Motivational Mondays

MOTIVATIONAL MONDAY – STEP 20: Procrastination + sum up

They say procrastination is the thief of time—actually deadlines are 😬.
:::
New research from the University of Otago has found that if it is best not to set a deadline at all 😮. But if you do set a deadline, make it short 😉 (here we’re talking about a deadline of a short/small project or a deadline of STARTING some big project).
:::
Professor Stephen Knowles, from the Otago Business School tested the effect of deadline length on task completion 🧐.
Participants were invited to complete an online survey in which a donation goes to charity. They were given either one week, one month, or no deadline to respond.
:::
The study found responses to the survey were lowest for the one-month deadline, and highest when no deadline was specified 🙃.
No deadline and the one-week deadline led to many early responses, while a long deadline appeared to give people permission to procrastinate, and then forget 🤷‍♀️.
:::
Quite surprising, huh? Remember about that when planning some new project! 😉
It is also said that if something is said to take 5-10min of your time, do it straigh away. Don’t postpone it over and over again. For example, if you need to call your bank to ask for something or you need to buy something online – just go and do it! Procrastinating is the worst 🙄.
:::
And that’s the end of our Monday Motivation series! 🤗 Whenever you feel like you lack motivation go back to those steps:
➡️Remind yourself what motivation exactly is (step 1)
➡️ Why you may lack it (step 2)
➡️ Read again how to set a goal (step 3)
➡️ Successful methods to boost your motivation:
🔸️ visualisations (step 7)
🔸️ training your willpower (step 8 & 9)
🔸️ deferring gratification (steps 11 & 12)
➡️ Remember what may weaken your motivation (steps 10, 14 & 15)
:::
➡️ For practical tips to use in life (not only learning about motivation in theory) keep coming back to steps 18 and 19 – those are my ‘secret weapons’ how to get yourself to work! 😉
Happy planning your projects for this year and I wish you plenty of motivation and will to work!

Motivational Mondays

MOTIVATIONAL MONDAY – STEP 19: Couple more quick yet effective tricks to boost your motivation

➡️ 1. Plan 📋 what you need to do exactly (e.g. step by step) the day/night before and lay out everything you’re gonna need.
:::
➡️ 2. Remember why you want to do it – envision the success if you do it and feel the regret if you don’t 😎.
Quick visualisation of yourself at the end of that path (whatever it is that you’re working on either being thin if you’re trying to lose weight or being rich and successful if you’re e.g. starting your own business) always boosts motivation and will make you wanna get to work!😀
:::
➡️ 3. Stop thinking, just do it! 😉
Simple as that! Stop wondering „what if I can’t make it?” 🤔 or „maybe today isn’t the best day to do it?”🤔. Just do it! Remember, doing something is still better than doing nothing!
:::
➡️ 4. Act as if you were motivated 🙃
You may be able to trick yourself into feeling motivated by changing your behavior. Instead of sitting on a couch in your pjs get dressed and start moving 🚶‍♀️! This always gets me going!
If it doesn’t work on you take it step further – put on a jacket/coat and go for a walk 🌳, use it to get creative, to get inspired and then when you get back home go straight to work, don’t sit down on a couch even for a second! 😉
:::
➡️ 5. Always reward yourself for hard work! 🏆
It can be as simple as metaphorical (or literal if you want) patting yourself on a back, saying/thinking that you’re proud of yourself that you did the work (even if it was just a little bit) and do something fun afterwards – make yourself a tea ☕ and watch your favourite movie 🎬 or another episode of some TV show, go meet your friends etc 🤗
:::
But remember to balance it well 😉– don’t reward yourself with a marathon of movies or 3 days off after working for 1-2h 🤭. Make sure that the „reward time” is proportional to the time you spent working.
::
Those are all the steps that work on me and that get me going! 😃
Do you like them? Will you try them out to get to work when you don’t feel like it?
Let me know if it works on you! 😊👇

Motivational Mondays

MOTIVATIONAL MONDAY – STEP 16: Motivation vs emotions

Have you noticed that when you’re angry 🤬, sad or feeling any other strong emotion you tend to react totally differently than how you’ve planned? 🤷‍♀️
:::
I, for example, tend to be very motivated when I’m rested, when I’m planning upcoming days e.g. on Sunday evening. I am full of positive and motivated thought and I plan so many things for the week but then when the next day comes and when I have to do the things I’ve planned I don’t feel like it, I can’t get to work etc 😪.
:::
How to get passed it? 🤔 First of all, keep your mind open when you’re planning. When, like me, you’re planning your week on Sunday evening keep in mind that you won’t be that fresh and rested on Monday evening like you are on Sunday 😅 (that is if you’re planning some extra project that you’re doing after your full-time job like me).
:::
Second of all, remember to rest ⚠️. If you keep working and pushing and pushing without resting you’re gonna lose your motivation at some point 🤷‍♀️.
:::
So go on now and have some proper rest during Christmas time, then we’re gonna come back next week on last Monday of the year to sum up everything and prepare for actual motivational excercises in January to walk into 2022 big, strong and motivated 💪. That’s the last step of our theorotical steps and in January we’ll be using motivational excercises in practice 😎

Motivational Mondays

MOTIVATIONAL MONDAY – STEP 15: Sabotaging thoughts

We’ve talked about different reasons why we may lack motivation: lack of „I desire” power (or it’s too weak 😔), being too stressed or too tired😴, mind traps etc… Today we’re gonna focus on sabotaging thoughts that often come to our mind and ruin our plans or desire to work 😬
:::
They often appear on a subconcious level so we might not notice them and that’s why we tend to think that they’re „stronger” than us 🤷‍♀️
:::
Try observing them while you’re fighting with some temptation or you feel like resigning from some important activity (e.g. workout). What do you notice? What happens then? 🤔
Mine are usually: „I don’t feel like it”, „I’m too tired” or „I don’t know exactly how to do it”.
:::
Don’t judge them but also don’t ignore them – take them seriously. Even if they seem silly, weird or without any sense to you carefully look into them 🧐.
:::
Sabotaging thoughts can:
➡️ Bring down your self-confidence 📉
➡️ Let you reject knowledge, good advices or hints from others 🚫
➡️ Increase general stress level (and that weakens your strong will! Remember!!)
:::
Keep observing your sabotaging thoughts (and when you notice them, write them down! 📝) while remembering to be good to yourself! 😉. Then for each sabotaging thought create a supporting thouht or helpful recreation 🤗. Now you’ll be able to not only notice a sabotaging thought but to stop and choose how you wanna react❗.