8 Ways to Motivate Yourself When You're Feeling Low

 8 Ways to Motivate Yourself When You're Feeling Low

Motivation can be elusive at times, especially when you’re feeling down or like things are taking longer than they should. However, it’s always there, waiting to help you achieve your goals, if you know how to access it. Here are 8 ways to motivate yourself when you need some encouragement the most.

1) Put on motivational music

Think about how music affects your mood—and then try it for yourself. Find some music that’s energetic and upbeat, yet doesn’t have lyrics you can sing along with (or distract you) so that it doesn’t take away from your concentration. Music is a great way to motivate yourself and get going on a project. But if you find that music makes you feel lazy, don’t force it! Try something else instead.

2) Do something for someone else

According to Dr. Travis Bradberry, author of Emotional Intelligence 2.0, when you do something kind for someone else—with no regard for what you’ll get in return—it will always boost your mood and motivation levels. Not only that, but doing something nice for others can give you more job satisfaction and a better reputation at work as well. In other words, it’s not just about doing something good for yourself; it’s also about making yourself into a person people want to be around.

3) Set small goals

It’s tough to motivate yourself when you’re tired, stressed out, or stuck in a rut. But setting small goals can help: once you hit one goal, it can motivate you to set more—and that’s how momentum is built. The key is coming up with as many short-term (10 minute/hour) tasks as possible that will get you moving in a positive direction. For example, if you need to clean your apartment but don’t feel like doing it after work, break down your task into smaller chunks and reward yourself for completing each one. Do 10 minutes of cleaning first thing when you get home from work; after that, treat yourself to a smoothie or some other healthy snack; then tackle another 10 minutes of cleaning before bedtime.

4) Make a list of your strengths

Every person has individual talents, strengths and gifts. Make a list of 10 things you know you do well. For example, if writing is one of your strengths, then find an audience for your writing. If people say you’re funny or have a way with words, share your gift with others by joining an improv group or taking a comedy class. If you’re more introverted, try volunteering at events where you can make people laugh as part of a team—your natural wit will shine through! No matter what your strengths are, they’ll come in handy when you start feeling low. Use them to motivate yourself out of those tough times.

5) Get enough sleep

Even just one night of poor sleep can have a significant impact on your motivation levels. Sleep deprivation has been shown to deplete dopamine and norepinephrine—neurotransmitters that play a huge role in mood, memory, attention, appetite control, and learning. When we don’t get enough shut-eye our bodies release higher amounts of cortisol—which makes us feel more stressed out and can make it harder for us to lose weight and keep it off. So, not only does sleep help you stay motivated during waking hours, but it also helps you stay motivated when you wake up! So go ahead and hit snooze if you need an extra few minutes (or hours) of rest.

6) Spend time with people who support you

It can be difficult to feel motivated when you’re feeling down on yourself, or when you feel like you’re missing out on social events with your friends. Make sure that your loved ones know how much you need their support, and ask them for help getting through tough times. If talking about it doesn’t get your thoughts off of whatever is bothering you, distraction is key—and nothing will do it better than some quality time with those who love and support you. This may also be a good time to check in with a professional therapist if you’ve been struggling with depression or anxiety. Many therapists offer free consultations so that you can talk things over before committing to treatment.

7) Exercise

Exercise releases chemicals called endorphins that make you feel good about yourself and makes you happy. It is recommended that people do 30 minutes of aerobic exercise every day, like walking or running. It does not have to be done at once; it can be broken up into 10 minute increments. Exercise also helps keep your weight in check by increasing metabolism and helping you eat less, even if your workouts are not part of a specific diet plan. Plus, working out will help keep you from getting bored with your workout routine. If you’re feeling unmotivated, try going for a run outside or playing sports with friends. Do something active that gets your heart pumping!

8) Create reminders everywhere

One of my favorite tricks for helping me stay motivated is creating reminders everywhere. I have little Post-it notes with motivational quotes stuck in odd places (like my laptop or beside my bed). I also have photos, calendars, and lists all over to help keep me on track. And, trust me, when you start to feel unmotivated and tired, these reminders are a great way to push through that. Here’s an example:

The best part about having so many reminders around your home? It doesn’t take much time or money—just a little creativity! So make sure to get creative with your reminders and create them wherever you can.