If you often find yourself staring at your to-do list with zero motivation to cross anything off it, welcome to my life.
That ‘get up and go’ spirit isn’t something that comes naturally to a lot of us, but that’s okay. The good thing is that researchers have been trying to figure out what makes us tick (or not tick) for years, and they’ve actually come up with some pretty solid tips for getting our mojo back. Here are a few they recommend that just might help.
1. Clean up after yourself.
Take a look around you. Is your space a bit of a tip? Turns out, a messy environment can seriously mess with your head. Studies show that clutter can increase stress levels and make it harder to focus. So, before you beat yourself up for lacking motivation, try giving your space a quick tidy. You don’t need to go full Marie Kondo, but clearing your desk or making your bed can work wonders. It’s not just about looking neat; it’s about creating a space that doesn’t constantly remind your brain of unfinished tasks. You might be surprised at how much easier it is to get cracking when you’re not drowning in visual chaos.
2. Break big tasks into smaller bits.
When you’re faced with a massive task, it’s easy to feel overwhelmed and lose all motivation. That’s where the power of breaking things down comes in. Scientists call this the ‘progress principle’ — the idea that making progress, no matter how small, can boost your mood and motivation. So, instead of ‘write a novel’, try ‘write 100 words’. Instead of ‘clean the house’, start with ‘clean one shelf’. These mini-tasks are less daunting and give you quick wins, which can snowball into tackling bigger challenges. It’s like tricking your brain into thinking the task is manageable, and before you know it, you’re on a roll.
3. Watch how you talk to yourself.
Ever catch yourself saying things like ‘I’m rubbish at this’ or ‘I’ll never get this done’? That negative self-talk isn’t just a downer; it’s a motivation killer. Research shows that how we talk to ourselves can significantly impact our performance and motivation. Try flipping the script. Instead of ‘I can’t do this’, try ‘This is challenging, but I’m learning’. It’s not about being delusionally positive, but rather about being realistic and kind to yourself. Psychologists call this ‘cognitive restructuring’, and it can make a world of difference to your motivation levels. Remember, you wouldn’t talk to a friend the way you sometimes talk to yourself, so cut yourself some slack.
4. Make sure you’re setting the right goals.
Not all goals are created equal when it comes to motivation. Vague goals like “get fit” or “be more productive” can actually demotivate you because they’re too abstract. Enter SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound. Research shows that setting SMART goals can significantly boost motivation and performance. For example, instead of ‘get fit’, try ‘go for a 20-minute jog three times a week for the next month’. This gives you a clear target to aim for and a way to track your progress. It’s like giving your brain a roadmap — suddenly, the journey seems much more doable.
5. Get good quality sleep.
If you’re burning the candle at both ends, you might be sabotaging your motivation without even realising it. Sleep isn’t just about feeling refreshed; it’s crucial for cognitive function, emotional regulation, and yes, motivation. Studies show that sleep deprivation can lead to decreased activity in the prefrontal cortex, the part of your brain responsible for goal-directed behaviour. In other words, skimping on sleep makes it harder for your brain to stay focused and motivated. Aim for 7–9 hours of quality kip each night. It might seem counterintuitive to sleep more when you’ve got loads to do, but trust the science — you’ll likely get more done in the long run.
6. Reward yourself for your progress.
Remember how excited you’d get as a kid when you were promised a treat for good behaviour? Turns out, that principle doesn’t stop working just because we’ve grown up. The science of motivation shows that rewards can be incredibly effective in boosting our drive to complete tasks. It’s all about the dopamine — that feel-good chemical your brain releases when you anticipate a reward. But here’s the kicker: the reward doesn’t have to be big or expensive. It could be as simple as a favourite snack, a quick game on your phone, or 15 minutes of guilt-free Netflix. The key is to make the reward immediate and directly tied to completing the task. It’s like creating your own little motivation feedback loop.
7. Get social.
Humans are social creatures, and science shows we can use this to our advantage when it comes to motivation. Studies have found that working alongside others, even virtually, can increase productivity and motivation. It’s called the ‘social facilitation effect’. This doesn’t mean you need to turn every task into a group project. Sometimes, just having an accountability partner or joining a virtual co-working session can do the trick. It’s about creating a sense of shared purpose and gentle peer pressure. Plus, knowing someone else is plugging away at their tasks can make you feel less alone in your struggles and more motivated to keep going.
8. Reconnect with your ‘why’.
Sometimes, the key to unlocking motivation isn’t about adding something new, but about rediscovering what already drives you. Psychologists call this ‘intrinsic motivation’ — doing something because it’s inherently rewarding, not for external rewards or pressure. Take a step back and ask yourself why you wanted to do this task in the first place. Is it aligned with your values? Does it contribute to a bigger goal you care about? Reconnecting with your ‘why’ can reignite your motivation. It’s not about tricking yourself into liking something you hate, but about finding the aspects of the task that genuinely resonate with you. When you tap into this intrinsic motivation, you’re more likely to persist even when the going gets tough.
9. Sit up straight.
The way you’re sitting or standing right now could be impacting your motivation levels. It sounds bonkers, but there’s science to back it up. Research has shown that adopting an expansive, powerful posture (think Wonder Woman stance) can increase feelings of power and tolerance for risk. On the flip side, a slumped, closed posture can make you feel less confident and more stressed. This doesn’t mean you need to strut around like a superhero all day, but being mindful of your posture, especially when you’re feeling unmotivated, could give you a quick boost. Try sitting up straight, pulling your shoulders back, or even striking a power pose for a couple of minutes before tackling a task. Your body might just trick your brain into feeling more motivated.
10. Let go of perfectionism.
If you’re a perfectionist, your high standards might actually be sabotaging your motivation. It’s a bit of a paradox, but striving for perfection can lead to procrastination and a lack of motivation. Why? Because the fear of not meeting those impossibly high standards can be paralysing. Psychologists call this ‘maladaptive perfectionism’. The solution? Embrace ‘good enough’. This doesn’t mean lowering your standards completely, but rather accepting that not everything needs to be perfect. Start with a ‘crappy first draft’ or a ‘minimum viable product’. The act of starting and making progress, even if it’s not perfect, can boost your motivation and confidence. Remember, done is often better than perfect, especially when perfect means never getting started.
