Have you ever wondered why motivating those around you is so much easier? You feel so pumped, yet after “spittin” this excellent advice, you put on your warm sweater and get back in bed with a sandwich and phone to watch TikTok.
Here’s what’s happening.
A little-known scientific fact is that when you help others, you get a huge dopamine rush as a reward. It’s what you might call a quick fix, a buzz. So your brain is happy. You just got a gold star for “sharing information.” No further action was required of you to make whatever advice you gave to your best friend happen. Meanwhile, your to-do list remains undone because you just got a “hit” without much effort. The dopamine you get from completing your tasks and crushing your goals is replaced by the dopamine you get from giving advice.
Not to mention that scrolling on social media also gives quick bursts of dopamine.
Wow. So what can you do about this?
How can you break this cycle?
Before we dive deep into some strategies that can help you motivate yourself, let’s look at a potential hidden cause that may be holding you back. It doesn’t necessarily mean you are lazy if you have had a long battle with motivation. Something else may be happening in your body, or, more specifically, your brain could be the culprit.
Dopamine Deficiency can cause a Lack of Motivation.
Dopamine is sometimes called the happy hormone because dopamine allows you to feel pleasure, satisfaction, and overall well-being. However, there is a condition known as “dopamine deficiency,” whereby low dopamine” levels have been linked to tiredness, moodiness, and a lack of motivation. This article explains the causes and treatment for dopamine deficiency in great detail.
If dopamine deficiency doesn’t seem to be a problem for you, then there are other strategies that you can benefit from to help jumpstart your motivation.
These suggestions are meant to inspire you if you are stuck and don’t know where to start.
5 Strategies to Jumpstart Your Self-Motivation
- Develop Your Confidence Muscle
Initially, this may sound counterintuitive. How can someone like me who is struggling with motivation feel confident, you might say? But absolute confidence is more than a feeling; it is a skill that can be developed. Once you realize this, you can get up off of the sofa and get to work.
“You are braver than you believe, stronger” than you seem, and smarter than you think.” – A. A. Milne.
Having the confidence to “stand up for yourself is one of the most critical aspects of self-motivation. Yet, it can be difficult to muster enthusiasm when your brain is wired to shy away from a challenge.
To rewire your thoughts and build your confidence, write down 3–4 achievements to remind yourself how much you have already done.
We live in a fast-paced society that doesn’t always allow us to ponder our hastily moving on to the next big thing. Over time, this can chip away at our confidence. As you continue to record your wins (big and small), you will boost your confidence and create the momentum you need to motivate yourself even further.
2. Track Your Progress
“Talk to yourself about your successes; be “sure you’re recognizing your accomplishments, you’re how small they may be.” – Rhett Power
Now that you’ve started “recording your achievements, keeping track of how far you’ve come is essential. Create a simple you’ve list and cross each task as you complete each. That dopamine is starting to soar. You created a simple system for managing your tasks; writing them down gives you accountability. Not only does this cause you to hold yourself accountable, but it also gives you a road map to complete your goals. You wake up each day knowing exactly what to do, giving your life purpose and meaning. You can feel the dopamine rising!
3. Fight to Keep a Positive Outlook
“There’s a direct correlation between positive energy and positive results.” – Joe Rogan
Now that you’ve started building momentum, you must feel pretty good! You’ve got to fight to keep moving forward. Keep Negative Nellie at bay. Maintaining a positive mindset can go a long way in boosting your self-motivation. It’s also an excellent tool when things don’t go as planned. That’s when having a positive outlook; you see things differently. Instead of focusing on the setback, think two steps forward; one step backward keeps you one step further than you were. Real talk: This is how life works. Because you encountered a little difficulty, choose to focus on your progress.
Refuse to shift your focus.
You’ll also be less likely to blame others for the things in your life.
To succeed, you must be familiar with your negative thought patterns (we all have them). Then, each time you feel negative thoughts pop up, immediately replace them with positive ones.
This takes practice, but you can do it. It is a life skill that will serve you.
4. Start by Setting Smaller Realistic Goals
“It must be borne in mind that the tragedy of life does not lie in not reaching your goal. The tragedy of life has no goals to reach.” – Benjamin E. Mays
You need to set goals in life. People with a purpose in life are happier and more energetic because they have something to look forward to. Even if you come up short, at least you are moving towards something.
Goals give your life a sense of direction.
When you are jumpstarting your motivation, starting small can be the key. Whether your goal relates to work, family, health, or having fun, set small goals and break them into small action steps. Structure the plan so that it is challenging enough to pique your interest. But not too hard or complex that you give up easily.
5. Surround Yourself With Supportive People
“Surround yourself with only people who are going to “lift you higher.” – Oprah Winfrey
This strategy is pure gold whenever “you are trying to lift yourself. Having positive people who help you achieve your potential is a great way to increase your self-esteem and motivate you to be your best. They can provide great accountability to keep you pushing forward even when you don’t feel like getting out of bed.
However, not everyone is blessed with an Oprah in their lives. If so, find your people by reading their books or watching their video content. If you can, hire a coach, as they can help you reach your goals faster.
Use these strategies to strengthen your resolve and to create a framework that you can use to jumpstart your motivation. These tips will get your internal gears turning in the right direction. You will begin to recognize and appreciate your actual value. You are more than your advice. You are a strong, capable person who can motivate yourself even in the most challenging times.
Be well + prosper, my friend,
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