Everyone can feel unmotivated at times, but what’s important is being able to pull yourself out of a slump of tiredness or procrastination. There are simple, science-backed tips you can try right now that will help you get motivated to start working.
Tell Yourself You’re Starting Anew
It’s a new day, a new hour, heck, even a new minute. No matter what’s been going on, you have a fresh start right now, and that’s a powerful thing. It’s like hitting the reset button in a video game, except this time, you’re armed with all the experience from the previous rounds. Remember, there’s no shame in restarting; even Thomas Edison had his fair share of resets with 1,000 unsuccessful attempts at inventing the light bulb. It’s all about perspective.
Start Small
Consider the Chinese proverb, “A journey of a thousand miles begins with a single step.” You might not be in the mood for a marathon work session, but you can surely take one step, right? Break down your tasks into manageable chunks and start with the smallest one. Witnessing the progress you make, no matter how minute, can be a powerful motivator. In fact, a study by Harvard Business School found that small wins have a disproportionate power, known as the progress principle.
Make a Contract with Yourself
Remember that time you promised yourself a weekend getaway if you hit your work targets? That’s making a contract with yourself, and it works wonders. It’s like having a personal accountability partner built right into your psyche. Research from The American Society of Training and Development found that people are 65% more likely to meet a goal after committing to another person. Their success rate jumps to 95% when they build in ongoing meetings with their partners to check in on their progress.
Go for a Short Walk
Never underestimate the power of a short walk. Studies show that regular walks can boost your mood, creativity, and problem-solving skills. All these are crucial when you’re trying to get work done. A Stanford University study suggested that walking increases creative output by an average of 60 percent. So, lace up those sneakers and take a brisk walk around the block.
Reward Yourself
Who doesn’t love a good reward? Promise yourself a treat after completing your work – it could be a cup of your favorite coffee, twenty minutes of your favorite video game, or even a power nap. This technique, known as “Temptation Bundling,” was explored in a study by Katherine Milkman at the University of Pennsylvania. She found that when people bundle their responsibilities with a desirable activity, they are more likely to complete the task at hand.
Remember the Big Picture
When you’re stuck in a rut, it’s easy to lose sight of why you’re doing what you’re doing. Take a moment to remind yourself of the big picture. Maybe you’re working towards a significant career goal, or perhaps your work contributes to a larger cause. A study by Adam Grant at the University of Pennsylvania found that workers who understood the significance of their work were more productive and satisfied. So, keep your eyes on the prize.
Remember, motivation isn’t always going to be there, and that’s okay. The key is to find ways to keep moving forward, even when motivation is in short supply. Happy working!
