{"id":29015,"date":"2015-08-20T06:00:00","date_gmt":"2015-08-20T13:00:00","guid":{"rendered":"http:\/\/www.goodtherapy.org\/blog\/?p=29015"},"modified":"2017-04-17T10:44:08","modified_gmt":"2017-04-17T17:44:08","slug":"how-to-get-back-on-track-when-youve-lost-your-motivation","status":"publish","type":"post","link":"https:\/\/www.goodtherapy.org\/blog\/how-to-get-back-on-track-when-youve-lost-your-motivation-0820154","title":{"rendered":"How to Get Back on Track When You\u2019ve Lost Your Motivation"},"content":{"rendered":"

\"WomanWhen your \u201cget up and go\u201d has \u201cgot up and left,\u201d when there’s no more \u201cpep\u201d left in your step, sometimes the best thing you can do is just stop trying for a while.<\/p>\n

Moving forward feels great, but movement takes energy. When\u2019s the last time you took a break without feeling guilty<\/a>?<\/p>\n

If you dislike the idea of resting, it might help to know that it\u2019s a productive and appropriate project that could help you get your groove back.<\/p>\n

Having said that, maybe you don\u2019t have the option of sitting around doing nothing. Somehow, you’ve got to find or create the motivation to get moving again, regardless of how stuck you feel.<\/p>\n

That’s when it’s time to do two things.<\/p>\n

The first is to remind yourself of your own agency<\/a>. No matter how helpless you may feel at a time like this, no matter what challenges you face, you have control over the little things in your life.<\/p>\n

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You\u2019re the only one who gets to decide whether to brush your teeth, rinse out that empty yogurt container, or sweep up that debris on the floor near the front door.<\/p>\n

When life won’t give up its rewards to you, you can still reward yourself with clean hair, a timeout, or\u2014here’s a novel idea\u2014a carrot. (Make it a baby carrot with peanut butter; you need the nutrients.)<\/p>\n

Losing motivation\u00a0creates a sense of powerlessness, not to mention a lack of direction and purpose. It casts a spell that makes you forget your autonomy.\u00a0But total powerlessness is most often an illusion.<\/p>\n

Who else makes those moment-to-moment decisions about whether to wash a dish, darn a sock, or do a push-up?<\/p>\n

When you feel paralyzed by obstacles like apathy, low energy, or indecision, taking small, unrelated actions can rev that idling engine.<\/span><\/p>\n

When you feel paralyzed by obstacles like apathy<\/a>, low energy, or indecision, taking small, unrelated actions can rev that idling engine.<\/p>\n

The best activities are simple acts of grooming and household management.<\/p>\n

Sprucing up your r\u00e9sum\u00e9 and applying for jobs on the Internet is not<\/em> a small action; don’t ask yourself to do that before you have some wins under your belt in the form of clipped nails, a tidy drawer, or a changed light bulb.<\/p>\n

Once you inspire yourself by being proactive in smaller tasks, you’ll be better able to roll up your sleeves and do some heavy lifting on the bigger stuff.<\/p>\n

The second thing to do if you\u2019ve lost your mojo is to follow these three, simple words: Just start it.<\/strong> I remember an instructor in graduate school telling us that if you simply begin<\/em> to do a task, motivation kicks in within 10 seconds.<\/p>\n

You read that right: 10 seconds may be all it takes to shift from \u201cI don\u2019t want to do it\u201d to \u201cI\u2019m already doing it, so I might as well continue.\u201d<\/p>\n

Let\u2019s say, for example, you\u2019re trying to get yourself to go to the gym.\u00a0Get up right now and gather your workout clothes and\/or shoes. Fill a water bottle or do whatever it takes to prep for a trip to the gym.<\/p>\n

You\u2019re far more likely to follow through and actually go if you start doing anything related to your goal.<\/p>\n

Between these two tools\u2014inspiring yourself through small actions or committing to just 10 seconds of activity\u2014you\u2019ll be able to make more progress than you would by sitting there berating yourself for being stuck.<\/p>\n

Loss of motivation can be a symptom of depression<\/a>. If your condition becomes entrenched, please consider speaking with a counselor or other mental health professional<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Motivation can be fleeting, and it’s OK to simply give it a rest. But when you need to get unstuck and get moving again, these two simple things can help.<\/p>\n","protected":false},"author":532,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[542],"tags":[31,25,547,392],"class_list":["post-29015","post","type-post","status-publish","format-standard","hentry","category-featured-articles","tag-psychotherapy-practice","tag-psychotherapy-issues","tag-self-compassion","tag-self-criticism"],"_links":{"self":[{"href":"https:\/\/www.goodtherapy.org\/blog\/wp-json\/wp\/v2\/posts\/29015","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goodtherapy.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goodtherapy.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goodtherapy.org\/blog\/wp-json\/wp\/v2\/users\/532"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goodtherapy.org\/blog\/wp-json\/wp\/v2\/comments?post=29015"}],"version-history":[{"count":0,"href":"https:\/\/www.goodtherapy.org\/blog\/wp-json\/wp\/v2\/posts\/29015\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.goodtherapy.org\/blog\/wp-json\/wp\/v2\/media?parent=29015"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goodtherapy.org\/blog\/wp-json\/wp\/v2\/categories?post=29015"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goodtherapy.org\/blog\/wp-json\/wp\/v2\/tags?post=29015"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}