Monday morning. It’s cold inside and dark outside. The idea of venturing out from under the duvet just does not appeal. But the adulting must continue, which means getting up and starting the working week.
So how do we get started on a task when the motivation is not there? The fear of being late for work and letting the rest of the team down might drive us to take that early morning shower and get moving.
But when it comes to starting an exercise routine or planning a new business venture, that motivation must come from within. We are left relying on ourselves to make that first move.
Research into the field of motivation tells us that we don’t have to feel motivated to start. In fact, the secret to getting motivated often lies in taking small steps before we even feel like it. Here’s how we can get going, even when we’d rather not.
Start Small: Lower the Bar
When we’re struggling to get started, it’s tempting to wait for a burst of motivation to strike. But that won’t always happen, and waiting often leads to further procrastination. Instead, there are benefits to lowering the bar.
This means breaking tasks down into the smallest possible steps. So, if we’re putting off exercising, we’re more likely to get started if don’t think about running 5 miles or signing up to a 10K. Instead, we start by putting on our running shoes. Just that simple action can often get us moving in the right direction.
Atomic Habits by James Clear
James Clear, author of Atomic Habits, emphasises the power of small habits. He suggests that doing something for just two minutes can create momentum.
For example, if we’re avoiding studying, commit to reading just one page. If we’re dreading a work task, spend two minutes organising our desk. Often, starting small leads to a sense of accomplishment, which can build into greater motivation over time.
Make Your Bed by Admiral William H. McRaven
The book Make Your Bed by Admiral William H. McRaven also emphasises the importance of starting small and building momentum through simple actions.
His key message is that making your bed each morning sets a tone of discipline and accomplishment, creating a positive ripple effect throughout the day.
Change Your Environment
When we’re feeling unmotivated, our environment can either work for us or against us. A cluttered space or one filled with distractions can make it harder to get things done.
It can help to open a window, tidy up a little, or move to a different space. Sometimes, a simple change in scenery can reset our mind and make it easier to get things done.
The Life-Changing Magic of Tidying Up by Marie Kondo
The Life-Changing Magic of Tidying Up by Marie Kondo emphasises that an uncluttered space can significantly boost motivation and well-being. Kondo’s philosophy is that tidying your physical environment can bring clarity and focus to your mind, which in turn enhances productivity and motivation.
By discarding items that do not “spark joy” and organising belongings methodically, we create a space that fosters positive energy and reduces stress. This orderly environment can help us feel more in control and energised, making it easier to tackle daily tasks and goals.
Don’t Rely on Motivation – Build Discipline
Motivation is a fleeting feeling, but discipline is a habit that can carry us through even the most uninspired days. Instead of waiting to feel motivated, it helps to focus on building routines that are simple enough to follow even on tough days.
When tasks become part of our routine, we don’t have to muster up the energy to do them; we just do them, almost automatically.
Discipline Is Destiny by Ryan Holiday
In Discipline Is Destiny, the focus is on the vital role of discipline in achieving long-term success and maintaining motivation. Holiday argues that discipline is the foundation that supports consistency and persistence, which are essential for staying motivated, especially when challenges arise.
While motivation can fluctuate, discipline ensures that you continue to take action even when enthusiasm wanes. It suggests that cultivating self-control and disciplined habits allows us to pursue goals more effectively and steadily, leading to meaningful progress and fulfilment.
Focus on the Outcome, Not the Task
Sometimes, it helps to shift our focus from what you have to do to why we’re doing it. Think about how we’ll feel once the task is done, rather than how we’’ feel while we’re doing it.
It can be motivating to visualise the sense of relief after finishing a report or the satisfaction of a clean room. Focusing on the reward can provide just enough of a push to get started.
The 7 Habits of Highly Effective People by Stephen R. Covey
The second habit in The 7 Habits of Highly Effective People is ‘Begin with the End in Mind’. It emphasises envisioning our desired outcomes before starting any task or project. It’s about having a clear vision of our goals, both in your personal and professional life.
This habit helps us focus on what truly matters, avoiding distractions and working with purpose. By keeping the end goal in mind, it becomes easier to make choices that lead to meaningful and intentional progress.
Be Kind to Yourself
It’s easy to beat ourselves up when we’re feeling unmotivated, but negative self-talk often makes things worse. Instead, we need to be kinder to ourselves and accept that okay to have off days. Motivation ebbs and flows for everyone.
We need to give ourselves permission to rest when we need it, but also remind ourselves that we’re capable of getting back on track.
Motivation often follows action
Motivation might be elusive, but we don’t have to wait for it to start taking action. By starting small, adjusting our environment, building discipline, focusing on the outcome, and being gentle with ourselves, we can make progress even when we’re feeling unmotivated.
Motivation often follows action, not the other way around. Taking that first small step can be enough for momentum to build and positive results to follow.
