The saying “Starting is the hardest thing” makes sense because beginning a task often requires more motivation than continuing it once you’re in the flow. To stay motivated, you need to find different methods that are useful to you
When you’re stressed or dealing with mental struggles, even simple tasks like sending an email or scheduling an appointment can feel incredibly tough. But don’t worry, there are simple techniques you can use to boost your motivation, even when you’re not feeling your best mentally.
If you find it difficult to tackle your to-do list at work or home, give these methods a try to regain your motivation.
Plan Your Entire Day
Facing tasks without a plan can be overwhelming, especially during tough times. That’s where time management comes in.
“Set aside an hour or a day, depending on your schedule, and create a daily routine. For instance, you could exercise in the morning, spend 10 minutes on emails, make client calls later, take a walk for a change of scenery, and so on.
Organize it the way you prefer, but assign specific hours to specific tasks,” advises Nick Bryant, a mental health counselor, as shared with Healthline.
Having a structured plan makes tasks seem more achievable. You can use your phone’s calendar to outline your day, set reminders to switch tasks, or use a specialized app for organization.
Create Lists and Stick with Them
The saying “Fake it till you make it” really fits when it comes to making lists. Just the simple act of jotting down your tasks can kick-start your motivation and make you feel more accomplished and productive.
Even if you’re stressed or feeling down, putting those thoughts onto paper can make them seem less overwhelming.
“Making lists that encourage productivity or minimize distractions can help you concentrate even when you’re not in the mood. Start with tasks you enjoy or are good at, which can keep you motivated and make the most of your work time,” explains Adina Mahalli, a certified mental health expert and family care professional, as told to Healthline.
Break Tasks into Small Steps
When you’re creating lists, break down each task into smaller, more manageable steps.
“Each time you check one off, you’ll get a little boost of dopamine,” says Christina Beck, the community lead for Supportiv, in an interview with Healthline. “So a series of these boosts will help you tackle a series of small tasks. The effect might not last long, but it’s enough to get you going when motivation is low.” Having quick, achievable tasks makes it easier to find motivation, no matter how small the steps may seem.
Self-Check and Be Honest with Yourself
Are you feeling tired, hungry, or thirsty? Maybe something’s stressing you out at home, or you’re catching a cold. These uncomfortable feelings can make tasks seem much harder to tackle.
“In times like these, it’s crucial to identify what’s blocking your way. Once you do that, you can move forward,” explains Lynn Berger, a licensed mental health and career counselor, to Healthline.
While addressing genuine burnout might require more comprehensive changes, issues like hunger can often be quickly resolved. Don’t hesitate to take a close look at how you’re feeling and find ways to address it.
Review Your Progress
“When I feel overwhelmed by my workload, I find that doing a weekly review is the best approach. Sitting down to assess pending tasks and acknowledge completed ones gives me a sense of accomplishment and clarity about what’s left to do. This helps reduce the overwhelming feeling we often experience,” shares Dr. Mark Lavercombe, a specialist physician, medical educator, and writer at The Productive Physician, with Healthline.
It’s easy to underestimate what you’ve achieved. Taking a moment to go through all the things you’ve already accomplished that day or week can bring a great sense of relief and even — believe it or not — motivation. Realizing your capabilities can give you the confidence to tackle things that might have seemed overwhelming or impossible before.
Take a Short Break
Whether you walk around the block, stretch at your desk, or grab a drink, give yourself five minutes to step away from work stress.
“Even a quick five-minute break from what you’re doing can help you regain focus when you’re struggling mentally at work. Schedule breaks throughout your day to acknowledge your feelings. This way, you can return to your task feeling refreshed and ready to be productive,” Mahalli suggests.
She acknowledges that some individuals might need more breaks than others. So, it’s best not to compare yourself to your colleagues.
Create a Motivational Work Playlist
Many people have a particular playlist they listen to whenever they need to power through a task or tackle a challenging job (I’m actually listening to my writing playlist right now!). Having a consistent soundtrack for your work can help you get into the right mindset and even ease feelings of being off-track, unmotivated, or anxious.
Whether it’s a general playlist you find on Spotify or YouTube, or a personalized collection of songs you enjoy, stick with it. Add a few new songs from time to time to keep things fresh and engaging.
Consider Your Diet
While you might rely on caffeine to keep you going, excessive caffeine may not be the best choice for staying focused.
“In the long run, having too much caffeine can magnify the sensation of mental haziness and lack of focus. It could even make you feel jittery and nervous — which is the last thing you need when you’re aiming to boost productivity,” Dr. John Chuback, author of “Make Your Own Damn Cheese,” explains to Healthline.
Additionally, it’s a good idea to cut down on foods and drinks high in simple sugars. This includes items like soda, candy, and other sugary snacks. While these are fine in moderation, too much-added sugar can lead to a spike and crash in blood sugar levels, leaving you feeling irritable and unfocused.
“Opt for a well-rounded diet that centers around lean protein sources, fresh vegetables (preferably steamed), and small portions of high-quality complex carbohydrates like quinoa, whole grains, and brown rice,” Chuback recommends.
Put on Your Favorite Outfit
When you’re stressed, anxious, or feeling far from the well-put-together person you aspire to be, your choice of clothes and accessories can make a significant difference. Whether it’s a beloved shirt or a confidence-boosting dress, that little spark of visible positivity might provide the push you need.
What’s more, taking the time to dress up and do your hair or makeup in the morning can help you feel more organized, which can be beneficial when other aspects of your life feel chaotic.
Try keeping a fun accessory, like a watch, scarf, or bracelet, at work. When you start feeling down in the middle of the day, putting it on can offer a dose of confidence and creativity.
Who knows? With a little boost, perhaps getting started won’t seem like the hardest task after all.