6 tips for motivation in challenging times

It can be challenging to stay motivated and focused in times of change and during
setbacks. Sometimes you may need a little boost. We all have our ways to deal with flagging motivation. Below I’m sharing some strategies of cultivating mine.

1. Bring awareness to your thoughts and feelings

There is a strong connection between our thoughts, feelings and motivation. If you
feel down, or are thinking unhelpful thoughts it is highly unlikely you will feel
motivated. Being aware of your thoughts, feelings and how they manifest
themselves is a great starting point for recognising what needs to change. Unless
you are aware of how your emotions impact your mood and motivation (both
positively and negatively) , it will be difficult for you to control them. Pay
attention to what is the trigger that fires off these emotions and how you respond
to that trigger. Awareness is power as it gives you the control to choose how you
respond. Is your response helping you or hindering you?

2. Accept how you feel

It is ok to feel sad, angry, scared, frustrated, demotivated, stressed, anxious etc.
We are only human and it is normal for our emotions to flag every now and again.
Rather that dismissing how we feel, bottling up your emotions and sweeping them
under the metaphorical carpet, acknowledge, validate and accept them. If these
emotions are not serving you, then ask yourself, what emotions do I want to feel
instead? What can you do to tap into the emotions you want to feel?

3. What is within your control?

Sometimes we can’t change situations that affect us but we are always in control
of our reaction to any situation. Our reaction (either positive or negative) will lead
to either positive or negative consequences. Sometimes our emotions hijack our
thinking and actions, so before you react, take a deep breath and take a logical
stance on the situation. Focusing your energy on things that you can control rather
than things you can’t will help you sustain your motivation.

4. Reframe your thoughts

Once you recognise that you are thinking unhelpful thoughts try to reframe them
and “flip” them into positives. Using logic, disputing irrational thoughts and
asking questions can help.
Let’s say you were unsuccessful in a job interview for your dream job. The likelihood is that you will feel pretty demotivated, so try and look for positives in this situation.
Ask yourself some logical questions based on the situation you are in.
“What positives came out of this situation?” examples could be: I really stepped
out of my comfort zone and had an opportunity to practice my interview skills or I
learnt questions I hadn’t expected so next time I will be better prepared etc.
“What have I learnt from this experience?” I need to practice X skills more or I
need to work on my nerves and body language etc.
Reframing helps you put events and circumstances into a different context that is
more resourceful and favourable. Sometimes looking for positives in a negative
situation can be challenging and it may feel forced to start with, but at the same
time, it can really shift the way you look at things. There is a great quote by
Wayne Dyer that sums this really well: “When you change the way you look at
things, the things you look at change”

5. Walk it off

Quite literally! Exercise and movement helps to clear your mind and gain focus. If
exercise is not your thing, then find a healthy outlet that works for you:  writing,
meditation, reading, practicing mindfulness and gratitude, listening to music,
podcasts or anything that would help you remain positive and motivated.

6. Tap into other peoples’ energy

There are two types of people:  drainers and fillers. Drainers literally suck out all
the energy out of you. They focus on negative, things that go wrong , they blame
others for their situation. Fillers energise you. They take responsibility for their
actions, they look at the positive - they are the glass full type of people. If your
motivation is flagging, surround yourself with positive thinkers who emanate
positive energy and make you feel good.

So, what keeps you motivated? I would love to hear from you.

Sharing is caring…Do share your thoughts, tips and pass it on to anyone who can
benefit from this article.

Relax, switch off and feel good!

Whilst on my recent holiday I wrote a few words I would like to share with you.

I find myself sitting on the beach, in the sunshine, listening to the rolling waves, knowing that today is the last day of my holiday. I have been very relaxed until now and I can’t help but think about work and the tasks that I need to deal with when I get back.

Many people go on holiday and for the first few days find themselves worrying about the work they left behind and spend the last few days thinking about the work, issues and stress they have to come back to. Therefore, much of their holiday is taken up by worry and stress. But why do we worry about things that are gone and we cannot change, or things that have not happened yet? Why do we preoccupy our mind with worrying about the past or the future rather than enjoying the NOW? Even if we spend 1 hour a day thinking and worrying about something we have no control over at that particular time, by the end of the week we would have spent nearly 1 working day of needless worry, we would lose 365 hours a year that we could use much more productively. Over a few years, that is months of wasted time that causes us more unnecessary stress and unhappiness. Worry has never solved anything and as Leo Buscaglia used to say “Worry never robs tomorrow of its sorrow, it only saps today of its joy”.

So if for some of us it takes a while to reach a state of relaxation which then gets cut short even on holiday, a thing which should supposedly represent relaxation, how are we supposed to find peace and relaxation during every day life?

A well rested and refreshed mind is much more productive, and this is something which can be easily overlooked.

What can we do to be able to just switch off and relax when we wish to? Here are some suggestions that help me become more relaxed and switch off:

Breathing is essential not only because your brain requires an adequate amount of oxygen for clear thinking, your muscles need it for vitality and your body releases 70% of its toxins through breathing but also because changing your breathing is one of the quickest and most effective ways of changing how you feel. Sitting quietly and allowing your breathing to become calmer and slower relaxes your body and can produce a calmer mental, physical and emotional state within a few minutes.

Take time to think about what causes you stress. Build your awareness and pay attention to different signs, situations, reasons that trigger your worry. Make a list of what you can do to be in control of your emotions and stay calm and relaxed.  

Find and decide on a place, a room or location which will be your place of relaxation so every time you enter your special place, associate it with “switching off time”. Eventually your subconscious will also accept it which will make it easier to relax.

Make and take time for yourself. During “your” time do what makes you happy and relaxed, whether it’s pampering, meditating to control your mind chatter or spending time with people who help you switch off. Do what works for you. When you do what you enjoy, your mind will be concentrating on positive experience and things that give you pleasure rather than on negative emotions.

Choose a specific day and time for relaxation. Stick to it, make it a routine. Don’t feel guilty if you have a project to finish and instead you are taking time to relax. At the end of the day you will be more productive if you have clear and relaxed mind.

Do not let others destroy or distract your down time. Let them know that during your relaxing time you are not available. If you have a family and kids who are likely to interrupt you while you are relaxing and “recharging your batteries”, talk to them about a possible method of letting them know that you would like to not be disturbed, for example: put a sign on the door saying “I am relaxing” to avoid others coming into the room or being noisy. Do the same for others, respect their relaxation time.

The above are just suggestions not rules; however it is important to be aware that sometimes we may not give ourselves enough time to recuperate to give us more energy and make us feel good, so remember to take some guilt free time for yourself!