4 Simple Ways to Increase Your Motivation

One of the most common things I hear from clients is that they'd like to feel more motivated, get more done, and procrastinate less. Depression and anxiety can make this harder. Depression in particular can drain your energy and make you want to avoid even the things you usually enjoy. This article isn't meant to tackle complex mental health concerns, but it offers a few ideas that tend to help.

There's a close connection between your thoughts, your feelings, and what you do. One of the first steps you can take is to notice the thoughts that show up when you feel unmotivated.

Try this: the next time you catch yourself procrastinating, check in and see what's going through your mind. That might include words, images, memories, or imagined scenarios. Then ask yourself: what are these thoughts telling me to do? And do I have to do what they say?

Often the thoughts are things like "This is pointless," "I'll do it later," or "I'm too tired." You don't need to argue with them or replace them. Notice them — "I'm having the thought that this is pointless" — and take one small step anyway.

It also helps to be very specific about what you need to do right now. Not your big goals — just the one bite-sized piece of work in front of you. Having too many things to do at once, or not being clear about what exactly needs doing, often leads to procrastination. Choose one thing to do now, and set everything else aside for later.

Say the task you've picked is washing the dishes. Realistically, you may have close to zero desire to do it! Instead of waiting to feel like it, ask yourself what the task is for. Maybe a clean kitchen means you can cook a real dinner tomorrow, or start your morning without clutter. Maybe it's about taking care of your home, or of the people you live with.

You still might not want to do the dishes. But when a task is connected to something you care about, it becomes easier to do it anyway — even while the "I don't feel like it" feeling is still there.

One thing that doesn't help productivity is beating yourself up. It's easy to believe that being hard on yourself will push you into action, as if the pain will get you moving. Usually it does the opposite and leaves you discouraged.

Try this instead: sit quietly for three to five minutes and focus on your breathing. There's no need to breathe in a special way; just notice your natural breath and keep your attention on it. It's completely normal for your mind to wander. When it does, gently bring your attention back to your breath, without criticizing yourself. Notice whether you feel a little lighter or more centered afterward.

For a different angle on the same topic, see Motivation, and Why It's Overrated. And if you'd like to talk, you can reach me through the contact page.