5 Easy Ways to Increase Your Motivation

When you’re in a bit of a slump, how do you motivate yourself to complete your projects on time and get a jump start on your big dreams?

If you don’t have any idea of how to approach the uneasy feeling that creeps in when you find yourself zapped for motivation, it can be incredibly difficult to pull yourself up again… I totally get that!

While we’re exploring this idea a little bit this week over on Episode 109 of Productivity Paradox, so many of you have reached out to me over the last few days to ask about ways that you can pull yourself up by the bootstraps when you’re feeling yourself backslide into an energy or motivational slump.

So today, I thought we might discuss just a few of my favorite ways to boost motivation when I need it most…

Let’s get started!


5 Easy Ways to Increase Motivation


1. Only have a few minutes? Strike a High-Power Pose —

Now, this may seem a little silly… but studies have shown that the way in which we hold ourselves can make all the difference when it comes to our energy, confidence, and motivation. This is especially true in the workplace!

If you’re feeling a bit sluggish and like you’re in need of a huge boost of motivation to make it through your day, try straightening up and striking a high-power pose! Even just two minutes of holding yourself in a high-power pose can be super helpful when it comes to improving your mood.

So what does a high-power pose look like? Instead of allowing yourself to remain hunched up (or over a desk, for example), a high-power pose is one that allows your body to open up… which basically means chest out, arms spread, and no slouching. Give it a try!


2. Eat Some Chocolate (No, Really!) —

If any of you chocolate lovers out there are ever in need of an excuse to give yourself a little reward, then look no further! Chocolate can be a great treat to indulge in whenever you need a boost of motivation.

Not only is chocolate delicious, but research has shown that it boasts incredible effects on the brain… all due to the release of dopamine that it triggers, which can elevate your heart rate and boost motivation to boot!

Even better? Chocolate and other dopamine-releasing foods (like blueberries!) are also known for their mild antidepressant effect, all because your brain responds to them by promoting relaxing, positive emotions… which is a huge plus in my book!

So when in doubt… Treat yourself to some chocolate!


3. Get Outside —

One of the best ways that you can get yourself up and moving again when it comes to motivation is by getting outdoors as much as possible… especially during the spring or summer months when the grass is green and the trees are in full effect!

The reason for this is because the color green has shown to provide us with the biggest boost of energy and motivation when compared to others on the spectrum. To me, that’s huge.

Spending just ten minutes outside each day can provide you with the inspiration that you need to tackle your big projects and boost your motivation in the process. If you have a few moments to spend outside during your lunch hour or before you start in on items on your task list, I encourage you to give this one a try!


4. Visualize Your Success —

We’ve talked a lot about the power of visualization both on the podcast and here on the blog before… and there is a reason why I love it so much. It works! And this is especially true when it comes to boosting motivation.

The next time you find yourself lacking the motivation you need to get moving, try taking 5-10 minutes to close your eyes and really imagine your success. What might that look like?

The more you treat the success you want like a mantra and use it as a visual cue, the more likely you’ll be able to get over those motivation slumps when they occur with more and more ease.


5. Big Project? Create Short-term Goals —

Sometimes we can get bogged down with all of the “big picture” stuff that we forget all of the smaller details that make the picture what it is in the first place.

Have a big project coming up, or struggling to find the motivation you need to complete a task on your list at home? Or maybe you’re simply having a hard time diving into one of your goals this year!

To give yourself a boost of motivation, take the big picture of that project, task, or goal in your mind and break it down into smaller, short-term goals.

Let’s say one of your goals is to wake up earlier… but you don’t know where to start! If you used to wake up at, let’s say, 7:00 but you want to get a jump start on your day by waking up each morning at 5:00 instead, then try starting small.

Set your alarm clock so that you wake up at 6:50 in the morning. Give that a try for a few days and then set your alarm clock to 6:40, 6:30, 6:20 and so on until you reach your 5:00 goal.

No matter the obstacle at hand, give yourself the grace to tackle it slowly and steadily so that you don’t bog yourself down with all of the big details at the start… The more you practice creating short-term goals, the easier it will become!


What are some ways that have helped you find motivation when you’ve needed it most? Share your tips and tricks in the comments below… And tune in to Episode 109 of the podcast as we discuss a few ways that you can find the motivation you need to get to work, even when you don’t want to!

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Tonya Dalton
Tonya Dalton