe it's because you're just not feeling inspired by what you're doing. Whatever the reason, not having any motivation can be frustrating. But there are some things you can do to try and get your motivation back! Here are a few of my favorite tips:

1. Take a break-literally. Sometimes when we feel overwhelmed, our bodies and minds just need a break. So take a walk outside, read your favorite book, or take a nap. And don't feel guilty about it! You'll be surprised how refreshed you feel afterward and how much easier it is to get back to work.

2. Find someone who inspires you and follow their lead. If there's someone in your life whose work ethic or passion inspires you, spend some time with them or learn about them. Chances are they'll have some great advice on how to stay motivated even when times are tough.

3. Set small goals for yourself. When we're trying to accomplish something big, it can seem daunting and overwhelming-which makes it easy to give up before we even start. But if we focus on setting small goals that lead up to the bigger goal, we'll be more likely to transfer that feeling of accomplishment onto the larger task at hand Eventually completing the project will seem much more feasible this way!

What do you do when motivation is nowhere to be found? Share your tips in the comments below!



Define what motivation means to you

For me, motivation is about feeding my determination to tackle life head-on. It means staying focused on what I want to achieve and understanding that there's no better feeling than when I'm working towards the goals I have set for myself. Motivation enables me to be decisive and take action, firing up my inner sense of ambition and drive. By recognizing the changes I am capable of creating and embracing the challenge of achieving something meaningful, motivation fosters a strong work ethic that is intended not only to please others, but mostly to overcome personal boundaries.


Understand your "why" - what is your purpose for needing motivation

Having a clear purpose or 'why' behind wanting to stay motivated is essential for success. Identifying the 'why' helps you break down and prioritize what needs to be done so that ultimately it's easier to stay on track despite difficulties. It's easy to get caught up in the process, yet things become meaningful when there's significance attached to them –– so dig deeper and truly understand the underlying reason why motivation is necessary in your particular circumstance. Once you've identified what your specific purpose is, surround yourself with reminders that help reinforce it – whether through a physical manifestation such as post-it notes or an idea you come up with; the choice is yours. Bottom line though: know why this matters, use it as fuel and go get that motivation!


Create a plan and set small goals that will help you achieve your larger goal

How do you eat an elephant? One bite at a time. This old saying applies to how you can stay motivated when working toward a larger goal. Break the task down into smaller chunks by creating a plan that focuses on how to accomplish each step. This will help keep your motivation up as you're able to see how each of the small goals achieved is leading to the completion of the larger one. Set aside time for tackling these mini-goals, and try not to be overwhelmed if things don't go exactly as planned (they rarely do!). Celebrate your successes no matter how big or small, and remember why you wanted to reach this goal in the first place - it's all about staying motivated until the job is done!


Find a role model or someone who has already achieved what you're striving for

A great way to stay motivated when you have none is to find a role model or someone who has already achieved what you're striving for. A role model can not only provide advice and wisdom but also act as an incentive to stay motivated and reach the same success. A good role model will be someone who has a great personality or values that align with your own goals and aspirations, making them even more valuable in their ability to inspire you. They can provide an incredible antidote to any negative self-talk that might try to creep in, renewing your belief in yourself that anything is possible with hard work and determination.


Take care of yourself - get enough sleep, eat healthily, and exercise regularly

Taking care of yourself is the first step to staying motivated when things start to get tough. Get into a routine where you make sure to get enough sleep, eat healthy, and exercise regularly. Make sure that this becomes a priority in your life instead of an afterthought - this will help you stay in the best possible state both physically and mentally. Your diet and physical activity affect your energy levels, which is essential for keeping focus and being productive. Additionally, this includes not stressing yourself out when you haven't taken care of yourself as this can be counter-productive - it's better to take a step back, relax, and reset if things start feeling overwhelming. Have time during your day or week set aside just for yourself so that you don't burn out easily - this will help you stay motivated despite outside pressures.



Reward yourself for completing small tasks along the way to stay motivated

Staying motivated can be difficult, but it doesn't have to mean long hours of monotonous effort. To keep yourself on track, it's important to reward yourself for the small steps that you take in the process. It could be something as simple as a mug of hot chocolate or it could be even better - it doesn't have to involve food or drink! For example, why not treat yourself to a good film or a trip out to your favourite place or time with a loved one or friend? You're worth it! Taking these smaller steps and rewarding yourself along the way will motivate and encourage you, giving you the final push necessary in order to reach your goals. So don't forget that small rewards along the journey are just as important as reaching your destination.


Motivation is a tricky thing to achieve, but it's not impossible. Once you understand what motivates you and define your “why”, everything will become more clear. Creating a plan and setting small goals that help get you closer to achieving the end goal are excellent ways for staying motivated over time. Having a role model who has already done what you’re trying to do or even just someone close by that can act as an accountability partner can go a long way. Don't forget to take care of yourself in the process and reward yourself for completing small tasks along the way. If all else fails, Ewan can help! Ewan’s approach can help you establish good habits associated with motivation and provide positive reinforcements toward achieving whatever it is that you want in life or business. Good luck!


Ewan Norrie Coaching

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