I don’t feel like writing this email today. I mean I reeeeeally didn’t feel like it. It’s not because I don’t want to help you, it’s because I just don’t feel “in it to win it” today.
I know I’m not alone in this moment where I’m lacking motivation and moving into feeling like I’m about to get stuck in a rut territory. It happens to all of us.
Positive affirmations and caffeine will only get you so far. And, neither worked for me today.
What did work? Wondering how motivation works.
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If there is one thing to know about motivation: our unique personalities mean different things will motivate each of us.
The other cool thing to know about motivation: if previous motivators no longer work, it means you’re experiencing some personal development. And, that’s good! Look at us growing up and stuff.
If you are burned out, put this email some place you can reference frequently. Getting and staying motivated when you are burned out is a daily battle.
Motivation = Dopamine
Motivation happens when your dopamine spikes because you anticipate something important is about to happen.
The dopamine that our brains feed off of comes from rewarding experiences. Think that feeling you get when you fold and put away all of your laundry. When you see all of your clothes hanging back up in your closet, or neatly tucked away in your drawer that tingly feeling you get is a spark of dopamine. The thought you have that you are the most amazing person in the world? That’s ego.
When you are unmotivated or stuck in a rut, you need to figure out what rewarding experiences will give you that hit of dopamine. In this case, you’ll need to have those rewarding experiences quickly and frequently to build some momentum. So, setting smaller, incremental goals will help you set off a dopamine explosion to keep you motivated to work.
Are You Feeling Like You Are Ready to Rock?
Dude. I am! Writing that last section gave me a dopamine hit.
So, let’s review what got me motivated to fight my rut so you can see how each dopamine hit built on the other.
- I recognized I wasn’t in it to win it. (Identified the emotion I was feeling so I knew what to target.)
- I asked myself an inspiring question that sparked my curiosity enough to find the answer.
- The answer to my question got the squirrels in my brain to run on their wheels again so that I could write this email.
Will the same thing work for you? Maybe. I can also tell you that it won’t work every time I lack motivation or find myself stuck in a rut. Different situations require different motivators in different amounts.
To motivate myself to exercise, I couple it with podcasts I want to listen to. To motivate myself to clear off my desk, I look at the Container Store’s website at all of the pretty boxes. And, to motive myself to record video, I watch my favorite creators for a few minutes.
And, sometimes, the best course of action is to do nothing at all because your body may be trying to tell you it needs some rest.
What Sparks Your Dopamine?
Dopamine has a biological connection to our motivation to achieve. So, it makes sense that it would be something you want to explore to get you up off your bootie.
Want more ideas to get your dopamine flowing?
- Create a support system – Surround yourself with people who inspire and challenge you. Just the socialization alone creates a spark of dopamine. The inspiration those in your support system offer can cause a dopamine explosion.
- List your accomplishments – Even the smallest ones. Seeing this list will reinforce that you are making progress.
- Share your results – Regardless if the results of your work are positive or negative, telling others about your work means your effort will be recognized. This results in more positive feedback. Also, praising and recognizing the work of your colleagues will increase your dopamine.
- Test productivity tools that will help you manage overwhelm – If it’s juggling different communication platforms, a full email inbox, or finding better ways to connect with clients, find tools that will help remove barriers. These tools will help you check things off of your list faster, which leads to a flow of dopamine.
- Make a right brain/left brain switch – Move between analytical and creative work. Giving both sides of your brain some activity will help you feel more productive.
- Take a 10-minute nap or a 20-minute walk – Either one of these activities – depending on your preference can help with feelings of sluggishness and clear the way for a dopamine boost.
- Plan rewards in advance – Know what fuels your ability to focus, concentrate, and stay energized. If you can have these carrots readily available, you are more likely to stay in the flow and build momentum.
