We all have those days where we’d rather stay in bed than face the day. Thinking of all the things you need to do makes your head spin and your body ache. Why is motivation so hard? With endless distractions, it can seem impossible to follow through on what you want to accomplish. This post will teach you how to motivate yourself and get back into a routine that works for you. We’ll explore the science behind motivation and provide tips on how to make it last for more than just a few days.
The science of motivation
Motivation is a powerful chemical that influences our everyday behavior. The brain does not produce it. Rather, it gets things done when we feed it the proper cues and reward it with things that will keep us motivated. “ Motivation is a powerful chemical that influences our everyday behavior. The brain does not produce it. Rather, it gets things done when we feed it the proper cues and reward it with things that will keep us motivated. Take a look at the following diagram: Your brain is in the area on the right. It contains a portion of gray matter, responsible for the working of more primitive parts of your brain, including the reward center. What would motivate you if you weren’t able to get a reward in exchange for your work?
How to get motivated
Before we get into the science of motivation, it’s important to recognize what you are looking to motivate yourself for. If you think you need an extra boost to reach your goals, you might have built in biases. You may prefer spending more time on a task when you think you have the motivation to do so. Or, you may simply believe you are motivated already and that the hard work is already done. Whether or not you are truly motivated, if you want to get out of bed and commit to your goals, you’ll need a push. Psychologists have developed and found a simple trick to help: reflect. People who reflect on their motivations and decide what they want to achieve are more likely to successfully follow through on their intentions.
How to maintain motivation
Everyone has “go-to” techniques for motivation. You can make it up as you go along. But I think I can take it to the next level. In the book Neuroteaching, research shows that the combination of four “attentional systems” is the best, and most sustainable, approach to sustained motivation. You can also find similar research in other fields.
Another way to stay motivated is through external motivation. If you want to have instant motivation, make sure to check out “Aman Dhattarwal Biography.” He is a guy who turned into a self-made millionaire at the age of 22.
Get consistent with your routine
It’s not hard to put yourself in a routine, but we often do just that and end up getting bored with it and then quitting. Having a regular sleep schedule is one of the easiest ways to keep yourself motivated. The average person needs about seven to eight hours of sleep a night, but no one needs only seven hours of sleep. Some people are naturally more energized early in the day, and others can feel sleepy later in the day. However, you need to give yourself enough time in the afternoon to recuperate and rest, otherwise you risk falling asleep during dinner.
Every day, just before bedtime, schedule fifteen minutes to complete your routine. Wake up, drink a glass of water, brush your teeth, take a shower, eat breakfast, and meditate for fifteen minutes. You’ll be refreshed and feeling good.
Create a list of what you want to do for the day
I’ve worked out hard all week, lifted weights at the gym three times a week, and have eaten all the right foods. Now I just don’t want to do it today. Why? Because my motivation is low and I have no idea what I’m going to do.
Before you tell yourself you can’t do something, make a plan of action. If you tell yourself you need a couple of days to “think” about it, you’ll never get started. On the other hand, if you give yourself a target and a deadline, you’ll be motivated to get things done. Then, make your list of what you want to do for the day. Start small. We all need to start somewhere, so build your way up.
You can break it down into the hours before bed and the hours you have spare. But remember, this list will be different for everyone.
Make it fun
You will never motivate yourself if it’s something you dread doing. Instead, spend your time focused on the task at hand and have fun. Remember that motivation is usually fleeting and you’ll be motivated to follow through when you enjoy the process. When working out, start off with activities you enjoy. Or if you want to get in shape for your first marathon, do a workout video to get your fitness on.
Think about the things that will put a smile on your face and it will help keep you motivated. Track your progress While working out isn’t the only way to make motivation last, it can be a great way to hold yourself accountable for sticking to a goal. You can do this by tracking your progress. For example, at the start of this year I made a goal to hit 500 miles by the end of March.