How to Keep Moving Forward When You Have Lost Your Motivation
Create momentum.
When you are faced with a lack of motivation it can be hard to take action. Perhaps you find it hard to start a project, or maybe you get stuck somewhere in the middle. Learn how taking even the smallest, easiest action can help you get the momentum you need to take the next step, and the next, and the next.
Even the greatest action-takers among us lack motivation from time to time. If you have ever thought, felt, or said, “I’m just not motivated”, you are not alone. A personal loss, company politics, or professional or business disappointments can deflate or de-energise us. Is a project dragging on longer than expected? Did you have yet another proposal rejected? It can be tough to sustain action when you are not experiencing wins.
So how can you get yourself back on track after a dip in motivation? How can you find the desire to keep going when you have lost your initial drive? And, how can you find the drive to start an important project or pursue a worthwhile goal when external stressors have drained you?
Create Momentum
‘Momentum’ may not be the solution you were hoping for. As already said, we can lose motivation following difficulties of some kind. It can be tempting to seek out a magic bullet, but you will discover that creating momentum may be easier than you think.
What is the quickest way to achieve momentum? Start by taking small actions. You already know that getting started is the hardest part. Why not choose the easiest action and just begin. It is often recommended to start with the task that requires the most mental, emotional or physical energy and then move onto easier action steps or tasks that are more inspiring or fun. If motivation is lacking though, does it really make sense to put the most challenging action or task at the top of your to-do list? How would you feel every time you look at that list? How likely would you be to get started on it?
Some might say that if something is not hard then it must not be valuable or important. It is true that many worthwhile goals and activities take effort and exceptional rewards can be had when we stretch ourselves to the edge of or outside our comfort zone. It is also worth noting that a task’s level of difficulty does not automatically correlate with its value or impact. I believe that doing the easy thing first is sometimes the best choice you can make. Doing the easy thing or the most enjoyable task first could be all that is needed to get you back on track.
Small action following small action creates momentum. Properly directed momentum leads to attaining your goals.
Quick Wins Build Motivation
Is there something else achieved by taking small actions? Yes. The right small actions can lead to quick wins. Quick wins bring the feelings that lead to motivation. When we experience success and feel proud of our achievement we feel motivated to keep going. Our brains reward us with chemicals like the neurotransmitter dopamine. This hit of dopamine is pleasurable and our natural response is to do what is necessary to get that reward again. Yes, when we take one rewarding action we become motivated to take another one.
Quick Wins Build Confidence
What about when our motivation is low because we lack confidence? Quick wins help to build confidence. We build confidence in our skills and in our ability to figure it out. We strengthen or revive our belief that what we are doing is worthwhile and that it is moving us closer to achieving our goals. Confidence comes from taking action, so trust the process and dive in.
Paying Attention to a Shift in Motivation
Does this mean you should ignore a shift in motivation? No. Although it is important not to assume your lack of motivation means your goal is no longer worth pursuing or that your project is not important, a shift in motivation is worth investigating.
If you lose all motivation and energy for a project, step back and reflect. Here are some questions that may help.
Have you noticed a pattern of losing motivation with similar projects?
What thoughts or beliefs come up? For instance, “I can’t do this”, “I’m not good enough”, “I don’t deserve success”, “I am scared to put this out into the world - everyone will see it”.
Does your excitement wane after the initial goal-setting and planning stage of a project?
Does your motivation dip when you reach a difficult decision?
Do you lose motivation when your next step requires visibility or vulnerability, or when technical skills are required?
Write down what you notice. Show yourself compassion and withhold judgment. This is an opportunity to explore and build awareness, not to criticise. Discuss any sudden or extreme shift in motivation with your coach. They can help you identify patterns you may not notice by yourself. A coach can support you to build momentum even when motivation is lacking. A coach can also help you identify your resources gaps and help you to find or access the resources you need.*
Taking action feels more natural or easeful when you are motivated to do so, but motivation is not necessary to take action. In fact, the less your ability to take action is tied to how motivated you feel, the more likely you will succeed in achieving your goals. Taking action creates momentum which can re-energise your motivation. If you feel motivated to take action take advantage of that energy and get started. If you don’t feel motivated, get started anyway. Take small focused actions that lead to quick wins. You will create momentum, make progress towards your goals and very likely your motivation will return.
* If you are concerned about the severity of your loss of motivation, or the impact it is having on your life, please seek support from your doctor or mental health clinician.
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