Let’s face it, getting motivated after a break is tough on everyone.
Motivation is easier when you have a strong clear purpose and a set of goals that help you achieve this. That is, you have a reason to do something, the goals that break it down, and a timeframe for when you need to do it. Sometimes there’s just a deadline from your boss or client, or ideally you have a true desire to achieve something within a time frame and you can’t wait to get started on this.
Not everyone has this, so here are a few instant tips that are scientifically proven to help you get motivated in only a few minutes.
- Focus on something green. Take a brief walk in a bush, or barefoot on the grass. Or Google ‘green’ and flick through the pictures (no longer than a few minutes). The colour green is scientifically proven to associate with ‘Go’, promotes motivation and can improve creativity.
- Write the task down you are about to start. Then briefly write what success will look like once you have completed the task. Now read it over and over until you know it without reading it. This is prioritizing your mind and committing it to the sub conscious memory.
- Make a contract with yourself and promise yourself. This commitment device will help your mind focus on the long goal rather than the instant gratification of doing something else more fun. If the task is significant write under the task that you will donate $50 to your favourite charity if you don’t complete it in a reasonable time frame. Sign it to lock it in.
- Eat some chocolate. This dopamine reward will help train your brain what the success could ‘feel’ like. Chocolate increases serotonin to promote calm and phenylethylamine to stimulate. White chocolate is best. The effects of chocolate on the brain are well documented.
- Set a body pose for success. Keep reading, this works, it sets how you are perceived, but it also helps your body chemistry and muscle memory (search the body language TED Talk by Amy Cuddy). Stand up straight, feet shoulder distance apart, arms by your side, palms facing forward, push out the chest, take 3 slow deep breaths, smile.
- Tell yourself next, “I am ready to make a fresh start” say it over a few times. This is called an ‘intemporal marker’, it helps in 2 ways. It helps us disconnect from any past failure, and promote a big picture view of life.
If you are really struggling to get started, just start on the first thing. As simple as the oldest email and work your way up. Once your mind is awake write a list of what you want to achieve today. You can get more complex once you are in the swing of things.