Actionable Ways to Get Motivated During the Pandemic

Finding motivation is becoming a growing challenge for many people due to the coronavirus pandemic. In the beginning, we faced weeks and months confined to our homes and had to find ways to cope with social isolation. While that may not seem as daunting now, you may still be coming to terms with working from home or remote learning.

Why might your motivation dip when working at home?

It may be due to the lack of external motivation from colleagues and peers. When we’re at home we’re not getting the same recognition, feedback, and feeling from a work environment as we would if we were at our school or office.

In addition, internal motivation can be impacted during the pandemic. Internal motivation is when we are compelled by things that are personally gratifying, such as learning, satisfying curiosity, or taking an interest. When we’re working at home we can easily become distracted by things that peak our interest more than our work. You may also feel more worried or anxious during this time about the future of the world or your job.

If you are having difficulty finding motivation, these are proactive steps that will help you regain motivation during this time.
​

5 Ways to Supercharge Your Motivation
​

1. Break Down the Task

When you are faced with something that feels overwhelming or undesirable, it can help if you break the task down into smaller, more manageable parts.

Think about it…

If you tell a child to “clean their room” what are they going to do? Probably just shove everything in the closet or under the bed because it’s too overwhelming. Yet, if you tell that same child to “put the dirty clothes into the hamper”, that is a totally manageable task to complete.
​
By breaking down the task we can set our sights on smaller goals and actually accomplish them. So, take that project, split it up into individual tasks, and get to work.

2. Take the First Step

Have you ever noticed how the first step to taking action can be the hardest? Whether you are trying to find the motivation to get off the couch to go for a run or turning on your laptop to get started with an assignment. That first action is sometimes the most difficult, but it can also be the most important.
​
As Mel Robbins said,
​

Pushing yourself to take simple actions creates a chain of reaction in your confidence and your productivity.

By pushing yourself to take the simple steps you create momentum and experience a sense of power and motivation to continue moving ahead.

One tool that has been found to be especially effective is called the 5 Second Rule by Mel Robbins. The rule is a simple, research-backed tool that creates immediate and lasting behavior change.

So how do you use this rule?

Start by counting backward to yourself: 5- 4- 3- 2- 1. The counting will help you focus on the goal and quiet your mind. As soon as you reach “1”, move. That’s it. It’s so simple, but it works.
​
If you’d like to learn more about why this tool works, please read Mel Robbins’ book, “The 5 Second Rule: Transform Your Life, Work, and Confidence with Everyday Courage.”
​

​3. Find an Accountability Partner

​We all have goals we need to accomplish on our own, but sometimes telling someone about your goals helps to hold you accountable.

You can ask a classmate or friend to be an accountability partner by explaining what you want to accomplish and why. It also helps if they share a goal with you as well. Finding someone in a similar situation may be just the motivation you need.
​
Make sure to communicate regularly, whether it’s daily or weekly. Find a schedule that works for both of you and stick with it.
​

​4. Use the Pomodoro Method

.The Pomodoro method is a time management technique that encourages you to focus and stay motivated. While using this method, you break down all of your tasks into 25 minute focused blocks of time (Pomodoro’s) with 5-minute breaks in between. After every 4 Pomodoros, you take a longer break (20 to 30 minutes). Then start back at step one.
​
This technique was developed by Francesco Cirillo in the late 1980’s for which he used a tomato-shaped kitchen timer to break down work into intervals (source). The technique has been widely popularized by dozens of apps and websites providing timers and instructions. However, all you really need is a timer, a pencil, and a piece of paper.
​
This time management technique works for any task. Whether you are writing a research paper, cleaning your house, or staying focused at work this can benefit you.
​

​5. Create a Priming Routine

​Another effective way to find motivation is to incorporate a priming routine. A priming routine is simply a routine that you can do at any time of the day that sets the tone for motivation and productivity.
​
The power of a routine is that it provides a mindless way to initiate your behavior. It makes starting your task easier and keeps you from procrastinating.
What routine you choose will be personal to you. Some ideas include:

• Practice yoga to stretch your body and focus your mind.
• Diffuse your favorite scent before you start working.
• Spend the first five minutes of your work time reading something that inspires you.
• Spend up to five minutes with your eyes closed visualizing that your goal is achieved. What will that look like and feel like?
• Take a walk to get your blood pumping and your mind and body ready to focus. Exercise also produces endorphins, chemicals that improve your mood and boost motivation.
• Enjoy a refreshing shower.
• Listen to upbeat music.

​​6. Be Kind to Yourself

​This is a time like we’ve never experienced before and sometimes it takes time to adapt and find your motivation. Give yourself time and try not to beat yourself up for not meeting a goal or being as productive as you’d like. Setting reasonable expectations will also help you feel less stressed and more focused. 
​

​Reach Our For Help

​If you’re finding it difficult to find motivation, then it can help to talk it through with someone you trust. Sometimes it can be hard to achieve things on your own, so having a reliable supporter can help. At Autumn Leaf Counseling we can help you to discover which motivating strategies will work best for you. 

CONTACT ME