If you are over the age of 12 years I expect you will have experienced periods or incidences of low motivation. Not so much perhaps where you had high motivation, as you would likely just be getting on with whatever it is.
So, there is internal and external motivation. Internal is where we do something because we want to. It usually results from a choice we get to make. External motivation is driven by factors outside our personal control, like achieving (the 'carrot') or avoiding something (the 'stick'). Whilst we can always force ourselves to do something without motivation, doing it with motivation is sooo much easier...
So how can we consciously increase motivation in cases where we could really do with some to get something done more quickly and easily?
There are three core conditions that can create motivation or remove the things that are preventing it:
- autonomy - do I have a choice about doing this?
- competence - do I know how to do it?
- relatedness - do I have support for doing this?
So taking each in turn...
1. Autonomy.
Be mindful that no one can actually make us do anything. Yes, we make get fired or someone may be disappointed (or be left hungry) but at the end of the day we all have a choice about what we do, even if it doesn't feel like it. So if you feel like you 'have to' then it can help to revisit the original reason for your decision to do something, whether the particular task in hand, or the actual job, or the decision to be a parent/partner, etc. It may require some venting before you can remember those reasons, but once you do, then you will be in a position to consider your options. Even if that is 'to do or not to do', you will at this point more accepting of the fact that ultimately it is a choice. Reconnecting with the fact we have ultimate freedom to act help to remove and free us from this block to motivation.
2. Competency.
Establish what the 'what' is exactly. Break down the task into its parts and steps. Is there something within this that perhaps we don't feel as confident about tackling? Is this something you can learn (e.g. YouTube or a course) to gain the skill or remind yourself of how to do it if it has been a while since you last had to do it? Or, is there someone you know, within your team, work, or social circle, that perhaps does this kind of thing regularly? Can you pick their brains... or even better ask them to help? Maybe you could swap for something they feel out of their depth with but for you it is like breathing? Alternatively, and depending on how big of a task we are talking about, you can contract a specialist. The cost of doing so may be less than the cost of the amount of hours it would take you.
3. Relatedness.
This is a sometimes underestimated (and so, ignored) internal indicator. Is there a feeling of isolation or a desire to not be alone in this thing? This is far more relevant since wfh has taken over. What I would also wish to say is that when asking yourself this question try to do so without judgment. It is not a sign of weakness, but rather a sign you are human and so are subject to the same evolutionary instincts as all of us. If there is something here then be mindful that by acknowledging it and addressing it, your motivation will be boosted. Things to consider are things like networking, social media groups, friends, family, peers, colleagues, and if none of them appeal for whatever it is you are trying to accomplish then do consider coaching. This is not a plug, just an genuine recommendation from someone who has experienced both sides (client and coach) and so can and will vouch for it.
Something else to consider that will be relevant with motivation and procrastination is your thinking. I mean, how bad or hard or boring you think it will be. I probably don't need to point out that you are attempting to predict the future and acting on it like its the truth (by avoiding it). In fact, when thinking those types of thoughts our brains start to react to the imagined acts as reality. So no wonder it seems to be so damn hard to start (or continue). Perhaps try a different thinking pattern like 'it'll be easy', 'I can do it', etc.
Do you remember occasions when after completing something you thought 'that wasn't as bad/hard as I thought it would be!' - hmmm funny that :0)
Alternatively have you ever done that thing where you need to wait until your thinking stops about the thing you need to do, then you just do the thing? This is something I used to have to do to get out of bed in the morning. Nowadays I do it to workout sometimes... I purposefully don't think about why I am putting my workout clothes on, or going down into the gym, or putting my workout music on... Sounds ridiculous (I realise as I type!) like I am trying to keep my brain in the dark and not let it in on the act until the last minute. I suppose that is what I do. But not my whole brain, just the bit that complains about being tired or not having the energy :0) (And now I am wondering if maybe I am the only person that does this?! haha)
N.B. After explaining all of that, I realised I didn't clarify that you also have the choice to not make your life easier. Maybe your fridge really does need that clean out? (productive procrastination is my go to). Or that Netflix series really does need watching today - I mean it may get taken off tomorrow, who knows?! :0)
