Many of us get caught in limbo between wanting to achieve our goals and not being able to find the motivation to work towards them. It makes no sense — we want to succeed, yet we struggle to take the necessary steps.
Of course, the reality is complex. There are psychological reasons for procrastination, such as fear of failure or even fear of success. Sometimes it is valuable to work through these reasons, either by yourself or with a life coach or mental health professional, but what do you do when you just want to take action now?
Here are some strategies which can help you build motivation and be proactive:
Reconnect with why you want to achieve your goals.
Why do you want to do whatever it is you are avoiding? What will be the end result? How will accomplishing your goals make you feel?
Look at the big picture and the small one. For instance, going for a run today will contribute to your goal of leading a fit, healthy life and being able to play with your children without collapsing, but it will also give you a boost of mood and confidence straight after you do it.
If you are avoiding a task you hate and which seems to have no bearing on your happiness and long term goals, you might need to think creatively. A mundane task like filing, for example, contributes to your wellbeing by providing a well organised environment which you can negotiate easily when completing other tasks which relate more directly to your goals.
It helps to make a list of your goals or to create a vision board, whether with scissors and glue or on Pinterest. Look at this reminder regularly. Place it where you will see it every day.
It can also be helpful to read about people who have achieved similar goals. Scour the internet — you will find blogs, ebooks and forums full of people who have been successful in the area in which you are aiming to succeed. Their stories are not only inspiring, but often reassuring: many of them will have struggled at various points, but they overcame these problems.
Do anything you can to remind yourself of the benefits of completing the task(s) you are avoiding, instead of getting caught up in how bad it feels to procrastinate.
Gather a support team.
Find people who will help you achieve your goals. Sometimes you will be lucky enough to find these people already in your life, in the shape of family and friends; sometimes you will have to seek them out.
The most valuable people will be those who are aiming to achieve similar goals — or who have already achieved similar goals. They will be able to give you advice and empathise in ways which other people won’t be able to, because they have had similar experiences to you.
Depending on your goal, you might find your support team in local groups or classes. You could meet people through those you already know, such as a friend of a friend who has done something you are aiming to do. However, the internet is a valuable resource in finding your support team.
Search for blogs and forums which relate to your goals and use social media to find likeminded individuals. You may have to work hard to cut through all the crap and people you just don’t click with, but online friends can often be better sources of support than people you know in real life. Because you are connecting through your goals, it gives your interactions a focus which is very motivating.
Sharing your goals with your support team helps you to remain accountable. In addition to providing help and advice, they will want updates on your progress. This motivates you to do something — anything! — so that you don’t have to admit you have done nothing.
Of course, your support team should also be compassionate and have your best interests at heart. They will encourage you to work towards your goals, but won’t stress you out by putting you under a lot of pressure. Consider this when selecting who you want in your support team — anyone who endangers your emotional health will not be motivating in the long term, even if their pep talks get you fired up.
Divide your goals into chunks and start small.
Big goals are not only intimidating, but can lead to inertia because you simply don’t know where to start. You need to work out each step which leads to your goal — or at least the first steps.
If you face additional challenges, such as mental health problems, make these steps extra-tiny. They might seem ridiculous, but it helps. Make your chunks as small as they need to be — the sizes may vary at different times. For example, sometimes my to-do list says “redraft X story” and other times, this step is divided into smaller chunks like “flesh out the ending” and “refine dialogue in first section.”
The point is to reduce the steps towards your goals into chunks which are so small that they won’t seem intimidating.You can then start with the smallest/quickest/easiest steps.
Once you complete a couple of these tiny steps, you will usually finds your motivation kicks in and you want to tackle more chunks. If this doesn’t happen, simply repeat the process and (re)start with the next smallest/quickest/easiest step. Even if it feels like a slog, you will have gotten something done, which is better than nothing.
Record your progress.
It doesn’t matter how you track your progress, as long as you do it somehow. Figure out how you can measure your goals, whether it’s ticking items off a to-do list (my favourite method), colouring in a chart (I love how this lets me visualise my progress) or crunching numbers with an app/calculator. Recording small increments is usually more motivating than just tracking huge milestones which take ages to reach.
The most important thing is to use a tracking system which suits you and your lifestyle.
After all, a tracking system is only effective if you use it. Consider your preferences and what would be most convenient — writing everything in a beautiful notebook can be inspiring, but not if it’s too big to carry around so you forget to actually track your progress. Using an app on your smartphone is probably a better option if you travel a lot (I don’t, but I love Evernote anyway!).
Here are some old school ways to track your progress, which is the approach I favour:
6 Simple Ways to Track Your Progress Towards Your Goals
If you prefer a techy approach, here are some apps you could use:
7 Tools to Help Keep Track of Habits and Goals
And if you want some more ideas, I like this post:
7 Great Ways to Track Your Progress Towards Your Goals
Remember to look at your progress regularly, to remind yourself of how far you have come. It’s easy to forget when you are focused on what you need to do, so take time to celebrate your success and use it to propel you on to the next success.
A negative mindset is procrastination’s best friend. Do everything you can to adopt a positive attitude — here are some ideas:
• Repeat affirmations or mantras. This can be very effective in crowding out the critical voice telling you not to bother trying to do something because you probably won’t succeed anyway. Something as simple as “I can handle it” (borrowed from Feel The Fear and Do It Anyway) is often helpful in reassuring yourself.
• Challenge your negative thoughts. There are several types of negative thinking, which are addressed in more detail here, but the basic guide to challenging them is to look for evidence that they are wrong. For example, if you keep thinking “I’m stupid” consider situations you have experienced which dispute this, such as passing exams and performing tasks successfully. Write down the negative thoughts you are experiencing in relation to your lack of motivation and then write down at least 5 pieces of evidence which disprove them. You will find this evidence, because all negative thoughts are incorrect — they exaggerate and ignore information.
• Remind yourself of your achievements. While this is related to challenging negative thoughts, it is a useful exercise in itself. List everything you have done which you are proud of, which you had to work hard for or which other people admire. Everyone has achieved something — don’t belittle your own achievements.
• Surround yourself with optimistic people. Seek out your support team and tell them you need encouragement. Avoid people who bring you down, no matter how much you love them — not forever, but long enough to give you a break so that you can get things done. Find them online — whether via social media, blogs or YouTube videos.
• Listen to upbeat music. Sing along, too. I have a “happy music” playlist for this purpose — make your own or find one you like on a music site. Singing along helps because, in my experience, it absorbs you so much that there is no room for negative thoughts.
Go for a walk.
Seriously. I know it sounds really random, but I think it’s a combination of factors:
• Physical exercise. Which has loads of benefits for mental health and puts you in the mood for action because of the biochemical effects. It also gives me a feeling of accomplishment, which motivates me to take more action.
• Mindfulness. I make an effort to focus on my surroundings when I go for a walk, not least because I tend to walk on a narrow country lane and have to step aside for traffic! Being mindful means I’m not paying attention to negative thoughts or stressing about anything.
• Sunlight. Being outside in daylight, even if the sun is hidden by clouds, can boost your mood. Feeling better makes it easier to get motivated.
• Connecting with nature. I don’t apologise for having a hippy streak, but this applies to everyone — regardless of a desire (or lack thereof) to commune with Mother Earth. Being outside makes you appeciate the beauty of the world and that you are part of it, albeit a tiny part. It puts your worries into perspective.
You don’t have to go for a walk — anything you can do which gives you these benefits will help — but I haven’t found anything else as potent for increasing my motivation. Give it a try!
Get ready to go.
Prepare to start your first task, even if you don’t think you will. Set up any equipment you need and wear an appropriate (comfortable) outfit. Put on some upbeat music. Drink coffee or cola if you need/want a stimulant to help. Switch your phone to silent and turn off the TV.
Make it so easy to start your task that it would be ridiculous not to do it.
Setting a timer can help — you can follow the pomodoro technique, but my version is to set the timer for 5-10 minutes and do everything I can to tackle the task at hand in that time. Sometimes I manage very little or nothing, but at least I know I gave it a shot.
However, I usually find that I continue the task until it’s complete. Often, this is enough to motivate me to complete more tasks. I think it helps that I have a cute blue owl timer. However effective this technique is, remember to be compassionate towards yourself — the results don’t matter as much as having tried.
If you feel you need to work through your procrastination in more detail, I found this cool poster, which is free to download:
Get Motivated poster
Bear in mind that you will have to try these techniques over and over again — doing them once might get a few tasks completed, but reaching your goals requires more consistency.
Most importantly, figure out which techniques work best for you. Keeping notes can help, because different techniques may be more/less effective at different times. Don’t be afraid to experiment — you’re already procrastinating, so you have nothing to lose!