79: 10 Strategies to Boost Motivation and STOP Procrastinating

We’ve all been there before… Those days when your motivation is down in the dumps and you’d rather do almost anything than tackle that big project that’s waiting for you at work.

It’s the days when you get distracted by everything.

Oh look! An email! I should read that quickly.
Does my desk need to be reorganized? I think so!
Is n ow a good time to colour code my schedule? Totally!

If you’re a busy professional, a solopreneur, or small business owner – it can be hard to keep your motivation when you’re setting your own deadlines and there’s no boss breathing down your neck to get that project done!

Setting Your Own Deadlines… It takes practice!

You’ve heard me talk on The Bold Life podcast before about the million years that I spent in university. A lot of that time was spent as a graduate student.

As a graduate student, there’s a really big project due at the end called a dissertation that you spend years working on. Some people take four or five years to complete it, but other people take 10 or 15! Because there’s no deadline, you work at your own pace and you have to keep yourself motivated.

Fast forward to when I started my own business a few years back and I was back in the same boat with all my deadlines being set by me, which made it easy to procrastinate. If I didn’t have a client that day it was easy to procrastinate and binge-watch an entire season of Lucifer rather than going into the office to get a head start on that project that wasn’t due for a few months.

When you’re in charge of your own deadlines or when deadlines are really far in advance, it can be super hard to

Keep motivated
Stay on track
Keep going towards your goals

Our brains aren’t great at the long game. They like all the fun rewards right now!

In episode #62 of The Bold Life, I talked about a study done by Yerkes and Dodson where they found that when it comes to stress and pressure, the ideal level of stress isn’t zero.

Here’s the quick summary:

No stress and no pressure = procrastination and you don’t get anything done.
Too much stress and too much pressure = you feel overwhelmed and still don’t get anything done
The ideal sweet spot is in the middle. You have just enough stress and pressure to get started, but not so much it overwhelms you.

10 Strategies To Boost Your Motivation So You Can Achieve Your Goals

1. Break it down

One of the reasons we procrastinate is because tasks feel so overwhelming. There’s so much to do! When we break things down into smaller steps, it’s easier for your brain to get started.

Instead of staring at a giant mountain task that seems overwhelming, you take it one step at a time. Making it seem much more manageable. Which means you’ll have more motivation to keep going!

Bonus: Your brain loves to check off tasks as you go.

2. Commit to working for just five to ten minutes

Take one of those small steps and start.

You might find that once you get started, your motivation increases. Once you show your brain that it’s not as hard as you thought to start checking things off your list, you become more motivated to tackle the next task.

You might surprise yourself by wanting to work longer than just those five minutes.

3. Get some fresh air!

Fresh air is fantastic for your brain and body!

Going outside

Gives you a mental break
Shifts you out of procrastination mode
Rejuvenate your mind and body.

A boost of resources means a boost in motivation!

4. Move your body.

Go on a walk
Do some yoga
Tackle a quick workout

Anything that involves physical activity for about 20-30 minutes boosts your brain resources, restore energy, and make you feel happier and more motivated.

5. Take five deep breaths

If your motivation is down, your brain is probably giving you a million reasons why it’s okay to just stay on the couch today.

Negative thoughts are a motivation killer.

If your brain is trying to talk you out of getting started – close your eyes and take five deep breaths. These breaths will:

Calm your body
Clears your mental clutter
Leave you feeling refreshed and ready to take action

6. Plan a reward for when you’re done

Your brain loves rewards. Rewards worked for us as kids, and they work for us as adults too! They boost your motivation and can help change your behaviour.

Why? Because rewards release a bunch of happy neurotransmitters like dopamine that make you feel good! If you feel good, you’re going to want to do it more.

It doesn’t have to be a big reward either, it can be something as simple as getting a coffee or going for a walk when you’re finished. Keep the big rewards for bigger tasks.

7. Drink a glass of water

A study in 2017 found that being dehydrated impacts your attention and executive functioning. This includes problem solving, organizing, planning, critical thinking, and even motor control.

Your brain and body need water. For women, it’s recommended to drink 2.7 litres of water a day – that’s a lot! – so go chug that glass of water!

Hydrating yourself can boost your motivation and energy.

8. Work some place new

Changing your work environment can stimulate your brain.

If you find that your motivation is getting lower and lower while working in your office, your brain is learning office = low motivation.

Your brain likes new things, and it pays more attention when things change. Working in a different room or a coffee shop for a day can get your brain out of the place that it’s learned to associate with procrastination and low motivation.

9. Do something fun for a few minutes

Doing something you enjoy releases more of those happy neurotransmitters, which we know increases motivation!

Take a quick break to do something fun like read a good book, or start a craft, or phone a friend.

When you feel happier you feel more motivated. So it’ll be a lit easier to dive into that less fun project.

10. Remind yourself of why this goal is important to you

It’s hard to stay motivated when your goals are in the future.

Reminding yourself of why the goal is important to you can help with motivation. A good example is making a vision board that you can check in with. Journaling works too!

Find your “why” and keep it in mind!

Wanna learn more?

This episode is brought to you by my free daily productivity checklist. In this workbook, I show you how to use neuroscience-based strategies to set your workday up for success so you can more done and feel less overwhelmed.

You can get your free copy at www.drnicolebyers.com/checklist

Show Highlights

[02:02] How I created my own deadlines and schedule.

[04:59] Break down your big task into smaller, easily accomplished goals.

[08:01] Taking the first step towards your goal can boost your motivation.

[10:58] Plan a reward for when you’re done a task.

[14:35] Move to a new location to boost your motivation.

Subscribe Today!