Life Blog, 12th May 26 – Including motivation
I haven’t had my fingers tapping against this keypad for a while ☹, I have resorted to tapping away on my phone instead, just taking notes of the world passing by, living each day to the best of my capacities and capabilities.
I am really happy and content now, I kind of realised that everything happens for a reason and everything I went through led to the evolution of my inner self. There was a moment where I never thought I would find happiness, but I found it in my own company. For years I have navigated loneliness, filling in the gaps with temporary highs, but I never knew all I needed was just me.
Self-growth, conscious accountability and re-mapping where is needed, changing the colours in my wardrobe and embracing my natural self. With age comes understanding, why I was hurt so badly, why life pressured me to breaking point, why people never understood. It was always so I could be who I am today. And I actually really love this for me. I love who I am and this is a vast improvement from several years earlier.
Over the years I have experienced too much motivations, to less motivation, stable motivation, and I have always found that when I have had low motivation it has been due to external causes. One huge de-motivator was when I tried to fit in and then realised that I am never going to fit in. I took a step back and realised that I don’t even want to fit in. I am different and if you can’t accept individual personalities in this world and different views then you need to look inward to understand why.
Anyway, the one thing I am struggling with again is motivation, but for my own hobbies, I miss painting and I miss writing, although I have started to learn Spanish. La motivación es difícil, ¡pero tenemos que conseguirla!
I kind of realised early in the year that if you focus on something every month by the end of the year you should be healthily within your studies. I started off so well, but then I lost motivation, health kicked in and I had to re-evaluate myself, SAP;UK got way busier too. Being sick because of blood sugar was not something that I ever wanted on my deck, but it is here and I have had to make some changes, I did expect this to come though with my already set condition, (blog coming soon).
I wanted to talk about motivation; I also wanted to talk about my own life. I deleted social media, so a lack of this meant I removed the doom scrolling part (tbh I didn’t spend to much time here, but it grabbed some of my free time) – I gave myself space to get other things done. I made a scrap book with my favourite little girl, I started baking again, I got loads of tasks done, I made extra communications and I just got on with other DIY projects like my garden. At first, I felt like I had really cut ties with a lot of the world by removing my social media presence, now I am really getting used to this lifestyle of being connected and outreaching in the real world.
I do like social media, I probably will carry on with some of it every so often but at the moment, I have never been this version of myself, and I really want to just continue embracing me. I am not being rude I’m just disconnecting to reconnect 😊. I am only currently motivated for something towards the end of the year so I am really embracing this, as well as SAP;UK, my own life, planning and so much more, so maybe I am just to busy but I know I have some free time to paint & write. (I am somewhat hoping this blog will help me too) :O .
So, what is motivation?
Motivation is an internal drive that prompts individuals to take action toward achieving their goals. It can stem from intrinsic factors, like personal enjoyment, or extrinsic factors, such as rewards and recognition.
Every individual has a goal in life; motivation is what helps them achieve it. So, for example if you want a family, you will be motivated to find someone to achieve it. If you want a career raise you may be motivated to complete extra tasks to achieve this too, etc.
What we do to engage in motivation differs between individuals but we each utilise it to drive goal-directed behaviours. By doing this it helps individuals to engage in activities that lead them to personal and professional success.
It can be harnessed for individuals by setting clear goals, understanding what inspires us, and creating supportive environments that encourage individuals to continue with their persistence, dedication and effort.
Types of Motivation
Motivation can be categorized into two main types:
- Intrinsic Motivation: This comes from within and is driven by personal satisfaction or enjoyment. Examples include:
- Engaging in a hobby because you love it.
- Learning a new skill for the joy of mastering it.
- Extrinsic Motivation: This is influenced by external factors, such as rewards or recognition. Examples include:
- Studying to pass an exam.
- Working hard to earn a promotion.
How to Use Motivation Effectively
To harness motivation effectively, you can try to:
Set Clear Goals
- Define specific, achievable goals to provide direction.
- Break larger goals into smaller, manageable tasks.
Create Supportive Environments
- Surround yourself with positive influences, such as supportive friends or mentors.
- Establish routines that promote focus and reduce distractions.
Understand Your Motivators
- Reflect on what inspires you, whether it’s personal growth, financial rewards, or recognition.
- Use this understanding to align your activities with your intrinsic and extrinsic motivators.
Foster Persistence and Effort
- Recognize that motivation can fluctuate; develop resilience to push through challenges.
- Celebrate small achievements to maintain momentum and boost confidence.
By understanding the nature of motivation and implementing these strategies, individuals can effectively drive their goal-directed behaviour, leading to greater success in various aspects of life.
Although, I think with motivation, it can be hard to grasp especially if you have other things going on. If your love life isn’t happy then you may be lacking motivation. If your family life isn’t happy then you may be lacking motivation. If your health isn’t great then you may be lacking motivation, etc. It is best to break it down and understand why you have had a decrease in motivation.
Like yes everything is easier when its new because you have the factor of a new challenge, but sometimes motivation can dip over time as other things get caught in the way.
If you are someone who struggles with motivation:
Understand if you have:
Energy: Do you have a low sleep pattern, poor nutrition, or poor health?
If you endure any of these then it would be beneficial to focus on improvements in any of the individual areas, a low water intake for example can cause fatigue symptoms. If we are also facing mental health issues, this can cause us to not be motivated also. (Please seek support if you are struggling)
Clarity: Is the goal vague or overwhelming? Break the goal down.
Sometimes when the goal seems to big it can be overwhelming on where to start, try breaking it down into sections. By breaking it down you can tackle smaller parts, gradually as you start getting through it you should increase motivation.
Meaning: Does the goal connect to values or rewards?
Is this a goal for you or is it a goal for somebody else? Ensuring the goal aligns with your current values is essential for grasping motivation.
Barriers: Identify distractions, if you have any skill gaps, or if you are presenting fear.
Sometimes we gain ‘imposter syndrome’ where we don’t feel good enough for the task even though we are. Re-capping or attending additional studies will help with ensuring you are “up to scratch” and will increase confidence.
Immediate fixes
Micro-tasks: Pick a 2–10 minute starter action.
If you have a big task with many outlets, pick one part of it and start there. Or create a quick plan on how you are going to tackle it.
Environment: Remove one friction point (phone away, workspace tidy).
Sometimes with motivation when can get distracted by our phones, removing them temporarily will help you regain focus on what you are doing.
Timebox: Work for a single focused 25-minute block (Pomodoro).
Just do 25 minutes!! If you cannot do the full task, just do 25minutes, that is better than nothing and it gives you a starting point also.
Accountability: Tell one person you’ll do it or set a visible checkmark.
Get somebody else involved in your task to encourage motivation.
Short-term routine
Daily anchor: Attach the task to an existing habit (after coffee).
We each have at least one daily habit, attach the task onto that. Whilst I am having my coffee I will get this done. Whilst I am having my break I will get this done. Etc.
Progress signals: Track small wins (checklist, streaks).
Every time you get a section done, reward yourself in some way!
Reward system: Small but immediate rewards after completion.
When you have completed it, give yourself a reward.
Skill building: Schedule 15–30 minutes to learn required skills if fear/competence is a barrier.
If you are struggling with fear/competence encourage yourself to study this area to engage in more confidence.
Mindset & habits (months)
Identity shift: Describe yourself as “someone who Xs” (e.g., “I’m a runner”) and act accordingly.
Psychologically we can train our beliefs, we can encourage ourselves to be a greater version of ourselves in need for our future goals. I am Danielle and I drink enough water.
Goal design: Use specific, measurable sub-goals with deadlines.
If you are struggling with completion of things, set yourself a rota and break down the task with a deadline. Monday I will spend one hour on my tasks, Tuesday I will spend two hours, Wednesday one hour, etc.
Reduce scope creep: Limit concurrent big goals to 1–3.
To many goals can make us spread ourselves thin. For example me at SAP;UK I have seven goals, I want to encourage my Art Week, I want to encourage Walk & Talks, I want to encourage Lancashire Safespaces, but because I can not have a sole focus on one area I cannot give 100% to any area.
Review: Weekly 10-minute reflection on wins, obstacles, next steps.
Look at how far you have come each week, you could journal your progress or simply just mentally remind yourself each week that you got enough done. If you don’t feel like you have done enough and bare guilt this is okay because we will engage again the week after.
When deeper issues exist
If persistent low motivation comes with prolonged low mood, anxiety, or loss of interest, consider consulting a healthcare professional or therapist
Mental health is so important when it comes to motivation, being happy is very important too. If you are not happy, overtime you will lose motivation for the things you love. Trust me I have been there, it is why I don’t paint anymore and have to force it back into my life, I lost the habit of its escape in sadness. Happiness is the most important aspect to anyone’s life. Yeah, you could have your dream job, dream home, a good family and good finances but if you are not happy you need to figure out why you are not happy. If you are losing motivation and you are not sure why, please speak to someone to ensure that you don’t dip to far like I did and lose what you love.
Remember why you started it in the first place and hopefully you will fall back in love with whatever you started 🥰
All my love, if you need anything hey@danisace.com
All my love <3
Danielle