I doubt there are many people who could say their energy levels haven’t slumped this year.
Have you been left feeling unmotivated and deflated?
Researchers tell us this is a completely normal reaction in a pandemic. But for many of us, the reality is that stuff still has to get done.
Here are my top tips for how to get things done when you really don’t want to.
1. Do It Anyway
Feeling unmotivated sucks. Everything seems to take longer, looks harder, and seems to require an enormous amount of energy.
Motivation, though, is actually irrelevant.
Just as you might not feel motivated to brush your teeth (but do it anyway) sometimes you have to acknowledge that getting things done with zero motivation is going to feel like pushing water uphill…and then just go and do it anyway.
2. Eat That frog
Do the hardest thing, the one you’re most avoiding, first thing in the morning. Nothing else will seem as bad. And you have the satisfaction of ticking a nasty task off the list. (See Brian Tracey’s book - Eat That Frog)
3. Only Eat One Frog a Day
Sometimes when I look at my day and feel that overwhelming lack of motivation it's because I know that my to-do list sucks. It’s full of things that are complicated, difficult, or just plain boring.
When that happens I write out a “Things I Don’t Want To Do” list. I write down all the things I know I need to do but would rather go to the dentist than face.
Then I commit to doing only one of them each day.
First thing.
So now my frogs get eaten but I don’t have to spend any full days eating them.
4. Use the Pomodoro Technique
The Pomodoro Technique is a time management technique that’ll have you using the time you have, and milking it for all it’s worth. It’s also particularly useful for beating procrastination.
So how do you do it?
The Pomodoro technique breaks your day into 25 min chunks with 5 mins breaks. You set a timer and work on a task for 25 minutes.
ONLY.
Regardless of where you are up to, you stop at 25 minutes and take a 5-minute break. I use this when I have tasks I really don’t want to do. By setting a 25-minute timer you know there is only a finite block of time you work on the task before you get a break. You don’t commit to spending the whole day writing a report. You commit to 25 minutes at a time.
I use the Mofodoro app (iOS only, but searching "Pomodoro" will return plenty of options on other platforms) which is set up with 25-minute and 5-minute timers. It also allows you to change the timer, so if a task is particularly daunting you might set the timer to just 10 or 15 minutes.
5. Address the Cause
Ok, so whilst motivation is irrelevant and you can still just “do it anyway”, it’s great to generate some if you can. You can’t end the pandemic but you can look at how you are particularly affected and what you can do about it. For example...
Lack of sleep In times of stress, sleep suffers. BUT getting enough sleep is vital for your body and mind to function optimally. It’s easy to feel like you don’t have enough time to get a good sleep. However, prioritising sleep will increase your effectiveness in the time you do have. There are loads of techniques to help you sleep but starting with a set bedtime is a must. Get to bed early, calm your mind, and fit in 7-8 hours of sleep. (Pro tip: and if you can’t fall asleep because you’re used to going to bed too late, wake up at your chosen time the next morning anyway, even if you are feeling tired and your sleep pattern should correct itself.)
Too much sleep If you're not lacking in sleep, you might be getting too much of it. Another common symptom of difficult times is exhaustion, you might be finding it difficult to wake up even after 8-9 hours of sleep. Establishing a good sleep routine can do wonders for your energy levels and motivation.
Boredom Boredom can be a serious motivation drainer. If you’re struggling with boredom in your everyday tasks for a prolonged period of time you can lose all motivation. So if this is you, ask yourself: why are you feeling so bored? Do you need to think about a career switch? And if that’s not possible (and let’s face it, this might not be the best time to leave a job if you’re lucky enough to have one) how can you add some interest or excitement into your life outside work time?
Stress Stress wreaks havoc with our bodies from digestion to hormones, mental health, and motivation. Whilst you can’t necessarily remove all your stressors you can improve your ability to process stress. Studies have shown meditation to be one effective way to reduce the impact of stress. I can certainly attest to it from my own personal experience. (For more on mediation check out my blog post here.)
Overwhelm Feeling overwhelmed can suck all the motivation out of me. Not knowing where to start or how to make an impact can be downright draining. When this happens I do two things to clear my head. I tidy the area around me (ok my whole house, but you don’t have to go that far). For me, my physical environment and my mind are closely tied together - if the house is chaos my mind feels like chaos. Secondly, I write a to-do list. I write down every single thing that is stressing me out, or I feel needs to get done. Whether it’s my work tasks for the day or one of those nagging tasks you never get around to (like taxes or booking that dentist appointment). I find that my list, as long as it is, looks far less overwhelming on paper than it does as frenetic thoughts running into each other around my mind.
6. Find Something New That Inspires You
For me, it’s often a book or a podcast. Reading or listening to new ideas and stories of success provides fresh inspiration and can often lift me out of a funk.
7. Meditate
I can’t emphasise this enough. The benefits of meditation are many and proven. Taking 10-15 minutes when you’re feeling completely unmotivated can give you that reboot to get stuck into things afresh.
8. Move Your Body
Our bodies are wired to provide us the energy they think we need. The less you move, the less energy your body thinks it needs. And so it doesn’t bother giving it to you.
Move your body in whatever way works for you: go for a walk, run, ride a bike, workout, stretch, whatever.
Getting active will increase your energy levels and help you feel more motivated.
9. Get Outside (if you can)
Take a break, take a walk, get out in some sunshine. Remember your sunblock but never underestimate what some time outside can do for resetting your mind.
I would love to hear any ideas you have for getting things done when you just aren’t feeling it. Please leave a comment below.
Related Posts:
Further Resources:
Eat That Frog by Brian Tracy
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