Motivation Dips: How to Stay Energised
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Motivation—the elusive spark that sometimes feels more like a flicker! If you’re like most, motivation ebbs and flows, leaving you high on ambition one moment and reaching for that third coffee the next. But fear not, understanding this rollercoaster can help you ride it with flair!
The Science Behind Motivation
Motivation isn’t just a whimsical muse; it’s rooted in biochemistry. Dopamine, your brain’s reward chemical, thrives on progress, not just results. This means small wins can fuel your motivation more effectively than waiting for that big finish line. Meanwhile, circadian rhythms play a significant role in your daily energy levels, impacting your focus and willpower throughout the day. Add decision fatigue into the mix—the mental exhaustion from making too many choices—and it’s no wonder your motivation can feel like a rollercoaster ride.
Common Motivation Killers and Fixes
Monday Blues: The transition from weekend freedom to structured work can be jarring. Combat this by planning your week on Friday, so you hit the ground running. Kickstart your Monday with a feel-good ritual, whether it’s a killer playlist, a workout, or a coffee routine that makes you smile.
Afternoon Slump: As energy dips and decision fatigue sets in, it’s tempting to zone out. Instead, schedule low-effort tasks or take a brisk walk to recharge. A healthy snack can also do wonders for your energy levels.
Friday Fizzle: By the end of the week, your brain is in weekend mode. Use a “weekend launch” list to channel that Friday excitement productively. Save Fridays for brainstorming or creative work, not deep-focus tasks.
Post-Vacation Funk: Transitioning from relaxation back to reality can be tough. Ease back into work with a buffer day and start with tasks you enjoy to rebuild momentum faster.
Big Task Overwhelm: Large tasks can feel paralysing. Break them down into small, manageable steps. The Pomodoro Technique—working for 25 minutes, then taking a 5-minute break—can help keep you moving forward.
Setback Stagnation: Your brain often equates failure with danger, which can stall motivation. Reframe setbacks as learning opportunities and keep a "success log" to remind yourself of past wins.
Deadline Doldrums: Without urgency, action stalls. Create personal deadlines and find an accountability buddy to keep you on track. The “2-minute rule”—if it takes less than 2 minutes, do it now—can also help maintain momentum.
Result Waiting Game: Your brain craves instant gratification, so waiting for results can be demotivating. Focus on process goals to build momentum, and visualise success to keep your motivation strong.
Dive Deeper
For more insights, check out James Clear’s Atomic Habits, which explores how small actions can lead to massive success. Or watch the video "How to Get Motivated and Stay Motivated" by Therapy in a Nutshell for a quick motivational boost.
Remember, action fuels motivation. Start small, build momentum, and let progress propel you forward. Which motivation killer trips you up the most? Let’s tackle it together! 🚀
