Loss of motivation is a difficult issue, because relatively many factors are involved in it. one of The easiest ways to regain motivationDoing what you love. But there is a problem: when you don’t have the energy and will to start something, motivation It leads you to overindulge in less strenuous activities such as eating or entertainment. As you can see, this exaggeration only makes the situation worse. So what to do? First you need to determine the causes of the loss of motivation, then follow Ways to create and increase motivation look for yourself Be with us, we want to help you in this way.
Causes of loss of motivation
1. Social exclusion can cause a loss of motivation
Loss of motivation may have many causes. David McRaney, author of the Human Behavior Blog and the bookYou are not that smart“, mentions some of these reasons. In a research, a number of students were asked to get to know each other first and write on a piece of paper who they want to work with. Then, regardless of the choices, the researchers told some people that they were chosen and told others that no one chose them. As expected, the non-selected subjects were upset, but how did this upset affect their behavior and why?
The researchers of the research said “No one chose you” since socialization It requires self-regulation, humans expect to be rewarded for controlling their behavior. People who were in the unselected group, pain rejection and this experience made self-control seem pointless. It’s as if they thought to themselves, “Why should I respect the rules when nobody cares?” These thoughts made a breach in their willpower and when they sat in front of the cookie table, they couldn’t resist the temptation to eat like others. Another study shows that when people feel rejected, they are unable to solve the puzzle, and the rate of Participation in teamwork And the motivation of their activity decreases, in addition to that, the possibility of consuming alcohol and tobacco and others Self-destructive behaviors It increases in them. Rejection destroys self-control and seems to be one of the causes Reluctance be
When a person is rejected, they lose the motivation to try because they think that no one cares. Usually, this opinion is not true, because the experience of being rejected by one or more people does not represent the opinion of all people in all situations, but the rejected person feels that he does not really matter to anyone and therefore becomes completely unmotivated.
2. Ignoring physical needs makes it hard to get things done
Rejection is not the only cause of loss of motivation for activity. The real cause of loss of motivation to not eat may be:
Columbia University and Ben Gurion University published a study in 2010. In this research, they examined 1,112 cases of judicial decisions that were issued during 10 months regarding the conditional release of prisoners. The result of the research showed that immediately after breakfast and lunch, there is the highest chance of getting parole. On average, the judges gave about 60% of the approvals immediately after the meal. After that, the rate of consent gradually decreased until just before the meal, the rate of consent to the request for freedom reached 20% of the previous value. The lower the amount of glucose in the judge’s body, the less inclined he is to make an active decision and agree to individual freedom and accept its possible consequences. Therefore, he mostly turns to passive decisions and postpones the decision about the prisoner’s fate to the coming days.
When you lead a busy life, it often happens that you skip breakfast or have a late lunch; As a result, due to the lack of glucose, you cannot think properly and you feel that it has become difficult for you to do things. Even if you have been hungry most of the day, after eating you may have headache suffer; As a result, all you can do is lie down. Neglecting our physical needs can lead to a loss of motivation to do work, so it’s important to be aware of any irregularities so you can correct them. One way to do this is to fill out a daily assessment form. You can find similar trends in your daily routine. If so, getting your motivation back might be as simple as eating breakfast or drinking enough water be easy
3. Making too many decisions tires the brain
If I’m going to get you to lie down on the couch and eat ice cream as soon as possible, one of the quickest ways is to force you to make some important decisions. In an article in the New York Times, John Tierney addresses this issue: “Fatigue caused by decision making It helps us understand why normal, reasonable people get angry at their coworkers and family, splurge on clothes, buy junk food at the supermarket, and can’t resist the dealership’s offer to rustproof their new car. No matter how logical and smart you are, you can’t make a back-to-back decision and not pay the biological price. This type of fatigue with tiredness There is a physical difference: In decision fatigue, your mental energy decreases without realizing it. “The more decisions you make throughout the day, the less your brain can control decisions until it ends up taking shortcuts.”
This is not only true for important work decisions, but if you have to make a lot of small decisions, your mind will tire. If you can’t control the number of decisions you make every day, you will inevitably indulge in extreme behaviors.
How to get our motivation back?
To recover motivation, two things must be done simultaneously:
- Fighting the cause of decreased motivation;
- Tricking yourself into taking the first step.
Being rejected from society feels bad and destroys the motivation to do something, but the problem must be faced. Maybe something on your part will make others reject you or maybe you hang out with unpleasant people. Talk to the person or people who rejected you to find out why they did it. If you are at fault, see how you can fix your problem, and if they are at fault, look for new people. If problem solving If not, look for ways to avoid that particular situation, because repeated rejection is harmful and unpleasant for anyone.
If you are not taking care of your body, the solution is obvious. As mentioned earlier, you must first define the problem precisely; You can do this with a daily assessment. Figure out what physical needs you’re neglecting, then make it your first priority.
When it comes to decision making, it becomes difficult to control all decisions because we don’t always know when we will make a decision. One way to overcome this problem is to use a decision list (like a to-do list). With this, you know in advance what decision to make and when. Divide tasks so that you don’t have to make too many important decisions in one day, as well as provide opportunities and conditions for sudden and unwanted decisions. Don’t forget small decisions like grocery shopping, because even deciding whether or not to buy food can cause anxiety be you
Finally, find something you love to do. It could be something boring like cleaning the house or something more exciting like making a game. Whatever it is, take the first step very short; To the extent that it only takes 5 minutes. The next day go a little further and a little further each time. Once you see your achievements and know how much effort it takes, it’s easier to allocate a specific amount of time to that task. After all, it is important to start.
Personality factors affecting the loss of motivation
Some people are inherently more resilient to life’s challenges and better able to stay motivated. On the contrary, those who suffer Extreme perfectionism, disappointment or self-criticism are more prone to losing motivation.
- perfectionism: Perfectionists usually expect everything to be done perfectly. These unrealistic expectations make it difficult for them to start or continue because they are afraid of failure or making a mistake.
- disappointment: Persistent discouragement, especially after experiencing multiple failures, leads a person to believe that their efforts are futile. This mentality can create a cycle of lack of motivation and lack of action.
- self-criticism: People who constantly blame themselves lose their mental energy to move forward. Instead of finding a solution, they get caught up in negative thoughts and self-blame.
The role of mental health in motivation
Sometimes loss of motivation is related to deeper issues such as mental health. Factors such as anxiety, depression or past negative experiences can cause a decrease in motivation:
- depression: Depression is accompanied by symptoms such as constant fatigue, feelings of worthlessness and boredom, which reduce the motivation to start anything.
- anxiety: Constantly worrying about the future can preoccupy your mind and prevent you from focusing on important tasks.
- Negative experiences: Past failures or severe criticism may eventually make you afraid to try again and lose your motivation.
Effective work and social environment
The environment in which you work or live plays an important role in your motivation.
- Unhealthy work environment: High work pressure, lack of appreciation for efforts, and lack of opportunities for advancement reduce a person’s motivation.
- Negative environments: Hanging out with people who constantly complain or behave negatively can destroy your mood.
- The disorder of the environment: Messy environment full of distractions reduces concentration and thus loss of motivation.
Quick and practical techniques to regain motivation
If you feel like you’ve lost motivation, the following techniques can quickly get you back on track:
1. 5 minute rule
Promise yourself that alone 5 minutes Work on the thing you’ve been avoiding. This rule deceives the mind that the task is easy and short. Once you start, you’re more likely to keep going because overcoming initial resistance takes the most energy.
2. Change your environment
Sometimes a boring or messy environment reduces motivation.
- Organize your work environment.
- to cafe Or go outdoors and start working there.
- Play soothing music that will increase your focus and energy.
3. Use the Pomodoro technique
The Pomodoro technique helps you do things in short and specific time periods:
- Work for 25 minutes And then Rest for 5 minutes.
- After 4 rounds, 15 to 20 minutes longer rest have
This technique saves the brain from mental fatigue and increases your motivation to work.
4. Do something simple and quick
When you are not motivated, Do a simple task Things like washing the dishes, tidying the table or answering an email can give you a sense of progress and give you the energy you need to move on to more important tasks.
5. Create a clear picture of your goal
- Write down your goal and explain why it is important to achieve it.
- For big goals, the path to reach it Small steps divide
- Take a small step every day to feel progress.
6. Move and activate your body
Physical activity causes the release of happy hormones such as endorphins It can help to return the motivation.
- Walk for 5 minutes.
- A few stretching movements or light sports Do it at home.
- If you can, get outside for a short time.
7. Use the checklist
one Daily to-do list Prepare and start with the smallest tasks. Every tick you put on the list, your brain Dopamine It secretes that helps boost motivation.
8. Use the responsible companion technique
Tell someone you trust what you are going to do and ask them to ask you about the results at a certain time. This commitment makes you more motivated to do the work.
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