z= ays tolstay, = otivated Motivation. It's the difference between getting things done and remaining horizontal on a Netflix binge. If you're feeling a bit “meh”, here's how to kick yourself out of it. Motivation is said to have Activation The decision to ++ do something Intensity The amount of effort that goes into doing it components: Perseverance How long you can keep up the effort ving your [° Achieving your goat requires all of the above. ° | requires [° Achieving your goat requires all of the above. ° | of the above Motivation can be divided into 2 categories Intrinsic motivation ett miele L aol) Arises from inside the individual qs Comes from outside the individual E.g. Solving E.g. Solving a problem a puzzle just for money, recognition because you or praise from peers want to x Q|e Cons Cons Easy to Will do it F easily be Easy to Makes Prone t maintain regardless of | subject to manufacture difficult tasks oroceectinstion concentration reward moods using rewards —_ bearable If only it was possible for us to enjoy doing everything with intrinsic motivation. Unfortunately, tasks such as paperwork, chores and study often need willpower and rewards to get done. If you're feeling apathetic or keep procrastinating on a task, get motivated by eliminating your excuses. You’re afraid of failure Look at all the possible outcomes, including the + worst-case scenario. If you do fail, will it really be that bad? And if you don't do the task, what will happen? Think of / the consequences. This negative outcome should Mw jumpstart you into getting motivated Focus on the task instead of the time. By looking at what you need to do, instead of how long itl take you, you'll become more stimulated. With this A ) approach, time should fly as you finish off the activity. If this isn’t enough, track your progress towards a goal. Focus on whatever is the smaller of the two: how muc! you've done vs. how much you have left to do. a You just don’t eT Cats You can’t plan your moods, but you can plan your day. Think abo n you're most productive. If it's early morning or late in the afternoon, then organize your day around this. If you're still feeling lazy, try the ‘countdown and do it method. Simply count down from 10, and start. Once youre in the zone, you're more likely to get things done. If you're struggling to stay awake, then it'll be impossible to be motivated. : : How to + fix it Take care of yourself physically , as well as mentally. + Are you stressed out? Take time to meditate and exercise. How are your eating and sleeping patterns? Don't skip on meals or pull any all-nighters. Listen to your body, and if you're still fatigued, visit your doctor. How to fix it Create a to do list. Getting started can be the hardest part, but if you can what needs doing from the get go, you're onto a good Include not only what you have to do, but what choices you have to make. It'll help you get your priorities in order and help you manage your brainpower usage You just have Cet mele) * Get rid of any unnecessary commitments. + Every commitmer say ‘no’ to things a you make uses up your finite willpower. Learn to simply focus on what's truly important in life. If it's the sheer size of a task that’s overwhelming you, then divide and conquer. Feel good about your small successes. + + Be clear ontheend goal. ~ Know what you're doing and why. If it's something boring or unpleasant, accept it’s something you need to do to turn yourself into who you want to be. Think of the future, successful version of yourself. What would that person do right now? Willpower is like a muscle. The more you exercise it, the better you'll be at using it. So stop reading and start doing. @Pams get you started, discipline keeps you going.» Ww - Jim Rohn Sources ork, psychologytoday.com n't lke doing it t lifehack.org ? theguardian.com lifehacker.com pickthebrain.com ation. forbes.com extrinsic jons: classic definitions and new direc Contemporary Educational Psychology. inc.com