Five Actionable Tips To Boost Motivation and Productivity (And It Doesn’t Have To Do With Changing Your Mindset)
"I hit the snooze button and missed another day of avoiding my Peloton bike.” The amount of times I heard statements like this recently made me wonder how many others feel this way?
People are struggling to find internal motivation and relying on the strategy of “forcing” themselves to do things. However, it's obvious that forcing ourselves to do things never works well. Yes, there are tasks, projects, assignments, etc. that need to be done even when we don't want to do them. But when it comes to procrastinating or avoiding things in our lives, we need to turn inward and ask ourselves why.
If you've been following me, you know that I love fitness. It's a major part of my life, from CrossFit to Pole Dancing to Hula Hooping and Walks along the canal. In 2019, I started to notice a feeling of dread when it came to going to the gym or the studio. I felt like a whiny child, screaming, "I don't want to do it! Don't make me!" And that's exactly what it was. I was forcing myself to push my body beyond its limits, and my body was telling me it needed a break. At the time, I was also dealing with an emotional situation with a friend, postpartum depression, feeling lost in life, and a sense of disconnect. My body initially felt fatigued, but it wasn't long before I started experiencing back and shoulder injuries. The pain was so severe that I couldn't even open gifts on Christmas morning with my kids because I was stuck on the couch. After reflecting over the next few months, I noticed a pattern. Every time I stored emotional energy instead of releasing it, I would get injured or experience longer recovery times. Over the course of the following year, I took a new approach: I learned to check in with myself. Instead of telling myself, "You have to do this today," I started asking, "What do you feel like doing today?"
This change was a game-changer.
Mindset tools like "just do it" or "fake it till you make it" have their role, but practical strategies can get us there faster. Personally, I've tried both approaches and found that it varies depending on my mental state for the day. Some days, I can push through mentally and feel happy I did, while other days, I need structured and focused goals. Here are some helpful strategies that can increase your motivation on those days when you just need to feel better:
1. Pick something you enjoy doing. If you have two options (e.g., yoga or the gym, coffee or tea, paragraph or an essay), choose the one that seems realistic for the day.
2. Implement David Allen's two-minute rule or time-blocking for procrastination. Setting a timer for 5 minutes or even 30 minutes when feeling anxious or overwhelmed can increase focus and productivity by reducing that feeling of dread. It also encourages action instead of excessive thinking. Often, we avoid tasks because we spend too much time thinking about how we don't want to do them, rather than just doing them.
3. Get curious about why you're feeling resistance. Take a look at your energy levels in all aspects of life, not just physically. Emotional energy is important too. When emotions are stored in the body, they can manifest as other symptoms. Your body is trying to tell you to slow down and listen. If you listen, you will learn.
4. Acknowledge what you have accomplished. This may seem obvious or trendy, but it's powerful. Sometimes, completing one or two small tasks in a day is all we have given the circumstances. Some days, we feel like a boss, and others, we feel like a couch potato.
5. Sometimes, you just need to rest. There's nothing more to say about this one. Listen to podcast episode 72 of Healthy Mind Happy Life Podcast on anxiety, stress and overwhelm. Stay tuned for upcoming interview with Meleah Manning to learn more about what rest truly means.
