When we are inspired, motivation comes naturally and we feel involved in our work. But everyone goes through a period when things aren't going so well. Perhaps you are not feeling your best, you no longer have clear goals, or you have lost sight of why you do what you do. For those moments, here are ten tips to find your motivation again.
1. Stop complaining and focus on what you can change
When you are not happy at work, it is easy to start complaining. Complaining leads to even more negative thoughts, and it 'infects' your colleagues too. So focus on the things you can influence, and let go of what you can't do anything about. Notice that you are stuck in a negative train of thought? Ask yourself: what is one thing I can do today to make this better?
2. Be grateful
If you are in a negative mood, take a moment to think about what you are grateful for. It really works. Robert Emmons and Michael McCullough asked participants to write down, weekly or daily, what they were grateful for. Compared with people who noted their irritations or neutral events, they felt better about their lives and were in a more positive mood. Emmons & McCullough For example, at the end of each working day, write down three things that went well.
3. One day, one goal
Is your work becoming too much, or too boring? Then your motivation can disappear quickly. Take a step back and set yourself one goal per day. It can be something small or something more challenging. Complete that goal as well as you can and reward yourself when you succeed. Achieving goals gives you more confidence in your own abilities.
4. Make your goals specific and challenging
According to the goal-setting theory of Edwin Locke and Gary Latham, based on 35 years of research, people perform better with specific, challenging goals than with a vague 'do your best'. Locke & Latham Working on a long project that takes months? Break the end goal down into smaller milestones. Every milestone you reach gives you the energy to keep going.
5. Visualise your goals
A fun way to stay motivated is to make your goal literally visible. Stick a photo on the fridge or set it as your desktop background. It could be a financial goal, such as a trip to Australia, or a sporting goal, such as running a marathon. Lose your focus and you lose your motivation too. An image you see every day keeps your goal alive.
6. Find a buddy
Can't motivate yourself any more? Then find someone who can. Ideally someone with the same interests, such as a colleague or someone from the gym. You don't need to have the same goals, as long as you encourage each other to reach them. According to self-determination theory, relatedness to others is one of the three basic psychological needs of every human being, alongside autonomy and competence. Self-Determination Theory
7. Game on
A playful way to motivate yourself is to turn it into a game. Bring an element of competition into your work, on your own or with colleagues. Who has the most client conversations this week, who comes up with the best idea? It keeps you sharp and makes work fun again. Do keep it sporting, so it doesn't put anyone under pressure.
8. Get inspired every day
Inspiration is the best motivation, and you can find it anywhere: trade magazines, books by people you admire, success stories, music and films, but also family, friends and the people you meet. A good quote can also get you thinking. Keep the quotes that move you somewhere you will see them often.
9. Keep learning
Thinking you already know everything is one of the biggest inspiration killers. Challenge yourself to learn something new every day. Take a course, read a book or follow an online training. It doesn't even have to be about your work. Choose something outside your comfort zone that you have always wanted to know more about. Who knows, you may pick up new ideas you can use both at work and at home.
10. Move and take a break
A dip in motivation is sometimes simply a matter of energy. Going outside, walking around the block or taking a short break works wonders. A meta-analysis of 22 studies shows that short breaks of ten minutes or less give you more energy and make you less tired. Albulescu et al.
And if it doesn't pass?
Does your motivation slump last longer, or do you notice that the work itself is draining your energy? Then talk to your manager. Perhaps your work no longer fits what you find important, or you need more challenge or more support. Also read how do you motivate your employees? 5 useful tips and job crafting to stay engaged.
