3 Motivation Tips That Make It Easier to Get Back on Track

It’s easy to be motivated when things are going well or you’re doing something you love, but what do you do when you feel unmotivated? We’ve all been there at some point or another. Whether it’s because you didn’t get enough sleep, you have a bad case of Zoom fatigue, or something more substantial, it’s important to learn how to avoid letting your mood influence your productivity at work and develop strategies that allow you to get back on track once the “who cares” fog has lifted. Here’s 3 tips for getting back into the zone.

1) Be Willing to Take Action

It feels great to tackle something you’re exciting about doing, but if you wait for an avalanche of motivation, it may never arrive. Instead, get in a habit of forcing yourself to take some kind of action even when you don’t feel motivated. A few minutes at a time can be all it takes—just make sure it’s productive rather than scrolling through social media or watching TV!

When you're able do something – anything - to stay on task, the impact on your mood and motivation can be positive and self-fulfilling. But don't beat yourself up if you fall off track. Even small amounts of progress are important, so allow yourself some breathing room to course correct when necessary.

Try asking yourself what steps you could take right now to get more engaged. For example, turn off distractions like social media and your phone, find a quiet place where you won’t be disturbed for 30 minutes or so, set a timer and then focus on doing something that gets you excited about your work. This could be creating an outline for an upcoming project or jotting down some ideas for some new research. Once your time is up, switch off your timer, have a stretch and reward yourself with something small like listening to music or having a cup of tea before getting back into things.

Overthinking can also prevent you starting. Try acting first and contemplating later; sometimes starting something gives you just enough momentum to keep going until it feels easy again.

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2) Start Small

When you’re feeling unmotivated, it can be difficult to muster up enough energy to start working. (I know if I’m having a lazy Sunday, even getting up to make a cup of tea can seem daunting!) When you don’t feel motivated, take small steps toward achieving your plan. And if you really don’t feel like working at all, try doing something active—even if it is just a quick walk around the block – to reset and get the synapses firing.

There’s no need to go all out when you feel unmotivated; just think of it as a step toward your goal. If you find yourself consistently struggling with motivation, make sure that your expectations are realistic. I’ve said “be willing to take action” but be aware that doesn’t have to mean getting up an hour earlier and skipping lunch, or sitting at your desk for 12 hours straight. Paradoxically, if you accomplish all of your to-dos on high power while feeling unmotivated, chances are you're going to head for burn out fast. Instead, start small and let your mojo – and the ticks on your to-do list – gradually build from there.

3) Ask Yourself What's Holding You Back

If you find yourself procrastinating often, pause and ask yourself why. If something feels off, it probably is. Is there an underlying reason for your lack of motivation? Are you in a bad mood because of work or home life? Or is it deeper than mood (which comes and goes)? If you think it might be a sign of something more deep-seated, rather than ignoring these feelings and continuing with work that doesn’t inspire you, it’s best to confront them head-on.

A coach (yep) can help you understand your lack of motivation and get you back on track. Sessions like these are always confidential, so you can talk openly about what’s holding you back and how you might tackle it. If things still don’t improve, think about whether a change in – or to - your role would help. Many people find their professional life much more fulfilling when they’re working at something that matters to them, and in that context even the boring parts become more palatable. A coach can help you step through identifying what you want and create and implement a plan for getting there.

Here’s the thing: it’s easy to say you’re going to work hard, but difficult to always do so. We are not machines, and our momentum ebbs and flows. Sometimes, though, the deadlines are less flexible! By orienting to action, starting small, and not being afraid to tackle the bigger questions, you can set yourself up for more success and a sense of fulfilment over the longer term.

Until next week,

Take care of yourself and others

Madeleine

PS If you’d like to work with me as you reflect on what might be holding you back at work, let me know. Send me a message to enquire, and please share with anyone you think may benefit.

I help accomplished professionals untangle difficult career questions so they can thrive in work and life.

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