Boosting Motivation: A Guide to Getting Your Groove Back
- Logan Holmes
- Nov 8, 2024
- 4 min read
Feeling stuck in a rut? Struggling to find the motivation to start that project, hit the gym, or even just get out of bed in the morning? It might help to hear that you’re not alone. It is extremely common for adults to be grappling with motivation, or rather, the lack thereof. The good news is that there are plenty of strategies to help you reignite that inner spark. Let’s dive into some practical, research-backed tips to get you moving forward.
Setting Goals Like a Pro
First things first, let’s talk about goal setting. But not just any goals – we’re talking about SMART goals. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Setting these types of goals can provide clear direction and make the process of achieving them less daunting. For instance, instead of saying, “I want to get fit,” try, “I will go for a 30-minute jog every Monday, Wednesday, and Friday at 7 AM for the next month.” This approach transforms a vague desire into a concrete plan, making it easier to track progress and stay motivated. It works even better to write it down! Here is a link to a free download of what a SMART goal worksheet looks like - try filling one out!
The Power of Self-Determination
Next up, we have the concept of self-determination. According to Self-Determination Theory (SDT), motivation thrives when we feel autonomous, competent, and connected to others. In plain English, we’re more likely to stay motivated when we have a say in what we’re doing, believe we can do it well, and feel supported by those around us. So, if you’re struggling to stay motivated at work, try to find aspects of your job that you can control or excel in, and seek out supportive colleagues who can cheer you on.
Behavioral Activation: Just Do It
Sometimes, the best way to get motivated is to act first and let the motivation follow. This is where behavioral activation comes into play. This technique involves scheduling enjoyable and rewarding activities to improve mood and, in turn, increase motivation. It might sound counterintuitive, but simply doing the things you enjoy – even if you’re not initially motivated – can create a positive feedback loop that boosts your overall motivation.
For example, if you’re dreading your workplace routine, plan something fun immediately afterward, like meeting a friend (or go solo!) for a cup of coffee at that place you’ve been wanting to try. Over time, the positive association with completing the specific task that you’re trying to build consistency with can help you stay motivated.
Cognitive-Behavioral Strategies: Change Your Mindset
Our thoughts can be our biggest motivators – or our worst enemies. Cognitive-behavioral strategies, such as positive self-talk and visualization, can play a significant role in boosting motivation. Instead of telling yourself, “This project is taking forever and going terribly,” try the reframe of, “I have the skills to tackle this one step at a time.” Visualization techniques, where you imagine yourself successfully completing your goals, can also be surprisingly effective.
Social Support: Lean on Me
Don’t underestimate the power of a good support system. Having an accountability partner or joining a support group can provide the encouragement and motivation you need to stay on track. Whether it’s a workout buddy, a study group, or a professional network, the people around you can help keep you accountable and motivated. Check out some of the never ending groups and social organizations on Facebook to get an idea!
Mindfulness and Stress Reduction: Stay Calm and Carry On
Mindfulness practices, like meditation and deep breathing, can reduce stress and increase focus, making it easier to stay motivated. When you’re overwhelmed by stress, motivation can plummet. Incorporating mindfulness into your daily routine can help you manage stress and maintain your motivation levels. Here is a link to a 5 minute guided mindfulness meditation.
Environmental Modifications: Set Yourself Up for Success
We can also take a look to examine our environment. Creating a conducive environment for your goals can make a huge difference. Whether it’s setting up a dedicated workspace, reducing distractions, or using visual cues to remind yourself of your goals, small changes in your environment can have a big impact on your motivation.
Last but Not Least: Getting in Touch with a Therapist
Do you feel you have tried a lot of these strategies and just can’t seem to find that spark? That is okay! Trying these strategies is the core to inviting ourselves to think about change. However, sometimes the best way to go about making a change is to seek professional help, especially if trying these strategies have not transferred over into helping to see things a little differently, reacting more positively in life, communicating better, or building and maintaining relationships with others. It is a big step to take but you are not alone - and Ascend Therapy can help!
Wrapping It Up
Remember, boosting motivation isn’t about a one-size-fits-all solution. It’s about finding what works for you and being consistent. Whether it’s setting SMART goals, tapping into self-determination, engaging in behavioral activation, using cognitive-behavioral strategies, leaning on social support, practicing mindfulness, or modifying your environment – there’s a strategy out there that can help you get your groove back.
And if you’re feeling particularly stuck, don’t hesitate to reach out to a therapist. Sometimes, a little professional guidance can make all the difference. So, here’s to getting motivated and making things happen. Remember you are not alone and sometimes it is best to seek professional help!
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References:
Epton, T., Currie, S., & Armitage, C. J. (2017). Unique effects of setting goals on behavior change: Systematic review and meta-analysis. Journal of Consulting and Clinical Psychology, 85(12), 1182–1198. https://doi.org/10.1037/ccp0000260
Doménech-Betoret, F., Abellán-Roselló, L., & Gómez-Artiga, A. (2017). Self-efficacy, satisfaction, and academic achievement: The mediator role of students’ expectancy-value beliefs. Frontiers in Psychology, 8, 1193. https://doi.org/10.3389/fpsyg.2017.01193
Gutman, L. M., & Schoon, I. (2013). The impact of non-cognitive skills on outcomes for young people: Literature review. University of London: Institute of Education/Educational Endowment Foundation. Retrieved from https://helmtraining.co.uk/wp-content/uploads/2017/03/Gutman-and-Schoon-Impact-of-non-cognitive-skills-on-outcomes-for-young-people-1.pdf
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