Get motivated – 6 things to do to make sure you get and remain motivated
So you have an essay to write, a research paper to prepare or whatever. The trouble is you have the time and the resources but not the will to do it. You are putting it off, procrastinating.
Why and what can you do about it?
The first problem is there is tomorrow, or the next day to do it. Well that is what you tell yourself. Nothing feels urgent, there is plenty of time left to get it done so its gets left undone. It will get done later.
The second problem is that you forget about it. Well your conscious mind does but not the subconscious. Since you set no specific timetable to start and finish by there is no urgency and your mind gets busy with the day to day stuff. It is only when you relax you remembered and then you feel tired so a) you panic or b) you decide to put off starting until later (there is that “later” again).
Pain and worry are both draining, they sap our energy and we feel drained and mentally tired and thinking becomes harder. Why am I telling you this? Well a task sitting in the subconscious is like pain and like worry, it drains us of energy. Once you have a task to do it is taking up mental resources, its sitting there draining your energy. The longer you leave it the less energy you have to do it. The only way you get started in these situations is when the adrenalin kicks in and gives you that energy boost. So as soon as you panic you get the energy to make a start. The problem we have here is that an adrenaline hit does nothing for our perceptive thinking. You are in “fight or flight” mode and not think and reflect mode.
Next to come are the excuses.
You need to balance the lack of progress in order to feel okay about not starting so you make excuses. Excuses include promises to yourself too. Excuses and promises mean nothing in terms of getting started or completing a task. They achieve nothing in themselves and often are not fulfilled. Enough said about excuses and promises, you are fooling no one, and that includes yourself! Stop making excuses.
There is too much to do, you are too busy already. Sorry but this is an excuse in disguise and you are fooling no one but yourself. You have enough time but you are using it unwisely. You are allowing small tasks and the tasks you enjoy doing to eat up your time. You need to get strict with yourself and plan better.
Leaving things to the last minute, or beyond if you consider the quality of your work, is not good for you. It is self-inflicted pain and anguish. A set of emotions that never result in a positive feeling once you have finished. Instead there is a combination of relief for getting it done and anger with yourself for not starting sooner and doing a better job. This is probably the main reason why you leave things until the last minute too. Let me explain.
Feeling good about something is a reward to yourself. Remember doing something well and how proud you felt. Remember the praise you got when you achieved something significant. We like rewards and rewards spurs us on to try harder or to do well. By leaving things to the last minute, by delaying starting, you are robbing yourself of the reward. Without a reward all you are left with are the negative emotions and an experience that does little to inspire you next time.
So that is why and how we put things off.
What can you do about it?
For a start, set your own deadline and do not go with the “hand in” or “hand over” date. Take control of the situation and do not dance to somebody else’s tune. They have no idea what else you have to do, want to do or wish to do. They do not offer to organise your time and only to expect you to use your time to complete the task they set.
Next, and it’s the most important part, set out your rewards for when you complete the task for the date you have set yourself. If you can meditate on them, visualise them happening. Make them real in your mind, feel the emotions that go with getting things done not only in time but in plenty of time. The reward is a powerful motivator but it must be a realistic reward. No setting unrealistic rewards, they do not motivate you.
Get realistic about your use of time. If something is a two hour task then spend little more than the two hours on it. If you spend more than 2 hours you are taking time away from something else. You risk running out of time and we know where that leads.
Then, and only then, when you have achieved the task take the time and make the effort to reward yourself. When you are doing so take a moment to reflect on how you would feel and what position you would be in if you were still rushing to get things finished. Contrast those emotions with how you feel having achieved your task as you set out to do. Embedding the positive emotions in your memory will help you become motivated next time.
So to sum up then:
- Allocate a realistic and appropriate amount of time to a task and stick to it.
- Set your own “complete by” date ahead of the hand in or hand over dates.
- Plan realistically and stick to it. Make no excuses.
- Establish you rewards for completing on time.
- Take a moment to visualise and feel the positive emotions associated with your rewards before you start.
- When you have completed on time reward yourself and take the time to embed the good feelings into memory. Rewards must be meaningful and achievable.
By the way if you are struggling with time management then here is a link to a series of articles that solve that problem too.
Reblogged this on The Learning Renaissance.
Awesome post on motivation! Thank you for sharing! 😊
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