Get Off Your Butt: 16 Ways to Get Motivated When You’re in a Slump
Post written by Leo Babauta.
Even the most motivated of us — you, me, Tony Robbins — can feel unmotivated at times. In fact, sometimes we get into such a slump that even thinking about making positive changes seems too difficult.
But it’s not hopeless: with some small steps, baby ones in fact, you can get started down the road to positive change.
Yes, I know, it seems impossible at times. You don’t feel like doing anything. I’ve been there, and in fact I still feel that way from time to time. You’re not alone. But I’ve learned a few ways to break out of a slump, and we’ll take a look at those today.
This post was inspired by reader Roy C. Carlson, who asked:
“I was wondering if you could do a piece on why it can be hard for someone to change direction and start taking control of their life. I have to say I’m in this boat and advice on getting out of my slump would be great.”
Roy is just one of many with a slump like that. Again, I feel that way sometimes myself, and in fact sometimes I struggle to motivate myself to exercise — and I’ll use that as an example of how to break out of the slump.
When I fall out of exercise, due to illness or injury or disruption from things going on in my life, it’s hard to get started again. I don’t even feel like thinking about it, sometimes. But I’ve always found a way to break out of that slump, and here are some things I’ve learned that have helped:
One Goal. Whenever I’ve been in a slump, I’ve discovered that it’s often because I have too much going on in my life. I’m trying to do too much. And it saps my energy and motivation. It’s probably the most common mistake that people make: they try to take on too much, try to accomplish too many goals at once. You cannot maintain energy and focus (the two most important things in accomplishing a goal) if you are trying to do two or more goals at once. It’s not possible — I’ve tried it many times. You have to choose one goal, for now, and focus on it completely. I know, that’s hard. Still, I speak from experience. You can always do your other goals when you’ve accomplished your One Goal.
Find inspiration. Inspiration, for me, comes from others who have achieved what I want to achieve, or who are currently doing it. I read other blogs, books, magazines. I Google my goal, and read success stories. Zen Habits is just one place for inspiration, not only from me but from many readers who have achieved amazing things.
Get excited. This sounds obvious, but most people don’t think about it much: if you want to break out of a slump, get yourself excited about a goal. But how can you do that when you don’t feel motivated? Well, it starts with inspiration from others (see above), but you have to take that excitement and build on it. For me, I’ve learned that by talking to my wife about it, and to others, and reading as much about it as possible, and visualizing what it would be like to be successful (seeing the benefits of the goal in my head), I get excited about a goal. Once I’ve done that, it’s just a matter of carrying that energy forward and keeping it going.
Build anticipation. This will sound hard, and many people will skip this tip. But it really works. It helped me quit smoking after many failed attempts. If you find inspiration and want to do a goal, don’t start right away. Many of us will get excited and want to start today. That’s a mistake. Set a date in the future — a week or two, or even a month — and make that your Start Date. Mark it on the calendar.
Get excited about that date. Make it the most important date in your life. In the meantime, start writing out a plan. And do some of the steps below. Because by delaying your start, you are building anticipation, and increasing your focus and energy for your goal.
Post your goal. Print out your goal in big words. Make your goal just a few words long, like a mantra (“Exercise 15 mins. Daily”), and post it up on your wall or refrigerator. Post it at home and work. Put it on your computer desktop. You want to have big reminders about your goal, to keep your focus and keep your excitement going. A picture of your goal (like a model with sexy abs, for example) also helps.
Commit publicly. None of us likes to look bad in front of others. We will go the extra mile to do something we’ve said publicly. For example, when I wanted to run my first marathon, I started writing a column about it in my local daily newspaper. The entire island of Guam (pop. 160K) knew about my goal. I couldn’t back down, and even though my motivation came and went, I stuck with it and completed it. Now, you don’t have to commit to your goal in your daily newspaper, but you can do it with friends and family and co-workers, and you can do it on your blog if you have one. And hold yourself accountable — don’t just commit once, but commit to giving progress updates to everyone every week or so.
Think about it daily. If you think about your goal every day, it is much more likely to become true. To this end, posting the goal on your wall or computer desktop (as mentioned above) helps a lot. Sending yourself daily reminders also helps. And if you can commit to doing one small thing to further your goal (even just 5 minutes) every single day, your goal will almost certainly come true.
Get support. It’s hard to accomplish something alone. When I decided to run my marathon, I had the help of friends and family, and I had a great running community on Guam who encouraged me at 5K races and did long runs with me. When I decided to quit smoking, I joined an online forum and that helped tremendously. And of course, my wife Eva helped every step of the way. I couldn’t have done these goals without her, or without the others who supported me. Find your support network, either in the real world or online, or both.
Realize that there’s an ebb and flow. Motivation is not a constant thing that is always there for you. It comes and goes, and comes and goes again, like the tide. But realize that while it may go away, it doesn’t do so permanently. It will come back. Just stick it out and wait for that motivation to come back. In the meantime, read about your goal (see below), ask for help (see below), and do some of the other things listed here until your motivation comes back.
Stick with it. Whatever you do, don’t give up. Even if you aren’t feeling any motivation today, or this week, don’t give up. Again, that motivation will come back. Think of your goal as a long journey, and your slump is just a little bump in the road. You can’t give up with every little bump. Stay with it for the long term, ride out the ebbs and surf on the flows, and you’ll get there.
Start small. Really small. If you are having a hard time getting started, it may be because you’re thinking too big. If you want to exercise, for example, you may be thinking that you have to do these intense workouts 5 days a week. No — instead, do small, tiny, baby steps. Just do 2 minutes of exercise. I know, that sounds wimpy. But it works. Commit to 2 minutes of exercise for one week. You may want to do more, but just stick to 2 minutes. It’s so easy, you can’t fail. Do it at the same time, every day. Just some crunches, 2 pushups, and some jogging in place. Once you’ve done 2 minutes a day for a week, increase it to 5, and stick with that for a week. In a month, you’ll be doing 15-20. Want to wake up early? Don’t think about waking at 5 a.m. Instead, think about waking 10 minutes earlier for a week. That’s all. Once you’ve done that, wake 10 minutes earlier than that. Baby steps.
Build on small successes. Again, if you start small for a week, you’re going to be successful. You can’t fail if you start with something ridiculously easy. Who can’t exercise for 2 minutes? (If that’s you, I apologize.) And you’ll feel successful, and good about yourself. Take that successful feeling and build on it, with another baby step. Add 2-3 minutes to your exercise routine, for example. With each step (and each step should last about a week), you will feel even more successful. Make each step really, really small, and you won’t fail. After a couple of months, your tiny steps will add up to a lot of progress and a lot of success.
Read about it daily. When I lose motivation, I just read a book or blog about my goal. It inspires me and reinvigorates me. For some reason, reading helps motivate and focus you on whatever you’re reading about. So read about your goal every day, if you can, especially when you’re not feeling motivated.
Call for help when your motivation ebbs. Having trouble? Ask for help. Email me. Join an online forum. Get a partner to join you. Call your mom. It doesn’t matter who, just tell them your problems, and talking about it will help. Ask them for advice. Ask them to help you overcome your slump. It works.
Think about the benefits, not the difficulties. One common problem is that we think about how hard something is. Exercise sounds so hard! Just thinking about it makes you tired. But instead of thinking about how hard something is, think about what you will get out of it. For example, instead of thinking about how tiring exercise can be, focus on how good you’ll feel when you’re done, and how you’ll be healthier and slimmer over the long run. The benefits of something will help energize you.
Squash negative thoughts; replace them with positive ones. Along those lines, it’s important to start monitoring your thoughts. Recognize negative self-talk, which is really what’s causing your slump. Just spend a few days becoming aware of every negative thought. Then, after a few days, try squashing those negative thoughts like a bug, and then replacing them with a corresponding positive thought. Squash, “This is too hard!” and replace it with, “I can do this! If that wimp Leo can do it, so can I!” It sounds corny, but it works. Really.
Showing posts with label inspiration. Show all posts
Showing posts with label inspiration. Show all posts
Thursday, October 28, 2010
Friday, October 22, 2010
Exactly where I should be at exactly the right time.
A friend had a post on FB that I felt was important enough to share with you. It seems as if the words ring true if you really think about how the world responds to your actions and wishes.
I have been put in a place to create something that was of meaning to myself (Southern New England Woman Magazine) and coinsidentely became beneficial to those who have chosen to be a part of it as an advertiser, writer, photographer, reader, event attendee. My goal was to bring something to women that would encourage and inspire them to be the best they could be. I was truly overwhelmed by the response I have received from so many regarding the magazine and my personal posts on Facebook, Twitter, etc which reflected me and my thoughts which have gone into the publication. It has meant much to me to know that what I have been tring to create has not gone unnoticed.
There was a time this summer and part of the fall in which I had to take a step back and reevaluate the meaning of what I was creating and the value it had to it's readers was not to be taken lightly. It was time to relect and regroup for the future of the publication. I am comfortable and happy now to be able to move forward with even more excitement on the next issue of the publication. For those of you who have been waiting patiently, thank you. You will see the publication released within a few months time. I couldn't be happier that time was taken to evaluate. Because of that, I am prepared to bring you the most spectacular issue! The words below, written by a friend, have confirmed my very thoughts and I am proud to share them with you. I hope that you will find his words just as encouraging as I have and be able to reflect on your own sense of self.
"I am exactly where I should be at exactly the right time. We are always positioned at the most precise point possible to evolve and find resolve. The key is so simple: surrender to the moment, forgive the past and visualize the future. When you can visualize something, it exists. To obtain it, you merely have to ask for it and truly want it and the responsibility and consequences that come with receiving it."
Best,
Pat
I have been put in a place to create something that was of meaning to myself (Southern New England Woman Magazine) and coinsidentely became beneficial to those who have chosen to be a part of it as an advertiser, writer, photographer, reader, event attendee. My goal was to bring something to women that would encourage and inspire them to be the best they could be. I was truly overwhelmed by the response I have received from so many regarding the magazine and my personal posts on Facebook, Twitter, etc which reflected me and my thoughts which have gone into the publication. It has meant much to me to know that what I have been tring to create has not gone unnoticed.
There was a time this summer and part of the fall in which I had to take a step back and reevaluate the meaning of what I was creating and the value it had to it's readers was not to be taken lightly. It was time to relect and regroup for the future of the publication. I am comfortable and happy now to be able to move forward with even more excitement on the next issue of the publication. For those of you who have been waiting patiently, thank you. You will see the publication released within a few months time. I couldn't be happier that time was taken to evaluate. Because of that, I am prepared to bring you the most spectacular issue! The words below, written by a friend, have confirmed my very thoughts and I am proud to share them with you. I hope that you will find his words just as encouraging as I have and be able to reflect on your own sense of self.
"I am exactly where I should be at exactly the right time. We are always positioned at the most precise point possible to evolve and find resolve. The key is so simple: surrender to the moment, forgive the past and visualize the future. When you can visualize something, it exists. To obtain it, you merely have to ask for it and truly want it and the responsibility and consequences that come with receiving it."
Best,
Pat
Saturday, August 21, 2010
I always loved this article: 9 WAYS TO GET THE BEST FROM YOURSELF
Too many people die at 20 and are buried at 80. Too many people coast through life, never manifesting their potential and using only a fraction of their personal talents. According to the latest scientific research, the average person uses only 1/100th of 1% of their brain power over the course of the lives while respected researcher Ivan Yefremov has confirmed that "we could, without difficulty, learn 40 languages, memorize a set of encyclopedias from A to Z and complete the required courses of dozens of colleges." And yet most people become creatures of complacency, doing the same things, in the same way, with the same people, every day.
Here are 9 powerful lessons to consider for getting the best from yourself and manifesting the fullness of the potential for excellence that lies within you:
1. Define a Higher Reality
The most successful people in business are "possibilitarians". They make the impossible probable by thinking better thoughts than others and constantly visualizing a larger future. Make the time to think creatively and dream of ways to grow your business and enrich your personal life. Go to educational seminars, expose yourself to richer information and stay open to new ideas.
2. Surround Yourself with the Best
You are a product of your environment. The Principle of Association says that who you will be 5 years from now comes down to two primary influences: the people you associate with and the books you read. Make sure both are first rate. Surround yourself with people who are moving forward, men and woman who are excited and passionate about the changing business world we live within. Form a mastermind alliance of other salespeople who are creative and successful and meet weekly over the new year to brainstorm new ways to multiply your business victories. Also, read the biographies of the people you admire and learn from their lives. You can get deeply into the minds of the world's greatest thinkers simply by walking into a library.
3. Live in Day Tight Compartments
In the seminars that I deliver for companies across the country, I urge people to bring a greater sense of urgency to their days. Too many people squander their time worrying about past failures or future challenges. Yet, all to often, the fears of the future never materialize. As Mark Twain observed: "I've had a lot of trouble in my life, some of which actually happened." Live every day fully. The past is history and the future is but a dream. This day is all you have. Try new things, take more chances, think bigger thoughts. The results will speak for themselves.
4. Raise Your Standards
Eye doctors use the term "Amblyopia" to describe the phenomenon that occurs when the healthy eye of a young child, after being covered by a patch, loses its ability to see. People who spend their days working within a small zone of comfort also suffer from their own form of Amblyopia. By living their lives with blinders on, they have lost their natural ability to see the boundless opportunities presented by this Age of Knowledge. They have lost their vision and grow content with mediocrity. Unfortunately, the only path to a satisfying life is through excellence and initiative. Raise your standards for the year ahead. Demand more of yourself and push yourself to try things you may have thought you could never do. The best way to conquer fear is to meet it head on.
5. Go the Extra Mile
One of the best strategies for business success is to "under promise and over deliver." This simple philosophy will create a core of "True Believers" within your customer base who will generate tremendous word of mouth advertising for your business. Ask your customers what they expect from you in terms of service and then exceed their expectations. And do the same in your personal life. Read for 30 minutes a day, no matter how busy you are since new ideas are the commodity of success in these information-crazed times. Also work hard since industry always delivers its rewards. And constantly be improving your self since leadership always begins within.
6. Focus Your Energy
The great sage Confucius said: "man who chases two rabbits catches neither." One of the timeless principles of success is also one of the simplest: focus your energies on the things that count. As I teach in my time management seminars: "The person who tries to do everything ends up doing nothing. The real secret to getting things done lies in knowing what needs to be left undone." Concentrate your time on only those high-leverage activities that will lead you to your stated goals. If an activity is not linked to one of your strategic objectives, have the self-discipline to "just say no." Your productivity and achievement levels will soar.
7. Be a Motivational Leader
Peak performers are people-centered. They understand that by helping people get what they want, they will help you get what you want. Tirelessly ask those in your network of contacts: "How can I help you reach your goals?" Be of constant service to your customers, to your friends and to your community. Inspire others by your example and keep the promises you make. You might be surprised by the endless opportunities that are certain to come your way.
8. Be the Change
We are swimming in a sea of change. There has been more new information developed over the past 30 years than in the previous 5000. Technology is changing at a breakneck pace, the sociopolitical world has been transformed and even our workplaces and work styles are far different than they were just a few years ago. So what can we do to not only survive in this new information economy but thrive? My answer is to "Be the change". One day Mahatma Gandhi was asked by one of his followers how to change the attitudes of others. Gandhi thought for a while and then replied with a knowing smile: "Be the change." Embrace change as a business tool. Let go of that "bunker mentality" and be a part of the changing world around you. Master technology, surf the Net, take courses and start to see change for what it really is: an opportunity to take your business and your life to a whole new level of effectiveness.
9. Master The Action Habit
"Knowing is not enough, we must apply. Willing is not enough, we must do," wrote the German philosopher Goethe. Top performers understand that lasting success is a numbers game: the more action you take, the more results you reap. Take cold calling for example. The salesperson who makes one hundred calls a day is certain to close more deals that the one who only makes 50. Get good at taking action. If you learn a new marketing strategy or a new stress reduction tactic at a seminar, apply it immediately before "The Law of Diminishing Intent" takes hold and your desire starts to fade. If most people effectively implemented even half of the ideas that have graced their minds over the years, they would be successful beyond their dreams. The problem is that most people simply do not act on what they know. Don't let that happen to you.
Sustainable Living Articles @ http://www.articlegarden.com
Here are 9 powerful lessons to consider for getting the best from yourself and manifesting the fullness of the potential for excellence that lies within you:
1. Define a Higher Reality
The most successful people in business are "possibilitarians". They make the impossible probable by thinking better thoughts than others and constantly visualizing a larger future. Make the time to think creatively and dream of ways to grow your business and enrich your personal life. Go to educational seminars, expose yourself to richer information and stay open to new ideas.
2. Surround Yourself with the Best
You are a product of your environment. The Principle of Association says that who you will be 5 years from now comes down to two primary influences: the people you associate with and the books you read. Make sure both are first rate. Surround yourself with people who are moving forward, men and woman who are excited and passionate about the changing business world we live within. Form a mastermind alliance of other salespeople who are creative and successful and meet weekly over the new year to brainstorm new ways to multiply your business victories. Also, read the biographies of the people you admire and learn from their lives. You can get deeply into the minds of the world's greatest thinkers simply by walking into a library.
3. Live in Day Tight Compartments
In the seminars that I deliver for companies across the country, I urge people to bring a greater sense of urgency to their days. Too many people squander their time worrying about past failures or future challenges. Yet, all to often, the fears of the future never materialize. As Mark Twain observed: "I've had a lot of trouble in my life, some of which actually happened." Live every day fully. The past is history and the future is but a dream. This day is all you have. Try new things, take more chances, think bigger thoughts. The results will speak for themselves.
4. Raise Your Standards
Eye doctors use the term "Amblyopia" to describe the phenomenon that occurs when the healthy eye of a young child, after being covered by a patch, loses its ability to see. People who spend their days working within a small zone of comfort also suffer from their own form of Amblyopia. By living their lives with blinders on, they have lost their natural ability to see the boundless opportunities presented by this Age of Knowledge. They have lost their vision and grow content with mediocrity. Unfortunately, the only path to a satisfying life is through excellence and initiative. Raise your standards for the year ahead. Demand more of yourself and push yourself to try things you may have thought you could never do. The best way to conquer fear is to meet it head on.
5. Go the Extra Mile
One of the best strategies for business success is to "under promise and over deliver." This simple philosophy will create a core of "True Believers" within your customer base who will generate tremendous word of mouth advertising for your business. Ask your customers what they expect from you in terms of service and then exceed their expectations. And do the same in your personal life. Read for 30 minutes a day, no matter how busy you are since new ideas are the commodity of success in these information-crazed times. Also work hard since industry always delivers its rewards. And constantly be improving your self since leadership always begins within.
6. Focus Your Energy
The great sage Confucius said: "man who chases two rabbits catches neither." One of the timeless principles of success is also one of the simplest: focus your energies on the things that count. As I teach in my time management seminars: "The person who tries to do everything ends up doing nothing. The real secret to getting things done lies in knowing what needs to be left undone." Concentrate your time on only those high-leverage activities that will lead you to your stated goals. If an activity is not linked to one of your strategic objectives, have the self-discipline to "just say no." Your productivity and achievement levels will soar.
7. Be a Motivational Leader
Peak performers are people-centered. They understand that by helping people get what they want, they will help you get what you want. Tirelessly ask those in your network of contacts: "How can I help you reach your goals?" Be of constant service to your customers, to your friends and to your community. Inspire others by your example and keep the promises you make. You might be surprised by the endless opportunities that are certain to come your way.
8. Be the Change
We are swimming in a sea of change. There has been more new information developed over the past 30 years than in the previous 5000. Technology is changing at a breakneck pace, the sociopolitical world has been transformed and even our workplaces and work styles are far different than they were just a few years ago. So what can we do to not only survive in this new information economy but thrive? My answer is to "Be the change". One day Mahatma Gandhi was asked by one of his followers how to change the attitudes of others. Gandhi thought for a while and then replied with a knowing smile: "Be the change." Embrace change as a business tool. Let go of that "bunker mentality" and be a part of the changing world around you. Master technology, surf the Net, take courses and start to see change for what it really is: an opportunity to take your business and your life to a whole new level of effectiveness.
9. Master The Action Habit
"Knowing is not enough, we must apply. Willing is not enough, we must do," wrote the German philosopher Goethe. Top performers understand that lasting success is a numbers game: the more action you take, the more results you reap. Take cold calling for example. The salesperson who makes one hundred calls a day is certain to close more deals that the one who only makes 50. Get good at taking action. If you learn a new marketing strategy or a new stress reduction tactic at a seminar, apply it immediately before "The Law of Diminishing Intent" takes hold and your desire starts to fade. If most people effectively implemented even half of the ideas that have graced their minds over the years, they would be successful beyond their dreams. The problem is that most people simply do not act on what they know. Don't let that happen to you.
Sustainable Living Articles @ http://www.articlegarden.com
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